The CrossFit basics

CrossFit is great for developing a broad base of fitness. CrossFit is an intense, competitive training programme in which not any two workouts are ever the same. The aims of the beginner CrossFit personal training sessions are to ensure that:
• Your technique is practised with a personal trainer and considered safe
• You have had some experience with the intensity of CrossFit exercises
• You are comfortable with the climbing that you may require for some of the exercises e.g. pull-ups, ring dips, jump squats.
• Help you understand how you learn physical tasks


Working on your weaknesses using functional movements combined into high intensity, varied workouts. A CrossFit workout will practise all of your body’s fitness abilities in an attempt to optimise your competence in each of ten acknowledged fitness ability domains.
The ten standard abilities for complete fitness:

1. Cardiovascular – The heart delivers oxygen to your muscles. Strong heart, happy muscles.
2. Stamina – Your body uses energy to move. The more energy you can generate, the longer you last.
3. Strength – How much can you lift?
4. Speed – How fast can you get from point A to point B?
5. Flexibility – How far can you stretch those legs?
6. Power – How fast can you apply maximum force?
7. Accuracy – Control a movement in the right direction or at the right intensity.
8. Coordination – Can you stamp your feet and clap your hands at the same time? That is coordination for you.
9. Agility – How quickly can you transition from one movement pattern to another?
10. Balance – Centre of gravity? Are we in space? Yes. Now, keep your balance.


You can measure each one of these and test how you improve over time. These are abilities are practiced frequently within a CrossFit workout. Power and speed are critical components to success in competitive sports. With careful planning and safety precautions, our strength and conditioning strategy increases these two pillars of performance while shrinking recovery time, decreasing risk of injury, stimulating lean muscle tissue and creating enhanced sports performance. CrossFit Endurance exercises build your power and strength and are designed to improve your sport-specific skill. You are as fit as your competency in each of these ten skills. This high-intensity workout is extremely varied and all about getting the most explosion for your workout time and energy.

A Fundamental CrossFit Movement

The Squat

CrossFit is a strength and fitness programme which places variety and change at its fundamental principle. There is no typical CrossFit routine: a single session might include squats with free weights, kettlebell training, plyometric training, gymnastic training and some floor work training.


Taster CrossFit squat exercises:

1. Box Squat
2. Front Squat
3. Overhead Squat
4. Jump Squat
5. Sumo Squat

How to Box Squat

1 Stand under a squat rack with a box (just lower than knee height) behind you. Wrap chains around each side of the barbell. If your gymnasium does not stock chains, use resistance bands and attach them to the rack. Lay the barbell on your upper back, holding it just outside shoulder-width. Lift the bar and stride forward. With your knees slightly bent and your back in a natural arch, slowly lower by moving your hips back.
2 Sit on the box and pause for 2 seconds. Now explosively force your body upwards, driving with your glutes. Keep eyes focused straight ahead throughout.

Advanced: Starting the drive stage of a squat from a completely stationary sitting position puts extreme weight on your gluteus area – the muscle group most likely to limit your strength ability during the squatting movement.

Balance: The swaying from the chains will make it harder to stabilise. Bolt your abs tight to in-crease the steadying power of your core.

Incorporation of the squat into a crossfit session
Session 1.1: Front squat, Overhead Squat, Box Squat
Session 1.2: Squats, Push Jerk, Press, Push-press,
Session 1.3: Squats, Deadlift, Sumo deadlift, Sumo deadlift high-pull & box jumps
Session 1.4: Squats, Pull-ups, Push-ups and Ring Dips
Session 1.5: Squats, kettlebell-swing & Turkish get-up


The CrossFit WOD

CrossFit posts a Workout of the Day (WOD) on its web site. Some of the WOD are specially named after women or military heroes. The WOD changes each day and there are a lot of them, and they can be quite challenging.
• The Barbara involves five circuits of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 body weight-only squats performed in order, while only resting at the end of a circuit for a 3-minutes.
• The Angie – 100 pull-ups, 100 push-ups, 100 sit-ups, 100 bodyweight-only squats to be added-up during the entire workout.
• The Murph – a timed 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 body weight squats, finished off by another 1-mile run.
• The Jackie – 1,000 meter row, 50 thrusters with a selected weight, and 30 pull-ups: prefera-bly performed without any rest between each exercise.


CrossFit eliminates routine and challenges everyone each and every session to strive to be the best they can be. CrossFit workouts have been designed for marines to couch potatoes, grandmothers to grand masters. The Crossfit approach challenges you at your current level of fitness and progresses you to achieve a better level of conditioning. The only limitation is yourself. It’s designed for universal scalability, making it the perfect application for any committed individual wanting to become leaner, stronger, faster and confident.

Safety Precautions

Reports of CrossFit workout injuries give this popular and intense workout a bad reputation around the community. Find a good personal trainer if you are thinking of starting a fitness program. When it comes to strength training, incorrect form is the FASTEST way to get injured, rather than fit. CrossFit exercises involve the whole body, a method that gets balanced results much quicker than normal programs. CrossFit uses Olympic lifting progressions, basic gymnastic skills and high-intensity-cardio combined with many other movements, beneficial in daily life. If you want to lose weight, increase your functional strength and fitness, training like an elite athlete, CrossFit is for you and will benefit anyone ready to accept the challenge. You can get very fatigued and may lose your grip!

Categories: Personal Training