The CrossFit workout program can be described as "constantly varied, functional movements executed at high intensities" according to Greg Glassman, co-founder of CrossFit. It's this constant variation and functional design to the intense workouts that leads to improved fitness and performance gains for a wide range of clients and athletes. There are several steps and tips you can use to improve the overall effectiveness of the CrossFit workouts.
Technique
Learn the proper technique and form for every exercise or movement. Most CrossFit affiliate gyms start every new member in a set of introduction or foundations classes to teach the basic movements and requirements for major lifts such as the deadlift and squat along with bodyweight movements such as pullups and pushups. Always focus on proper technique and a full range of motion for every exercise. You can watch exercise and workout videos on the CrossFit.com website along with reading instructional articles in "The CrossFit Journal." Ask your CrossFit trainer for clarification on a movement or a technique if you have any specific questions.
Scaling
Scale the workouts, as necessary, to complete the workouts with a high intensity level. The CrossFit program is designed for universal scalability, meaning anyone, regardless of age or ability level, can complete the workout. You can scale the workouts by substituting exercises, decreasing the prescribed weight or reducing the number of repetitions or rounds. For example, instead of using 95 lbs. for the "Fran" workout, decrease the weight to 65 lbs. until your strength and stamina improves.
Nutrition
Follow a clean, balanced nutrition plan to promote health, support healthy body functions and optimize performance. CrossFit puts a large focus on nutrition as it plays an essential role in your fitness level. With proper nutrition, you have the ability to maximize your training efforts. Focus on eating lean protein sources from chicken, fish and lean beef, carbohydrate sources from fresh fruits and vegetables and healthy fats from nuts and seeds. Carbohydrates should provide about 40 percent of your total caloric intake with protein and fat providing about 30 percent each.
Programming
Trust the CrossFit programming and record your daily performance. The general CrossFit program includes five to six workouts per week, with specialty athletes supplementing the CrossFit workouts with sport-specific training. For example, a triathlete will supplement the CrossFit workouts with swimming, cycling and running workouts. You can record and track your workouts using an online workout diary or a daily planner. Use the integrated rest days to promote recovery and allow potential injuries to heal.
References
- CrossFit Delaware Valley; 10 Tips For Success For The Crossfit Newbie; Larry Palazzolo; January 2011
- At Home Intense Workouts; Crossfit Muscle: 15 Crossfit Tips to Help Improve your Bodyweight Workouts; July 2009
- The CrossFit Journal; What is Fitness?; Greg Glassman; October 2002
- The CrossFit Journal; Understanding CrossFit; Greg Glassman; April 2007
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