Although it is still a minority sport, the crossfit It reaches more and more people. Surely someone from your environment practices this fashion sport and has convinced you to start in it. If you are Thinking about starting at Cross Training, this is what you have to know.

What is Cross Training?

He crossfit is A functional training that combines different exercises of disciplines such as athletics, haleterphilia or gymnastics, in a varied way, in a certain period of time and at high intensity. Functional training means that it is based on natural movements of the body to perform an exercise. Beyond lifting many kilos, the crossfit condition your body in such a way that you can perform any movement correctly and optimizing your forces. If at first it was created to train police and military bodies, this sport designed by Greg Glassman in the 1990s has the great advantage of adapt to anyone Practice it, whatever your age or physical condition. The attractiveness of crossfit It is that you are an athlete of a lifetime or you just lifted from the couch to improve your physical health, you will also suffer in a class since exercise adapts to your abilities. Yes, yes, even the pros will have a bad time in their first classes. In other words, he crossfit It is a sport for everyone.

How do Cross Training classes work?

• The gym is called Box.
• The coach is called Coach.
• The class lasts an hour.
• The class is divided into three or four parts:
  • Heating
  • Technique
  • Strength work
  • Wod or the exercise of the day
• The exercise of the day can be seen on the box board.
• All WOD are scalable, that is, there is a version adapted to all levels.
• In addition to classes, you have free training hours Open Box.
• Be careful to be late for the WOD or not comply with the rules of the box, you will fall a casting in the form of burpees (in general).
• The burpees (a flexion with jump) will be your worst nightmare.

• A free space with padded soil.
• A rack or a metal cage that you will use to perform gymnastic exercises and haleterophilia.
• Olympic bars, rubber and metal discs and closures (always use them to avoid scares).
• There are three types of lilerfilia bars: one of 6 kg that is used in coach (it will be your best friend at the beginning), a 15kg that girls use, mainly, and a 20kg that boys use.
• Targets on the walls or on the rack to make wall balls (squatillas throwing a medicinal ball).
• Strings and rings that hang from the ceiling.
• Diverse materials such as medicinal balls, Slam ball, rubber, drawers, AB-MAT, combas, etc.
• Machines: rowing, bike Assault, Skierg, running ribbons, etc.

• Sportswear breathable (You're going to sweat a lot) and elastic: Avoid wide pants and t -shirts as they will bother you in the exercises.
• Flat sole footwear: Yes we recommend you invest in footwear crossfiter since you need to adapt to all the exercises, from running to weightlifting. For the latter, the shoes of Run They will not provide you with all the necessary stability.

• Wristbands
• Knee
• Lumbar belt
• Gloves
• Grips

Recommendations to start at Cross Training

1. Go to Technique classes To learn basic movements.
2. Always follow the Indications of your coach and listen to your body. Both are wise and will guide you in those first days of suffering.
3. Make a good one heating To activate your muscles and do not dispense with stretching end. Your body will thank you.
4. Take care of your diet. He crossfit It is a demanding sport and you need to correctly feed your body to perform in the classes.
5. Check a sports dietitian Before wishing protein milkshakes. Your health is at stake.
6. Visit a physio If you notice discomfort or pain.

And, above all, do not compare yourself. Comparisons are hateful, and more in crossfit. The good of the crossfit the thing is You compete with yourself, so forget about others. What matters is that you are aware of your progress and that you get small attainable goals. Therefore, we recommend you A training diary To point your brands. You will see how you encourage you the days of downturn.

Crossfiter lexicon for beginners

• Wod (Workout of the day or exercise of the day): It is an exercise that changes every day so that neither your body nor your mind gets bored in class.
• Box: gym where it is done crossfit.
• Rack: Cage where gymnastic exercises are performed.
• AMRAP (As many repetitions as possible or all possible repetitions): Exercise modality that consists in executing the repetitions of movements continuously until the defined time is over.
• EMOM (EACH MOVEMENT ON THE MINUTE or every minute, a movement): Modality of exercise that consists in executing the repetitions of a movement in every minute over a defined time.
• For time (in time): Exercise modality that consists of performing the WOD until it ends it in the defined time.
• Time Cap (Cutting time): Time to perform the exercise in the chosen modality.
• Clean & Jerk (two times): Sealophilia movement that combines a loaded from the ground to the shoulders and an envy of the bar over the head.
• Snatch (start): Sealophilia movement that consists of lifting the bar over the head in a single movement and with wide grip.
• Dumbbell: dumbbells.
• Jump box: They jump to the drawer.
• Deadlift (D.L.): Dead weight.
• Double Unders (D.U.): double jumps with Rope.
• Handstand Push Up (H.S.P.U.): pine flexions.
• Over Head Squat (O.H.S): Seat with the bar over the head
• Kettlebell: Russian weight.
• Squat: Seadilla
• Push Press: Movement that consists of throwing the bar from the shoulders over the head (different from the Jerk).
• Thrusters: Movement consisting of a squat with the bar on the shoulders and throwing it over the shoulders.
• Push up: Flexion.
• Pull up: dominated.
• Muscle Up: Domidad raising the body above the rack bar.
• Knees to elbow: In the rack, raise the knees to the elbows.
• Toes to bar: In the rack, raise the feet to the bar.