CrossFit has a variety of components and isn\u2019t a simple routine of set exercises. Different gyms will provide programs that incorporate some or all of these elements into their sessions. Here are some of the elements that CrossFit revolves around:<\/p>\n
This element of the sport is traditionally more popular with men, but these days it\u2019s accepted that women can and will take part in competitive weight training and are able to compete in strongwomen competitions<\/p>\n<\/div>\n
Another element using weights, this exercise doesn\u2019t require you to lift a heavy weight once, but to repeatedly lift a lighter weight over a longer period of time<\/p>\n<\/div>\n
This is the opposite of kettlebell lifting \u2013 you will lift one heavy weight for a shorter period of time<\/p>\n<\/div>\n
For this High Intensity Interval Training, you complete anaerobic exercises at high intensity for short periods of time, with resting periods in between. HIIT is a cardiovascular exercise routine that includes things like running, cycling, jumping and heavy weight training<\/p>\n<\/div>\n
These are exercises that don\u2019t just focus on one area of your body, but engage your entire body in the workout. Examples include squat jumps, pull ups, planks, chin ups, push-ups, burpees and shuttle runs<\/p>\n<\/div>\n
This might seem like a \u2018gentle\u2019 sport alongside those previously listed, but like yoga or tai chi, you need a good level of core strength to execute gymnastics correctly and it can still be a demanding workout<\/p>\n<\/div>\n
These are exercises that are designs to make your muscles put out maximum force for a short period of time, and are great for training purposes<\/p>\n<\/div><\/div><\/div>\n
The CrossFit training program is described as “constantly varied functional movements executed at high intensity across broad time and modal domains.” This demonstrates the varied nature of the CrossFit program:<\/p>\n
- \n
- <\/i> it\u2019s flexible, and<\/li>\n
- <\/i> has lots of variety to keep you interested, as doing a multitude of exercises is more engaging than just jogging on a treadmill for an hour!<\/li>\n<\/ul>\n<\/div>\n
Why is CrossFit so popular with Women?<\/h2>\n
We\u2019re social creatures, and while men might be less likely to admit it, they like a chatter with their mates just as much us as girls do. For men, exercising alone doesn\u2019t hold the same stigma as it does for women \u2013 a man is unlikely to be nervous about jogging alone in the dark in the same way a woman might be.<\/p>\n
![\"CrossFit-so-popular-with-Women\"](\"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/03\/CrossFit-so-popular-with-Women.jpg\")
<\/p>\nCrossFit has an enduring popularity because of the social element of the routine. It\u2019s not just going through boring motions by yourself, spending time on a treadmill with your earphones plugged in. CrossFit is all about the community spirt, the \u2018box\u2019 you\u2019re in, and the joint experience you have together.<\/p>\n
It\u2019s not uncommon for gym classes to be made up primarily of women, rather than men. Women understand the need for companionship when working out, whether it\u2019s in a yoga class or joining a running club. CrossFit is perfect for women who want social interaction as well as exercise \u2013 the camaraderie of a CrossFit gym is unbeatable.<\/p>\n
Something else that women love about CrossFit are the benefits to their mental health as well as to their physical health. Being part of a supportive group can really aid your motivation, encouraging you to push yourself further, work out harder, release more endorphins and, ultimately, feel better.<\/p>\n
Benefits for health<\/h3>\n
There are numerous benefits to your health when you decide to try CrossFit. Here are a few of our favorites:<\/p>\n
Time Efficient<\/strong><\/p>\n
How many of us put off going to the gym because we don\u2019t have the time for it? Jogging along on the treadmill or cycling machine isn\u2019t worth the bother unless you do it for at least an hour, right?<\/p>\n
Well, that\u2019s what\u2019s different about CrossFit \u2013 because the exercises are high intensity, you can burn as many calories in a 20-minute session of CrossFit than you would if you spent an unmotivated hour in the gym.<\/p>\n
Many gyms offer one-hour CrossFit sessions which will include a warm-up at the start and a relaxed stretching session at the end as well as the core practice, known as the Workout of the Day. Taking part in a structured CrossFit program is a great way to get the most from your workout and manage your time efficiently.<\/p>\n
Healthy Heart<\/strong><\/p>\n
When you train in a half-hearted manner, your heart rate will go up and down. However, the intensive nature of CrossFit means that your heart rate will be kept up constantly, which is great at improving your cardio endurance. Get those muscles pumping and your heart rate thumping!<\/p>\n
Motivation<\/strong><\/p>\n
Many people say that it\u2019s much easier to keep motivated when doing CrossFit compared to regular exercise. Unless you have a personal trainer breathing down your neck, it\u2019s all too tempting to take it easy at the gym and not really give it your best, particularly if you aren\u2019t training for a certain goal.<\/p>\n
With CrossFit, the idea is that you\u2019re working at maximum capacity for the entire time and really giving it your all.<\/p>\n
With exercises changing regularly and the overall session lasting a shorter period of time, it\u2019s easier to push yourself for those final 20 seconds, rather than looking at the treadmill and seeing you\u2019ve got another 20 minutes of ambling along!<\/p>\n
Improved Overall Health<\/strong><\/p>\n
It\u2019s not just calorie burning and a healthy heart that you\u2019ll gain from CrossFit! The variety of exercises included means that you\u2019re working out all different areas of your body.<\/p>\n
Expect to see improvement in your speed, accuracy, agility, joint movements, stamina, flexibility, power, endurance, strength, coordination and balance.<\/p>\n
Unlike doing the same exercise over and over, CrossFit provides the variety your body needs to have great overall health. The \u2018workout of the day\u2019 element is fun as well as good for your body \u2013 remember, variety is the spice of life!<\/p>\n
Benefits for social communication<\/h3>\n
When you\u2019re just starting out with a new fitness regime, this is the peak drop-out time.<\/p>\n
If you don\u2019t have people by your side, egging you on, encouraging you to keep going, it\u2019s easy to give up. But with CrossFit, the nature of the sport is such that it encourages social interaction and camaraderie, and so you\u2019re much more likely to keep it up!<\/p>\n
![\"women-social-communication\"](\"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/03\/women-social-communication.jpg\")
<\/p>\nIn your box<\/strong><\/p>\n
a CrossFit gym is called a \u2018box\u2019 \u2013 it describes not just the space, but the community within it. When you start CrossFit, you\u2019ll become part of this box, and build relationships with others who are training alongside you.<\/p>\n
Participating in physically challenging exercises can be an enlightening experience, and those who experience it alongside you will know what you\u2019re going through, and be there to encourage you and give you a high-five when you finish.<\/p>\n
Leader<\/strong><\/p>\n
All CrossFit sessions are overseen by a coach, who is there to offer guidance, support and encouragement.<\/p>\n
Your trainer will help point you in the right direction if you need nutritional advice or if certain exercises need a bit more practice.<\/p>\n
This element of the CrossFit ethos is key \u2013 if you\u2019re just exercising by yourself in a big, faceless gym, you miss out on all this social interaction.<\/p>\n
The social element of CrossFit is one of the reasons why the regime has an enduring popularity. You make friends, people who notice when you don\u2019t turn up and drop you a message to say \u2018hey, what\u2019s up?\u2019.<\/p>\n
If you just go to the gym by yourself, there will be no-one breathing down your neck if you decide to have a week or two off. CrossFit is geared towards making you keep it up!<\/p>\n
Can I CrossFit while pregnant?<\/h2>\n
Like all exercise regimes, expectant Moms should use caution when considering CrossFit. Of course, exercise is important for pregnant women \u2013 a healthy Mom makes for a healthy baby.<\/p>\n
![\"CrossFit](\"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/03\/CrossFit-while-pregnantjpg.jpg\")
<\/p>\nBut this is also a time of transition in your body and there are certain limitations. Here are a few pointers on how to approach CrossFit as a pregnant woman:<\/p>\n
Six Month Rule<\/strong><\/p>\n
If you\u2019re already pregnant and have never done CrossFit before, stop right there! Doctors don\u2019t recommend starting a new intensive sport in pregnancy, and it\u2019s best to have been practicing the sport for at least six months before<\/em> falling pregnant if you want to practice the sport during pregnancy.<\/p>\n
If you\u2019re already pregnant and are considering taking up CrossFit for the first time, it might be better to consider a less intense sport for the duration of your pregnancy. If you\u2019re really keen, find a personal trainer who can introduce you to CrossFit in tailored one-on-one sessions.<\/p>\n
Entering a CrossFit box (with its fast pace and highly competitive nature) isn\u2019t a great choice for those who haven\u2019t done it before! Once baby is born, speak to your doctor about when it\u2019s a good time for you to start training with your peers.<\/p>\n
Listen to your body<\/strong><\/p>\n
This is a rule that applies whether you are pregnant or not! We all have good days, days when we\u2019re on top form. And we have bad days \u2013 days when we\u2019ve slept badly, or overdone it on the previous workout, or just need a bit of a rest.<\/p>\n
During pregnancy, these signals from your body are more important than ever. If you\u2019re finding something a real struggle, don\u2019t push yourself as it could result in injury.<\/p>\n
Particularly as your body changes change during pregnancy, you\u2019ll find that certain exercises are more difficult than before because of restricted mobility and movement.<\/p>\n
Some exercises might just feel strange or awkward when you\u2019re carrying an extra weight around. For example, weight lifting is tricky for a woman who is quite far along in her pregnancy, because the bump will obstruct the path of the bar.<\/p>\n
Also, things will change as the pregnancy progresses. While the baby bump will be non-existent in the first trimester, this is a time to be careful regarding balance.<\/p>\n
Breathe and Rest<\/strong><\/p>\n
People sometimes wonder if high intensity workouts can harm an unborn child. The answer to that is that harm is unlikely to occur apart from in the case of an accident \u2013 for example, a serious fall while weight lifting.<\/p>\n
As long as Mom is breathing well, oxygen to the baby will be at optimal levels.<\/p>\n
Also, Mom needs to remember to take a rest more frequently, especially if she\u2019s feeling short of breath. To minimalize the chance of any sort of risk to your baby while exercising, listen to your body and don\u2019t push yourself too hard \u2013 save the pushing for the birthing day!<\/p>\n
Also, while there is a prevailing myth that exercise can cause miscarriage, the general professional consensus<\/a> is that the opposite is true. A healthy, exercising Mom is less likely to miscarry than a Mom who doesn\u2019t work out.<\/p>\n
Speak to those who know<\/strong><\/p>\n
If you\u2019re still worried about doing CrossFit while pregnant, speak to people in your box and find out if anyone can share personal experiences. Failing that, this website<\/a> has interviewed six women who all continued on their CrossFit journey while pregnant, and they share their personal stories and advice.<\/p>\n
Can I CrossFit during my period?<\/h2>\n
Big buckets of ice-cream, boxes of chocolates, a girly movie and a box of tissues\u2026 right? Well, if you\u2019d like to break that gender stereotype, go right ahead, because there is nothing wrong with continuing to exercise during your period.<\/p>\n
As you probably know, exercising is a great way to beat period pains, and taking part in intensive exercise such as CrossFit is fine too.<\/p>\n
Did you know that during your period (and also during the week after your period) both your estrogen and progesterone levels are at their lowest?<\/p>\n
As such, when you exercise at this time, you\u2019ll be able to recover faster during rest times and also have a higher pain threshold, enabling you to tolerate the pain and push yourself harder and longer.<\/p>\n
The CrossFit Infinitum<\/a> website has a details guide on the various stages of your menstrual cycle, what that means in relation to your body and the best times for certain types of exercise.<\/p>\n
By the way, if you don\u2019t <\/em>feel like exercising on your period, don\u2019t feel guilty about it! Many women have days where they just can\u2019t face their usual exercise regime, and that\u2019s totally fine.<\/p>\n
![\"CrossFit](\"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/03\/Best-Crossfit-Shoes-for-Men-Women.jpg\")
<\/p>\nListen to your body, but don\u2019t let it turn into a convenient excuse. Be really honest with yourself about whether or not you feel able to work out.<\/p>\n
Some women decide to take it easier during their periods, despite the fact that their estrogen and progesterone levels mean they could easily do the opposite.<\/p>\n
That\u2019s not a problem \u2013 lift lighter weights, take a gentle walk or a short swim, rather than busting a gut over your usual routine. Just go with the flow \u2013 excuse the pun.<\/p>\n
Also, our diet plans can go out the window when we\u2019re menstruating, right? If you\u2019re the kinda gal who needs sweet treats to get through your period, just make it part of your routine.<\/p>\n
Try and cut down on sweet things the week before so that it balances out if you overindulge on your period. Also, if you know you\u2019re going to want to consume sweets more frequently, how about cutting the portion sizes? \u2018Fun packs\u2019 of chocolate bars are great for a naughty nibble.<\/p>\n
By the way, if you want to get some exercise in at that time of the month but don\u2019t feel like going to your box, there are loads of YouTube videos you can follow that are specially designed for working out while on your period. Do some research depending on what type of exercise you want to do.<\/p>\n
Another top tip is looking into purchasing a menstrual cup. An alternative to pads and tampons, this cup will hold more liquid and be less likely to cause mess (and embarrassment) if you\u2019re working out at this time. They\u2019re a great investment too, and good for the environment!<\/p>\n
Should I be on a diet while doing CrossFit?<\/h2>\n
Like all people trying to lose weight or get healthy, simply exercising alone isn\u2019t going to do the trick \u2013 the same as simply being on a diet isn\u2019t enough, either.<\/p>\n
To reach your goals, it\u2019s important to take both your diet and your exercise regime seriously. Both are working towards keeping you healthy, and they work best when working together.<\/p>\n
The diet you should be on while practicing CrossFit will be individual to you, and there are few hard and fast rules. In general, the most important thing is to eat a healthy, balanced diet, with lots of fresh fruit and vegetables, protein, and not too much sugar or bad fats.<\/p>\n
On the CrossFit website<\/a>, they recommend this basic advice: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.<\/p>\n
They also recommend signing up to Zone Diet, which will help you to monitor your intake and work out what sort of diets work for you. However, you can also record data yourself to track trends and work out what approach to take.<\/p>\n
For example, if after four weeks of tracking what you\u2019ve been eating you can see that you regularly have only 3 portions of fruit and vegetable per day, this is something you need to address.<\/p>\n
![\"CrossFit-diet\"](\"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/03\/CrossFit-diet.jpg\")
<\/p>\nSimilarly, if you look back over your notes and discover that unhealthy snacks feature far more regularly than you\u2019d first realized, this is a signal that it\u2019s time to change.<\/p>\n
Some people choose to undertake days of fasting, such as the 5:2 diet. However, fasting and other dramatic diet choices can have adverse effects on your body, such as causing dizziness.<\/p>\n
If you\u2019re concerned about what diet choice is best for you, talk to your GP or a nutritionist. In general, it\u2019s better to introduce a new diet slowly and get used to it at a good pace, rather than diving straight in and struggling to keep up with it.<\/p>\n
You can discover a great way to plan your meals using the \u2018block\u2019 method, outlined on the CrossFit Journal<\/a>. Using these blocks, you can make sure the calories you consume are divided between protein, fat and carbohydrate, to make for a balanced diet.<\/p>\n
Work out how many blocks you need per meal based on your gender and body type, then scroll down through the food lists to see what sized portion of each ingredient makes up a block.<\/p>\n
At the bottom, there are suggested meal plans tailored to your daily block allowance. If you\u2019d like to read up on the diet plans of three die hard CrossFit athletes, This is probably what you are looking for<\/a>.<\/p>\n
Myth Busting<\/div>\nDo you have to be fit to start CrossFit?<\/h3>\n
No \u2013 it doesn\u2019t matter what your physical health is like to begin with. You can take things at your own pace and build up gradually.<\/p>\n
Is CrossFit only for young people?<\/h3>\n
No \u2013 take a look at this video<\/a> where you\u2019ll meet a 94-year-old CrossFit athlete!<\/p>\n
Isn\u2019t CrossFit dangerous? Are injuries common?<\/h3>\n
No \u2013 like all sports, injuries can occur, but as long as participates are practicing safely and not pushing themselves beyond their capabilities, there is no reason to think that CrossFit is any more or less dangerous than any other sports routine.<\/p>\n
Women who do CrossFit are huge and have big muscles, don\u2019t they?<\/h3>\n
No \u2013 CrossFit is different for everyone, and while you can choose body building activities and exercises that will bulk you up and give you muscles, many women who do CrossFit don\u2019t have these aims, and don\u2019t focus on body building exercises.<\/p>\n<\/div><\/div>\n
Getting Started<\/h2>\n
Once you\u2019ve decided to try out CrossFit, you\u2019ll need to find a \u2018box\u2019 near you that you can be a part of. Look at the map on the CrossFit website<\/a> to determine where the nearest ones to you are. While many of the locations are in the US, and there are plenty in Europe too, you can find boxes all over the world. If you don\u2019t find one nearby, how about looking into starting your own? There is also a trainer directory<\/a> you can make enquiries on.<\/p>\n
- <\/i> has lots of variety to keep you interested, as doing a multitude of exercises is more engaging than just jogging on a treadmill for an hour!<\/li>\n<\/ul>\n<\/div>\n