Day 5
"5 Reasons Why CrossFit Works"
WOD 130405
Rest Day
Review from this week
- How are your 10 most visited websites? Any new foods? Have you looked at interesting articles? Any that help you be more productive?
- Cleanliness check up. Laundry day yet? Does your room need cleaning after 5 days?
- Workout mode. How are your muscles from this week of working out? It's been 3 days! Wow! Congratulate yourself :) :) :)
- How was your meal? Did you try any of the meals from the past blog? Try some on your own? Share it with everyone!
This blog was a draft from awhile back but I wanted to complete it because I felt it was appropriate for Day 5 since it's an article on why CrossFit works... and it's 5 reasons! Well, 3 originally, but I added 2 because I think there's much more than 3!
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What exactly IS CrossFit?
By definition, CrossFit is constantly varied, functional movement, done at high intensity. CrossFit also is work capacity across modal domains and broad time. But by simple english, what the hell does all that mean??
CrossFit is a core strength and conditioning program. There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
- Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
- Stamina - The ability of body systems to process, deliver, store, and utilize energy.
- Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
- Flexibility - the ability to maximize the range of motion at a given joint.
- Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
- Speed - The ability to minimize the time cycle of a repeated movement.
- Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
- Agility - The ability to minimize transition time from one movement pattern to another.
- Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
- Accuracy - The ability to control movement in a given direction or at a given intensity.
CrossFit's program is a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. By this definition, CrossFit is the complete opposite of a fitness fad. It focuses on making you powerful, functional and equipped to handle day to day activities with energy and ease.
1. CROSSFIT is FAST
CrossFit focuses on intense bouts of physical excursion; NOT long cardio sessions on a treadmill that get you nowhere. When you work out for long periods of time, your body does not burn fat, it tries to burn carbohydrates and proteins. When you need to get rid of fat, your best bet is to work out using high intensity interval training (HIIT). Your body will start burning fat for energy because that’s the first and quickest form of energy available to it. Our bodies are extremely efficient at this. When it realizes that you’re going for longer, it taps into other resources, holding onto its fat reserves. In some circles, when someone works out all the time and still has a dough like appearance, it’s called “skinny fat”. The result is little muscle tone and frustration at not seeing progress. Most CrossFit workouts can last from 5 to 30 minutes and no more than an hour. But because you’re using large muscle groups intensely, 5 minutes can get you the best workout you’ve had in years.
2. CROSSFIT BURNS MORE CALORIES
Studies have shown that using large muscle groups and working at an intense pace (like HIIT and CrossFit) allows you to burn more calories in 48 hours than working out for longer periods and lower intensity levels.This is due to increased hormone production that occurs because of these types of workouts. You’re even able to burn more calories when you’re sleeping….which is always awesome!
3. CROSSFIT GIVES YOU SEXY CURVES
Because crossfit workouts burn fat AND build muscle, you get those coveted sexy curves as an added bonus.
You want a curvaceous dairie aire for that summer bikini?
Start doing your squats and deadlifts now!
One of my favorite CrossFit workouts so far is called the “Cindy”:
5 pull-ups
10 push-ups
15 squats
for 20 minutes.
If you’re new to CrossFit, you can modify this workout by doing it for 5-10 minutes.
4. CROSSFIT IS SCALABLE
Speaking of modifying, CrossFit can be done at ANY level, from the elderly to the extreme athlete, just modify the exercises to suit your fitness level. Like the workout "Cindy" above, people that cannot do a full ranged push up can still do the workout by using their knees, and pull ups can be scaled by doing ring rows. By modifying the weights, all athletes can keep the movement of the exercise but perform at a weight that is right, yet challenging, for the same burn.
5. CROSSFIT TRANSLATES TO EVERYDAY LIFE
The mental strength you gain from CrossFit can be used in your everyday decision making. People who have done CrossFit, pushed their limits, gave their 100%, and set goals every time they hit the box can vouch for me and say that they have become a better person mentally, physically, and emotionally since they have started. Things once looked at as a problem are now challenges, dreams are now goals, and physical images and performances are attainable through hard work and dedication. One of the mentalities of CrossFit is to sacrifice short term pain and suffering for the benefits of health and fitness in the long run. I believe if everyone had that mindset they could do anything they put their mind to. It's just a matter of setting the pace, looking deep inside oneself, and hit the ground running.
Take your rest day and be productive! Maybe find a new recipe, get a friend to join you by next week, or get a head start with that laundry!
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