BoxLife Fitness Training #135
BoxLife Fitness Training 135: CrossFit Gym
Crossfit is a fitness system based on the principles of functional movement. It involves exercises designed to improve strength, flexibility, balance and coordination.
There are many variations of crossfit but they all have one thing in common: They involve doing various movements while wearing minimal clothing or no clothes at all.
The name “crossfit” comes from the fact that it combines elements of weightlifting, gymnastics and other athletic disciplines. These workouts are done with free weights such as barbells, dumbbells, medicine ball throws and so forth.
Some of these exercises include pushups, pull ups, squats and lunges. Other exercises include jumping jacks (jumping rope), burpees (a series of jumps) and kettle bell swings.
There are several types of crossfit gyms. Most of them focus on specific skills like Olympic lifting, power cleans, snatches and clean & jerks.
Others focus on general fitness including bodyweight exercises like yoga poses, calisthenics and martial arts moves. Still others focus on cardio like running and cycling. Each gyms teaches a different aspect of crossfit training, and many take a unique approach to it. Some are more like traditional weight rooms, while others have gymnastics equipment like pull-up bars and rings.
Crossfit is a high-intensity exercise routine that was developed by a former fitness instructor named Greg Glassman in the year 2000. It was designed on the concept of functional training, which is a philosophy that believes in training movements instead of muscles.
It has grown in popularity quickly among people who are looking for short but intense workouts that provide maximum benefits.
The idea behind this fitness regimen’s is that exercises should be performed at near maximum levels and increase the efficiency of the cardiovascular system and build strength in major muscle groups.
Crossfit typically begins with warming up followed by a series of weight lifting exercises. Each session revolves around a series of cardio and strength exercises.
Most of the exercises involve weightlifting, with some being more aerobic than others.
There are several key concepts behind Crossfit, including the use of functional movements, high intensity of effort and constant varied theme. While some traditional exercises are used in crossfit training, they are often mixed up and done in a different way.
Crossfit exercises are typically high-repetition with low-weight. Most routines involve a combination of barbell training, weightlifting, sprint exercises and plyometrics.
Crossfit has gained a reputation for being dangerous, and there is some merit to this due to improper form or excessive intensity. It’s not uncommon to find crossfitters who have suffered from rips, tears and other severe injuries.
Crossfit has been criticized by many fitness professionals due to the high potential for injury as well as the lack of proper supervision at crossfit gyms. One of the main goals of crossfit is to push yourself to your limit, which can lead to individuals attempting to perform exercises that are too advanced for their skill level.
Crossfit has also been criticized for the lack of scientifically proven benefits. Anybody who has read the nutritional information on a packet of Doritos could tell you that eating excessive junk food is bad for your health, and it provides you with little to no nutritional value.
While we don’t think this is the ultimate purpose of junk food, reading the nutrition facts allows us to make an informed decision of whether we should eat it or not. The same can be said for Crossfit, as there’s very little evidence backing up its claims of improved health and fitness.
The truth is any type of exercise is good for you if you’re doing it the right way. Any activity is better than none at all.
Just keep your goals realistic and don’t fall prey to excessive marketing claims that are trying to sell you something.
While it may be fun to perform exercises at a high intensity, it doesn’t necessarily mean it’s the safest or most efficient way for you to get in shape. There’s nothing wrong with crossfit if that’s something that interests you, just keep your goals realistic and don’t fall into the hype of believing that one system is superior to another.
Most of the time, a combination of various systems will yield the best results. What matters most is that you enjoy what you’re doing and you’re able to stick with it on a consistent basis.
There’s no shortage of exercise systems that claim to be the holy grail of fitness. Whether you want to perform crossfit exercises, bodybuilding routines, run a marathon or anything else, the most important thing is to just pick something and get started.
Most people spend far too much time reading about things and rarely do anything at all. Stop looking for the “perfect” exercise plan and just get started with something.
You can always adjust and change things as you go along based on your own personal goals and results.
Section 3: Exercise Guides
The following sections will provide you with information on various exercise routines and programs. While most of these routines require the use of weights, there are a few that don’t (such as the C2 workout).
If you’re a beginner, then you should definitely start with one of the beginner programs. If you’ve already been working out a while and just want to try something different, you can always switch to a different routine. Once you get used to a routine, it sometimes becomes easier to stick with it rather than having to switch to something new. This is why we have a variety to choose from.
Whether you’re a beginner or an experienced lifter, you can always use more training knowledge. For this purpose, we’ve created the exercise guides.
Each guide provides information on a specific lift, such as the squat, bench press, etc. Even if you’re experienced, you may learn something new or at least refresh your memory on proper technique. If nothing else, these guides provide an excellent resource for anyone that may be learning the exercises for the first time.
3.1: The Squat
The squat is a very popular exercise for a good reason; it’s extremely effective not just for making your legs bigger and stronger, but also your lower body as a whole. It also works your core and upper body to a lesser degree.
Squats can either be performed with just the bar by yourself, or you can add on additional weight in the form of weights or a squat rack. If you’re a beginner, you’ll most likely be working out with just the bar while you get used to the proper form and get your muscles stronger.
As you get bigger and stronger, you’ll want to add more weight, which is where the squat rack comes in.
The squat is a unique exercise in that there really isn’t a wrong way to do it. Obviously, there are some variations in form that are better than others, but as long as you’re going down and coming back up, then you’re technically squatting.
The main goal of the exercise is to build your leg muscles by having them work against your own bodyweight.
The best tool for determining proper squat form would be video recording. Unfortunately, not everyone has access to that, so the next best thing is pictures.
The following is a series of images showing proper form for the squat.
These are the basic guidelines for proper squat form. Keep your back straight without being rigid.
Some flexibility is fine, but don’t bend over. Support your body with your legs rather than your back. Most importantly, go down at least until your hip joint is lower than your knees and come back up. Don’t just “half squat” for the purpose of saving your knees. It’s better to do full squats and take proper care of your body than to half-asses it and end up giving yourself knee problems down the road.
Once you get all of the basic form down, you’re ready to start squatting. The first thing you need to do is pick a weight that you think is challenging enough while still maintaining proper form.
If you’re a beginner, then start with just the bar. Once you can do that comfortably for a number of reps, then it’s time to add weight.
The most common way to add weight is with a weight belt and clips (called a “squat suit” in some circles). This lets you add more weight to your body so that you can continue getting stronger without having to worry about your bones and joints being able to handle the extra load.
Of course, not everyone has access to a weight belt or wants to spend the money on one. For those that want to continue without a belt, there is another option.
You can wrap an old inner tube, rope, or even hose around your torso and then loop it between your legs. This creates an enormous amount of resistance and will force you to build up your strength much quicker. Of course, this can be very painful and might not be appropriate for everyone.
This concludes this guide. While you may have acquired all the knowledge necessary to begin the squat, it takes a lot more than just knowledge to get the job done.
It takes dedication, patience and hard work. Remember these words and you shall become the master of the squat.
The squat is one of the most important exercises in bodybuilding. If you want to build strength and size or just lose weight, you need to do squats.
It’s also one of the most important things to master if you’re a beginner. Even if you’re experienced with barbells and strength training, you still need to learn good form with this exercise before doing it with heavy weight.
If you’ve never done this exercise before, you need to learn how to do it right. Otherwise, you can get injured from doing it wrong or not being prepared for the extra weight.
Take a look at the series of pictures below to see the proper technique.
Although this guide is geared towards the barbell back squat, many of the same rules apply to the front squat and overhead squat. The only major difference is that the bar will be in different positions (which puts more emphasis on different muscles), so you may need to adjust the way you position your hands.
The main problem that people have with this exercise is their lower back. The lower back is very prone to injury when doing squats, so you need to make sure you’re doing them right or you’ll be hurting for weeks.
I learned first hand how bad an injury can get from improper form.
If you’re wondering how to get started with squats, read this step-by-step guide.
Before You Begin
Before you begin squatting, there are a few things you need:
1. A barbell
2. A weight rack
3. Weights (starting at 40 pounds for men and 25 pounds for women)
Each of these items will be explained in detail below.
The barbell can be either a straight bar or the more narrow and curved Olympic bar. You’ll need this for doing all variations of the squat exercise.
A Weight Rack
You’ll need this to hang your weights on so you can lift them off the ground. This is especially important for those with a home gym, as floor space can sometimes be limited.
You can stack your weights on the floor or invest in a weight tree.
These are the metal things that you put on either end of the bar to lift. You most likely will need to get these separately unless you buy a barbell set.
You can start out with either metal or iron weights. While these are free-standing, you may want to invest in a weight tree if you have the floor space so you don’t have to worry about them rolling off when you set them down.
NOTE: If you plan on going to a real gym, make sure to bring your own bar so you don’t have to pay their expensive prices.
Before You Get Started
There are some things you need to know before you begin squatting. Follow these guidelines and stay safe out there!
Always make sure to warm-up before squatting or any other exercise really. You can do this by jogging on the spot, doing a few leg raises or even jumping up and down.
You should also never begin with your heaviest set. That’s one of the most common mistakes people make.
Always start with a light weight and work your way up.
Keep Track Of Your Progress
Keep track of your sets, reps and weights. This will help you know what you’re capable of doing and push past your limits.
It’s also important that you know your limits. If you’re feeling pain when you do a certain exercise, don’t do any more reps.
Stop and come back after resting.
How To Do It
These are the steps you’ll need to follow before you perform your first squat:
1. Make Sure You Have All The Right Equipment
2. Pick The Exercises You’ll Be Performing (Or Have A Training Partner Do So)
3. Properly Warm-Up
4. Set Up The Weight Tree And Put The Barbell On It
5. Get Set Up In The Correct Starting Position
6. Do The Exercise
7. Rest/Pause If Needed (Or Have A Training Partner Add More Weight)
8. Repeat Steps 5, 6 and 7 Until All Your Sets Are Done
9. Properly Cool Down And Stretch
10. Eat Something Light If Possible
What are the different types of squats?
There are two main differences in the types of squats, and that’s the position of your feet and the depth you go.
The most common squat is the back squat, where you have your feet pointing straight ahead and go down until your thighs are parallel to the ground.
The second most common is the front squat, where you have your feet pointing towards your body and go down until your legs are at a 90 degree angle. This is often considered to be a more quad-dominant exercise because your quads are doing more of the work.
You can also combine the two, where you go down until your thighs are at a 90 degree angle or less (known as a partial squat or quarter squat). This doesn’t really target your quads as much but it’s safer for your knees.
Who can benefit from squats?
Anyone can benefit from squats. They’re one of the best exercises you can do to strengthen your entire lower body and core. They’ll also help prevent knee, hip and back pain. This is mainly because squats force you to use and strengthen your entire lower half rather than just your quads or hips.
Why are squats so important?
Squats are one of the best and most important exercises in bodybuilding. They target your entire lower-body and strengthen your core. They’re also one of the most functional exercises, as you use many of the same muscles when you perform a squat as you do in real life situations (like lifting and carrying things).
Furthermore, weight-bearing exercises like the squat are important because they help stop osteoporosis (a condition that results in fragile bones) and increases bone density, which can help you stay young and healthy.
How much do I need to squat to be strong?
This will always differ from person to person based on genetics and other factors, but according to StrongLifts member Mick Thoom, you should be able to squat at least your bodyweight for it to be beneficial.
“For a 200-pound man, this means he should be able to squat at least 200 pounds,” Thoom explains. “Anything less and the exercise is more of a thigh exercise than anything else.
Anything more and you’re just adding unnecessary stress to the knees.”
How do I perform a back squat?
1. Take the bar out of the rack.
2. Step back from the rack so there’s space in front of you to squat down and stand back up.
3. Step backward with your left leg first, then your right leg so you’re in a squat position.
Your toes should be facing out and your feet should be at least hip-width apart.
4. Look straight ahead throughout the lift.
5. Take a deep breath and tighten your core.
6. Take the bar out of the rack with your hands at an angle.
7. Keep your back and legs straight, push yourself into a standing position.
8. Raise the bar up until it’s in front of your thighs.
9. Take one step forward with your right foot while keeping the bar in place above your chest with your hands at an angle.
10. Now do the opposite with your left foot and take a step backward, lowering the bar so that it’s in front of your thighs again.
How do I build up to squatting 300lb?
Squatting 300lbs takes a lot of effort and dedication. You can either start off light and work your way up (for example, start with just the bar and add 2.5kg each week), or you can go all-out from the beginning. Either way, you’ll need to make sure you’re eating enough food to support muscle gain.
While diet is massively important for gaining muscle, it’s not the most important thing (genetics play a bigger role). You can still gain a considerable amount of muscle mass with a sub-optimal diet, but to really make progress you’ll need to make sure you’re getting enough calories.
For a basic 3000 calorie daily diet plan, check out the article here.
In general though, you’ll want to be eating a lot each day to gain as much muscle mass as possible. You don’t necessarily need to eat clean all the time either (though it certainly helps).
Eating junk food like McDonalds isn’t going to make you fat or damage your health, it’s only excess calories that do that – and as long as you’re exercising you’ll be burning off those calories.
A good thing to remember is this: if you’re eating a lot and not gaining weight, then you’re probably not eating enough.
What do I do if I’m stuck in a plateau?
The first step to getting past a plateau is to assess your routine. If you’ve been doing the same exercises for several months without any change, then your body will start adapting and getting used to it. The first step is to increase the intensity of your routine. This means a few things:
(a) Increase weight lifted – try to push yourself to lift slightly higher weights than you did last time.
Try increasing the weights by small amounts each week, and don’t overdo it – you don’t want to risk injury. If an exercise is too easy, try using a slightly heavier weight.
(b) Increase sets – try to do 1-2 more sets each day. This can be 2 more sets of the same weight, or the same sets with heavier weights.
For example, if you’re doing 5 sets of squats with 100kg, try adding a 6th set with that weight, or adding 2.5kg and doing 7 sets of squats.
(c) Increase reps – simply do more reps with the same weight. Aim for 8-10 reps, just short of failure.
If you start struggling to get that many, then it’s time to increase the weight. Also, if you’re struggling to get that many, you may want to consider doing 1-2 more sets with that weight.
(d) Increase the intensity – this can mean a few things: hold the weight at different angles (example: holding the bar at shoulder height rather than at your waist for squats), do “negatives” (where you only lift the weight from, say, the bottom of the squat to just above your knees), add pauses (where you pause for a second in the middle of the lift), or decrease the range of motion (only going halfway up on the lifts).
Once you’ve increased the intensity of your routine, your body will quickly adapt and then this plateau should be easy to get over.
What are some good resources for learning how to do exercises?
There are numerous resources available online. Of course, the most reliable ones are books, such as the ones listed in this guide. If you have Internet access, a Google search will give you numerous options for online guides on specific exercises.
Of course, you can also always ask an instructor at your gym to help teach you how to do an exercise. Usually they’ll be happy to help.
Should I take supplements?
This is a personal decision. Ultimately, if you’re eating a diet with 2100+ calories and you’re getting enough rest, then most nutritional supplements are superfluous and a waste of money. Just buy food instead.
However, some supplements can help. Protein supplements are good for helping you build muscle, though these can be expensive if not bought in bulk (and mixed with water, protein powders taste AWFUL).
Creatine is a popular supplement that claims to help build strength, but there isn’t any evidence that it works. If you do decide to take it though, just remember to drink lots of water along with it or it can have the reverse effect.
If your diet is lacking in certain vitamins and minerals, a good multivitamin is a cheap way of making up the difference. Once again though, don’t go overboard.
Too much of certain vitamins can be more harmful than too little.
The F3X program relies on proper eating to gain muscle.
Will I lose muscle by cutting my calories?
When you’re in a caloric surplus and your body has the energy it needs to grow, it will do so. When you’re in a caloric deficit and don’t give your body enough energy to grow, it will take from other places, such as your muscles. That’s how most fat loss occurs.
Sources & references used in this article:
- Living with a SEAL: 31 Days Training with the Toughest Man on the Planet (J Itzler – 2015 – books.google.com)
- Life-extension in a research reactor: calculation of the neutron-induced ageing of the core-box, grid-plate and beryllium reflector (SP Tolo – 2019 – repository.nwu.ac.za)
- Neural capital and life span evolution among primates and humans (HS Kaplan, T Mueller, S Gangestad, JB Lancaster – Brain and longevity, 2003 – Springer)
- The evolution of diet, brain and life history among primates and humans (H Kaplan, S Gangestad, M Gurven… – Guts and brains: An …, 2007 – library.oapen.org)
- SHOP BY FLAVOR (S Brust, D Corner – tryabouttime.com)