Need a challenge? Try CrossFit, the
new cult craze that’s spreading fast across the UK.
Cam an all-encompassing, time-saving,
virtually free workout that can be done anywhere and at any time really exist?
Bu your estimations CrossFit pretty much ticks all these boxes.
CrossFit was born in 2000, when American
fitness expert Greg Glassman applied his work with police cadets to everyday
fitness training. Having also worked with body builders and athletes, he
realized the best way to get results was to combine elements of weight training
(curls, leg extensions and lateral raises) with long and short periods of high
intensity aerobic efforts. There are now more than 3, 400 dedicated CrossFit
boxes (the name given to these gyms) worldwide, but if you’ve never heard the
name until now, then watch this space, it’s about to explode in the UK.
What is CrossFit?
CrossFit
boxes devise their own WOD for clients during scheduled classes, where everyone
follows the same workout.
Essentially, CrossFit is an intense
strength and conditioning programme with cardio circuits thrown in. The beauty
of the programme, says Reebok CrossFit trainer Steve Bradshaw-Haydock, is it
incorporates so many aspects of exercise. He believes CrossFit is the only
workout you need because it covers cardio, combat, survival, resistance,
plyometrics, bodyweight and endurance exercises. One minute you’ll be doing
heavy weight exercise and next you’ll be sprinting for 400m.
The workout of the day (WOD) is set by
CrossFit each day and is posted online at crossfit.com. You simply train
wherever you are. CrossFit boxes devise their own WOD for clients during
scheduled classes, where everyone follows the same workout. A CrossFit box is
similar to regular gym, with its cardio machines and weight-training area, but
you’ll find extra free space in the center for more functional exercise.
What should you do it?
The
high intensity of each exercise engages your fast-twitch muscle fibres,
increasing your muscle power and performance.
“If I could describe CrossFit in three
words they would be community, variety and intensity,’ says Bradshaw-Haydock.
CrossFit has the ability to make you fitter and stronger, as well as boosting
your endurance, stamina and speed. The high intensity of each exercise engages
your fast-twitch muscle fibres, increasing your muscle power and performance.
And it’s guaranteed to be short and sharp, unlike other gym0based circuit
classes – usually lasting around 10 minutes!
They key is to keep correct form
throughout. TC presenter Christine Bleakley is a convert to CrossFit. ‘After my
first session I can honestly say my arms felt more toned,’ she says. ‘Some of
the exercises I’d never done before, such as pull-ups on the bar, but it’s
these exercises that your body isn’t familiar with that will get you results
fast.’ Most CrossFit do three consecutive days of training then have a rest
day.
Regardless of your fitness level, the
CrossFit programme can be scaled to your ability. One CrossFit commenting
online at crossfit.com says he does the workouts with his 71-year-old father.
Motivation is one if the key elements of
CrossFit. If you finish the WOD before the person next to you, you’re
encouraged to rally round them as a team to motivate them through the workout.
Plus, you’re encouraged to track your progress by noting down how long it takes
to do a WOD or how many steps of an exercise you manage in the specified time,
which is another great motivator. ‘If you don’t track your results, you won't
see your progress,’ says Bradshaw-Haydock. ‘We want our workouts to be
measurable.’
How do I start?
There are currently more than 70 CrossFit
boxes across the UK, set to double within the year. To find you nearest, visit
crosfit.com. You can try the workout by logging on to crossfit.com where you’ll
find every WOD for the past 10 years. All WODs can be adapted to where you are.
Switch exercises to suit your fitness level; if you can't do burpees, try squat
thrusts instead.
