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CROSSFIT: Forging Elite Fitness

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Tyson Moore

on 31 March 2014

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Transcript of CROSSFIT: Forging Elite Fitness

Crossfit is a strength and conditioning program that combines strength training, explosive plyometrics, speed training, olympic and power-style weight lifting, kettle bells, body weight exercises, gymnastics and endurance exercise.
CROSSFIT: Forging Elite Fitness
The Science Behind Crossfit
Crossfit, a form of High Intensity Interval Training (or HIIT), has shown some researched physiological benefits to exercise performance
Specific Details
A typical crossfit class/workout includes a warm-up, a skill development practice, a high-intensity workout of the day (the WOD), and a period of group or individual stretching.
In conclusion, CrossFit is a fun, presentable, high intensity training technique that can yield significant aerobic and anaerobic capacity increases.
FitBug. (2014, February 22). HIIT Craze: The Good, The Bad, and the Ugly of High Intensity Interval Training. Retrieved from http://blog.fitbug.com/hiit-craze-good-bad-ugly-high-intensity-interval-training/
Crossfit also has a recent 10-year sponsorship with Reebok to host the annual CrossFit games with the winner deemed "fittest on earth".
What is Crossfit?
What is Crossfit? (n.d). In Crossfit.com. Retrieved on 2014, March 22 from http://www.crossfit.com/cf-info/what-is-crossfit.html
Esco, M. (2013). Crossfit Review. Retrieved from http://ironmightfitness.com/2013/11/06/crossfit-review-by-michael-esco-webmd
Babiash, P., Porcari, J., Steffen, J., Doberstein, S., Foster, C. (2013). Crossfit: New Research Puts Popular Workout to the Test. American Council on Exercise Journal. Retrieved from https://www.acefitness.org/certifiednews/images/article/pdfs/ACE_CrossfitStudy.pdf
Hak, P., Hodzovic E., Hickey, B. (n.d). The nature and prevalence of injury during Crossfit training. Journal of Strength and Conditioning Research. http://romanoroberts.com.mx/wp-content/uploads/2013/11/The_nature_and_prevalence_of_injury_during.97557.pdf
More Science Behind Crossfit
The below graphs illustrate physiological responses in two Crossfit WOD's (Workout of the Day).
Workout 1 consisted of the Donkey Kong, which was three sets of burpees, kettlebell swings, and box jumps with stair running in between exercises.
Workout 2 was The Fran, which was thrusters and assisted pullups and stair running.
The graph on the left shows Heart Rate response, and the graph on the right shows Oxygen Consumption (VO2).
Considering these exercises were completed in just under 12 minutes, it is clear to see that Crossfit does deliver some convincing aerobic results.
There are some risks associated when participating in CrossFit for both trained and untrained individuals.
In an online questionnaire given to 132 subjects in global CrossFit Forums, 97 (or 73.5%) reported having sustained some injury performing CrossFit exercises.
This number may seem staggering, but when compared to incidence of injury studies in other weight resistance sports such as power-lifting and gymnastics, the results are fairly similar.
It is however, to remember that CrossFit is NOT for everyone. The high intensity intervals could induce serious cardiac stress on individuals with a history of heart problems, and some of the exercises performed in CrossFit require some knowledge and pre-training to be executed properly to prevent injury.
Crossfit was founded in 2000 by Greg Glassman a former gymnast.
Crossfit started in a single gym in Santa Cruz, Calif. Now there are around 3,500 affiliated gyms worldwide with more than 35,000 accredited trainers.
Science Behind CrossFit
Recap + What to Expect in a CrossFit Class
CrossFit. (n.d). In Wikipedia. Retrieved from http://en.wikipedia.org/wiki/CrossFit
By Tyson Moore and Barret Paivalainen
Crossfit was designed to enhance an individual’s competency at all physical tasks by attempting to target all the major components of physical fitness. These include cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
Crossfit is intended to enhance general fitness and designed to be fun, challenging, and extremely effective.
Crossfit requires you to workout 3 to 5 days per week. The workouts are highly intense and short, taking about 5 to 15 minutes to complete. Most workouts generally combine explosive exercises done in a circuit format, with very little rest between exercises.
Main crossfit exercises involve the whole body and include pushing, pulling, running, rowing, and squatting.
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