February 2013: Bodywork and Relationships - Columbia Natural ...

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CROSSFIT
WORKOUTS
Expect Whole-Body
Functional Fitness
by Michael R. Esco
CrossFit, a strength and conditioning program
used by the military over the past decade, is
growing in popularity with recreational athletes.
While most traditional exercise plans target a specific
area of fitness—like jogging for cardiovascular
health or weightlifting for strength—CrossFit
focuses on all of them by combining many types of exercise.
A typical mixture might include weightlifting, gymnastics,
aerobics and explosive plyometrics, energetic and
fast-acting movements that improve strength and speed. The
goal is to enable the body to respond to many different and
sometimes competing stimuli. “CrossFit training prepares
the body not only for the unknown, but for the unknowable,
as well,” explains Greg Glassman, founder of CrossFit.
Due to its nonspecific nature, this approach may not
be best for an athlete focusing exclusively on one sport.
“While it may not help you become an elite marathoner,
this can be an effective training regimen for those interested
in broad-based, functional fitness,” advises Bob LeFavi,
PhD, a certified strength and conditioning specialist, senior
coach for USA Weightlifting and professor of sports medicine
at Armstrong Atlantic State University, in Savannah,
GA.
The program requires disciplined workouts three to five
days a week in an intense circuit format with little rest. This
allows the practitioner to finish in five to 30 minutes, depending
upon his or her current fitness level and the day’s plan.
Nuts and Bolts
A free Workout of the Day (WOD) is posted daily on CrossFit.
com. WODs generally involve exercises using combinations
of Olympic weights, dumbbells, kettlebells, medicine balls,
gymnastic rings, climbing ropes, jump ropes and rowing
machines. Bodyweight-only exercises such as push-ups, situps
and pull-ups are commonly included.
Most WODs are named for women or fallen military
heroes. Here are a few examples.
Cindy – as many rounds as possible of five pull-ups, 10
push-ups and 15 bodyweight squats within 20 minutes
Angie – 100 pull-ups, 100 push-ups, 100 sit-ups and 100
bodyweight-only squats with in-between breaks
Murph – a one-mile run, followed by 100 pull-ups,
200 push-ups, 300 bodyweight squats and another onemile
run; advanced athletes do it all wearing a 20-pound
vest
The objective is to beat one’s own overall best time
with each workout.
“CrossFit training is unique in that it rarely schedules
rest periods, unless specified as part of the WOD,” says Brian
Kliszczewicz, a CrossFit researcher and PhD student of
exercise physiology at Auburn University, in Alabama. “Your
fitness level will determine the length, intensity and duration
of each WOD.” Kliszczewicz’ recent research found
that CrossFit subjects expended more than 250 calories on
average during 20 minutes of the Cindy workout.
Any WOD can be done at home with the proper equipment,
a base level of physical fitness and knowing how to
properly execute each exercise. Consulting with a coach can
help; be sure to ask for credentials and references, including
education and experience in sports science and conditioning.
Glassman also suggests visiting one of 5,000 CrossFit
affiliates worldwide; warehouse-like facilities that are unlike
traditional fitness centers in that they don’t have lots of
machines. Instead, the only equipment available is what’s
necessary for conducting WODs. Workouts are completed
in groups, with participants usually performing the same
exercises, directed by a CrossFit coach trained to observe
individual technique.
Because athletes like to compete with themselves and
others, they can post their personal bests for each WOD on
the CrossFit website.
HealthyLivingColumbia.com
February 2013
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