You may sometime have heard about the Crossfit workout of the day. This is the workout that is prescribed daily by the trainer, and usually everyone at the gym does the same workout. Some Crossfit gyms even have a blog, where people can log on and register their results in order to compare them with other people.
Crossfit claims to mix sprinting, weightlifting and gymnastics. Their workouts are intended to improve all ten fitness domains: coordination, accuracy, agility, power, flexibility, speed, strength, endurance, balance and stamina.
Usually the workout of the day is pretty short, sometimes lasting for only 15-25 minutes. Sometimes the workouts are set at a fixed time, and you're supposed to try to do as many reps as possible within that time frame. Sometimes a specific amount of reps and sets is prescribed, and your goal is to do them in as short a time frame as possible.
It would be a good idea to start with a beginners course, if that is an option at your gym. If it isn't, then it's okay but you might have a bit of a hard time with the first few workouts. The Crossfit trainer can scale the exercises down to your fitness level if you are out of shape.
Here are some samples of the Crossfit workout of the day:
– 100 Pull ups
– 100 Push Ups
– 100 Sit Ups
– 100 Squats
This is all done in as short a time as possible. The people with the best time are achieving this in less than 10 minutes, which is outstanding.
For some reason a lot of the Crossfit workouts of the day have female names.
Another one, Fran:
– 95 pound thrusters
– Pull Ups
There are three rounds, with 21 – 15 – 9 reps, in as little time as possible.
– Run 400 meters
– 21 Kettlebell Swings
– 12 Pull ups
This is repeated for three rounds, for time.
These were three samples of the Crossfit workout of the day (Crossfit WOD), but there are really almost an endless amount of variations. Some of the workouts are primarily focused on endurance while others mainly on power. Therefore there is a lot of variety in Crossfit, pretty much training every aspect of fitness.
This should give you an idea of what Crossfit is all about. These workouts may look pretty easy on paper, but when you try them out you will discover how extremely challenging they are. There's no need to worry though, your Crossfit trainer can help you adjust all the exercises to your health and fitness level.
I would say that Crossfit is definitely the most entertaining form of training that I've tried so far, and I'd recommend for everyone to give it a shot.