6 Myths of CrossFit

6 Myths of Crossfit Explained

     Crossfit is an evolving fitness idea that is beginning to catch fire across the world.  For those of you who haven’t heard of Crossfit it is an intense type of fitness regimen that has affiliate gyms all across the world.  The program is designed to get you in the best overall shape possible.
    
     You will see different workouts everyday and you will challenge yourself greatly, but the prize is weight loss, fat loss, muscle gain, and confidence through achievement.  Of course with an idea that is somewhat extreme like Crossfit there are plenty of naysayers and myths about it that are out there.
    
     Here are 6 “myths” that I hear all of the time about CrossFit.  I will be objective and present very real facts and unbiased opinions.  I also want to be clear that I am speaking about the experiences that I have had in our gym.  I always recommend that you do your research and feel comfortable with the gym that you go to.  It is important that your coaches have your short and long term interests in mind with their training program.  Here are the myths:

1. CrossFit isn’t for beginning athletes or people who haven’t worked outbefore: FALSE: We have people who have come in with zero workout experience that have turned into wonderful additions to our gym.

Some people with no experience have tried it and either didn’t like it or weren’t willing to work hard so they didn’t last.  But, those people who want to change their life and are willing to work hard can try CrossFit and end up loving it

2. CrossFit isn’t designed for women: FALSE : We have more women in our CrossFit program than we do men.
While the workouts are hard and we use free weights I have found that many women embrace the training because they feel stronger, more confident, and they understand that it is necessary to use resistance to change their body’s makeup for the better.

I have also found that women love being on the clock in a competitive setting.  While it doesn’t matter who wins a workout, the environment is wonderful to push yourself and our women love it

3. CrossFit is going to make me too muscular (typically from a female perspective): FALSE:  There has been a great deal of research done on what types of workout programs do what to your body.

There is a very good reason why many bodybuilders do slow sets of about 12-15 reps of a lift and then take time in between.  That type of lifting is designed to “hypertrophy” the muscles.  In other words, it is designed to make muscles bigger and more defined.  CrossFit lifting regimens are designed to be very high intensity and very diverse.

This type of training is great for weight loss and toning.  If you decide that CrossFit is a sport that you want to compete in then you may decide to increase your training, your lifting weights, and your set counts, but until then there are no ladies in our program that are overly muscular

4. CrossFit will make you tight and inflexible: FALSE:  Speaking from my own personal perspective, I am more flexible today than I was before I did CrossFit.  The reason that people get more flexible is because we always do a dynamic warm up which gets your blood flowing and sends your muscles through ranges of motion.

A great deal of research has been done regarding flexibility and it has been shown that dynamic stretching is far superior to static stretching for most athletes.

At the end of a workout we will do a bit of static stretching, but the dynamic warm up coupled with exercises that force you to become more flexible help make our athletes more flexible, not less

5. CrossFit can’t help you with your other sports such as marathon running: FALSE:  I have had many 5k, 10k, ½ marathoners, full marathoners come into the gym looking to run better.

Most of them come in because their bodies can’t handle the extreme mileage that they are putting their bodies through.  In every case thus far we have been able to cut time off of their runs, typically cutting a great deal of time off.  Now, in fairness, I have done a great deal of research into the biomechanics of proper running form and I work with some of my runners on their technique.  But, CrossFit is a wonderful way to supplement your training runs.

Not only do you train your aerobic threshold with challenging workouts, you train all of your important running muscles.  We train every piece of your core (low abs, obliques, low back, glutes, thighs), we train smaller muscles such as your calves and shoulders (front and back), and we train your explosiveness.

Many runners simply go out and run because they believe that that will make them faster.  In the beginning that works but then to increase intensity you have to run farther and farther and faster and faster.  It is very difficult on your body to run that far.  A far better strategy is to train all of the muscles in your body, train your technique, and train your speed (not by running) so that when you go out and run you can be more efficient and more comfortable.  It works

6. All CrossFits Are The Same: FALSE:  Because CrossFit is such a broad way of working out there major differences from box to box. For example some gyms focus more on running and CrossFit Endurance.

Other CrossFit gyms may focus more on powerlifting and West Side Barbell Techniques. Most CrossFit Boxes are somewhat in the middle and focus primarily on Workouts Of the Day (also known as WODS).

Please share this information with friends, family or co-workers who might have the same concerns or questions about CrossFit.

http://www.crossfittherack.com/

The Importance of Mindfulness and Intention While Stretching

Tuesday • September 6, 2011 • by cfprovidence
by Tony Kaminski

     When (and it had better be when, not if) you do your mobility work, be it pre-WOD, post-WOD, before bed, or on the clock at work, are you fully present mentally, giving it as much focus as the WOD itself, or merely going through the motions?  Intention and mindfulness are critial to obtaining the full benefit of this important work.  Those who practice yoga know the power of linking mind, breath and movement.
I know that after a WOD the condition of your body may be the last place you might want to focus your mind.  Many would prefer to think about what’s for lunch, chat about that evening’s plans, or about how much you hate burpees/thrusters/rowing, etc, but you will be short-changing yourself and your time and efforts will have been largely wasted.
    
     Instead, begin with simple breathing exercises.  Lie flat on your back, and just think about breath.  Other thoughts will enter your mind; that is fine, just disregard them and get back to breathing.  Once you feel calm and steady, breath in, and on the out, imagine your feet melting (or dissolving, or expanding – any number of visualizations will assist you).  On the next out-breath, your ankles melt.  Then your calves and shins.  Then thighs, hips, stomach, chest.  Shoulders, arms, hands.  Neck, jaw, face, forehead.  Now you’re ready to begin.
    
     I usually spend 5-15 breaths per stretch.  These are slow, deep, controlled breaths.  On each exhalation,  imagine the area being stretched melting (or, again, dissolving, expanding, etc).  Each time you release your breath you should feel the stretch deepen, the range of motion increase.

     Remember that we are not two-dimensional creatures who move in fixed planes.  For example, when stretching your hamstrings from a seated position, try it toes pointed straight up, then turned in, then out.  When stretching your calf against the wall, gently rock back and forth, leaning to the right, then the left.

     Remember also that everything is connected, and that postural changes up- or down-stream may affect the quality and focus of the stretch performed.  For example, keeping the posture of your upper body intact, with proper lumbar curve, is going to give you better access to your hamstrings.  Many people will assume that the farther forward they can reach, the more they are stretching, and so surrender their spine and hunch over.  This is of no benefit, and if anything is encouraging bad habits.  Similarly, when doing the so-called “couch stretch” (back to the wall, knee agaist the wall, targeting the front of the hip, you know the one), the temptation may be to hyperextend the back so as to get the shoulders as close to the wall as possible.  It is the HIPS that must be pressed back against the wall, keep your abdomen “turned on”, and your posture sound (there’s that omnipresent hollow body position again!).  Also along this interconnectedness theme, remember that the hamstring controls two joints, the knee and the hip.  Doing this stretch straight or bent-legged will alter the affct.
    
     These principles apply not only to traditional static stretching but also to PNF stretching, foam roller, or dreaded lacrosse ball work.  Simply lying on a lacross ball and waving your arm around will accomplish little.  Use the same mindfulness, and imagine the area being worked having the same melting or dissolving quality.  Leave that ball in place until you feel like you have released all tension, have completely relaxed the area in question, and have fully accepted the presence of the ball there and are no longer tortured by it.

     Finally, if unsure about exactly what to stretch, I ask myself three questions. 1) What is likely to be sore after this workout?  Ring pushups?  Stretch those pecs.  High-rep power cleans or snatches?  Your traps are gonna feel it.  Heavy deadlifts?  You’d better work on those hammies and glutes.  2) Where are you chronically tight?  It’s always good to work those areas.  For many it will be hip flexors, and once again, hamstrings.  3)  What areas have been neglected lately?  Show them some love.
    
     Remember that a muscle is much weaker toward the end ranges of its extension and flexion (this is why you might see someone doing partial-range pull or push ups – it’s just easier in the middle-range).  If simply getting into an overhead squat position taxes the limits of your mobility, your weights may not be impressive.  If, however, you can comfortably do dislocates with a much narrower grip than your OHS, you will have the luxury of range to spare and strength to call upon.

http://www.crossfittherack.com/