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Nov 9

What is CrossFit? And is it right for you? Here’s what you need to know – NBC News

Diets that Work Comments Off on What is CrossFit? And is it right for you? Here’s what you need to know – NBC News

Its almost inevitable that you've scrolled past a sweaty selfie of a friend, co-worker or high school classmate bragging about their WOD and professing their love for CrossFit.

CrossFit became a super popular workout a few years ago when box gyms began popping up not only across the country, but the world. CrossFit is practiced by members of over 13,000 affiliated gyms in 120 countries. In the U.S. alone, there are over 7,000 gyms offering the program. Its estimated that there are roughly 4 million CrossFitters, and its members are so devoted to the competitive approach to fitness that the community has even been described as cult-like.

With all this publicity, you may have wondered if this program could work for you. Before you jump into the box (ahem, thats CrossFit speak for gym), heres what you need to know about the workout craze and how to determine if it's right for you.

A form of high intensity interval training, CrossFit is a strength and conditioning workout that is made up of functional movement performed at a high intensity level.

These movements are actions that you perform in your day-to-day life, like squatting, pulling, pushing etc. Many workouts feature variations of squats, push-ups, and weight lifting that last for predetermined amounts of time to help build muscles. This varies from a traditional workout that may tell you how many reps to do over any period of time.

CrossFit Journal notes that the workouts are so effective because of their emphasis on the elements of load, distance and speed, which help participants develop high levels of power. The workout may utilize different equipment to accomplish this, including kettle bells, rowers and bikes, medicine balls, speed ropes, rings and plyo boxes.

CrossFit is similar to Orange Theory in that there is a standard "workout of the day" (WOD) that all members complete on the same day. The daily workout can be found on their website (which is always free), along with a guide to all the specialized lingo that is used. There is also a substitutions section on their FAQ page that suggests places to find level appropriate workouts. CrossFit is universally scalable and modifiable for all fitness levels, so it can be tailored to meet your goals and current fitness level, says Tracey Magee, owner and head coach of CrossFit Clan Performance Center.

You may have a preconceived notion of the type of person who belongs in a CrossFit gym (relatively young, jacked, etc.), but Tony Caravajal, certified L-2 CrossFit trainer with RSP Nutrition, strongly believes that CrossFit is hugely beneficial for the full spectrum of ages and athletic capabilities, starting with adolescents. CrossFit Kids classes are a fantastic way to help a child develop balance, coordination, as well as proper motor skills. He says that these skills are a fantastic way to put a child ahead of the game as well as instill a love for a healthily lifestyle.

Patrick Zeiher, owner of CrossFit Indian Trail, notes that one reason CrossFit is so beneficial for all ages is that the physical needs of a person vary by degree not by kind. We can literally have a 60-year-old athlete doing a similar variation of a workout as a 25-year-old competitive athlete, he says. Their needs don't vary by kind; in other words, they both need to be able to squat to a toilet, pick something up off the floor, or get themselves off the floor. The 25-year-old should just be able to do it all faster, says Zeiher.

Another essential element of CrossFit is the spirit of sports and competition. Many CrossFit gyms use strategic actions, like keeping a score board and posting winners to social media, as motivation rather than a reward system. So if youre someone who is motivated by competition to push yourself physically, CrossFit may prove a great exercise for you that drives fast results.

As with any high intensity workout, there is some risk involved. One study found that 20 percent of the CrossFit participants surveyed injured themselves while doing CrossFit endorsed workouts.

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The injury rate of CrossFit is about 20 percent, meaning 20 percent of people who perform CrossFit branded workouts regularly will be injured at some point, which is high for a recreational activity," says Cuyler Hudson, a physical therapist at Finish Line. "I personally see CrossFitters regularly in my physical therapy practice. Injuries will usually occur as an athlete fatigues, which causes their form to also fatigue, causing the load to be shifted from the areas it is supposed to be to areas that cannot handle the stress as well.

You may hear several acronyms and words thrown around during a class, either verbally or written on a board with the workout for the day. Here are some of the most common:

WOD: Workout of the Day

EMOM: Every Minute on the Minute

AMRAP: As Many Reps as Possible

Box: A CrossFit gym with the bare necessities to perform all the WODs.

Ladder: A series of exercises where you increase the number of reps by 1 each time they are performed. (i.e. 5 squats, then 6 squats, then 7 squats )

Zone Diet: The diet that CrossFit endorses. This diet is based on macronutrients.

SQ: Squat

PR: Personal Record. This refers to when you reach your personal best in a given exercise. For example, completing a certain number of push-ups in a minute.

Hero WOD: These workouts are named after first responders who have died in the line of duty. These workouts are especially difficult to remind CrossFitters of the sacrifices that these men and women made for their country.

Magee suggests that you communicate with your coach any limitations or restrictions you have, especially if youre just getting back into a workout routine or are a beginner. Once a person has been through their initial assessment, a qualified coach will help them determine the any modifications, such as particular movements or the volume of training for a particular workout, she says.

If you are a beginner, youre in luck. CrossFit accounts for this sector of the population. Some sort of beginner or foundations class is highly recommended for newcomers. In these classes, they'll learn the basics and improve fitness at their own pace. Once they learn the basic foundational skills and build their confidence, they can move into regular classes, explains Magee. A less experienced or very de-conditioned individual would be advised to start with fewer classes per week (usually 2-3), until their bodies have adapted to the new movements and the volume of training.

Even if you arent quite ready to jump full force into CrossFit, there are effective elements of the workout that you can incorporate into your current exercise routine.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

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What is CrossFit? And is it right for you? Here's what you need to know - NBC News

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