Cross Fit training is one of the hardest workout plans out there. It employs challenge-based training and it literally tests your limits every single time. Unlike other programs, Cross Fit uses different workout plans, so you will actually never get to reach a significant level of comfort.
The workout is usually one hour long but it can vary. You should expect it to feel exponentially longer because every minute in it has been carefully planned out to put your endurance to the test. Furthermore, you are going to sweat profusely during Cross Fit training. Not only because of the workout itself, but because some gym owners like to crank up the heat.
In spite of how difficult it is to cope with the program, Cross Fit has gathered quite an impressive fan base since the company was founded back in 2000. By 2005, there were 13 Cross Fit gyms, but today there are as many as 13,000 officially affiliated gyms all over the world.
With such impressive numbers, it looks like Cross Fit is virtually unstoppable. So, are you up for the challenge? Would you be willing to put everything on the line to get strong and healthy with this hard-core fitness program?
What Is Cross Fit Exactly?
Cross Fit is a complex fitness program that utilizes a combination of calisthenics (body weight exercises), Olympic weightlifting, and aerobic exercises. Typical classes can be combined with additional weightlifting sessions, but the Workout of the Day (WOD) is usually enough to keep even bodybuilders engaged.
As you can imagine, you will need to make quite a few changes in your current lifestyle in order to make it through the Cross Fit program. You will need to abide by some strict dietary principles and you will have to be very careful with your sleep hygiene.
Cross Fit Workouts
Typical workout sessions are one hour long and they are held in officially affiliated Cross Fit gyms that are usually referred to as “boxes“. The main thing that you should know about them is that they are different every time. They include the following segments:
The Warm-up Session
You will need to get warmed up properly in order to be able to get through what comes next in the Cross Fit workout. So, this step is particularly important because it will set the tone for the rest of the session. You should expect to find this part quite difficult, but you should keep an open mind because you are definitely in for quite the surprise with the next ones.
The Skill Development Segment
Every Cross Fit workout will focus on developing certain skills and you should expect to dive right in. Even if you’ve never done double unders before, the rest of the class will not wait for you to learn how. So, you will have to adapt as quickly as possible to keep up.
If you are a fairly competitive person, then you should expect to be quite frustrated at first. You need to use this to your advantage because it is an extremely useful way to get motivated to continue. You will get to practice your newly acquired skills during the following sessions, but bear in mind that you will get no previous notice about it.
The Workout of the Day (WOD)
This is the main segment of the Cross Fit session and it is also the longest. You can expect anything from plyometrics, gymnastics, and calisthenics to Olympic weightlifting, and high-intensity interval training. You will have to get familiar with the Cross Fit terminology as quickly as possible. We strongly advise you to do this before the actual workout because otherwise you will feel utterly lost.
This is usually the final segment of the Cross Fit session and it is the last challenge of the day. If you thought that getting through the WOD was the end of it, well, it seems that you have one more thing to do before you finally complete the session. As you might have guessed, this will definitely not be easy and it will use up whatever energy you might have had left.
The hour-long Cross Fit workout will push you that extra mile every single time and it will leave you unbelievably sweaty. But you will be pumped up on so much adrenaline that you will have enough energy to take on the world.
The Cross Fit Diet
Getting through the Cross Fit workout by eating hamburgers and fries is absolutely impossible. You will need to change the way you eat so that you have enough energy to get through the program. The founders of Cross Fit recommend bodybuilders to go on the Zone Diet because it is extremely compatible with the program.
This means that you have to eat three meals and three snacks a day. You are advised to adhere to a general schedule because this will improve the quality of the digestive process. You can set up your own schedule according to your daily activities.
The main items that you are expected to include in your daily diet are as follows:
- Protein – you should include lean meats in your diet, as well as dairy products.
- Carbohydrates – it is advisable that you mainly include low glycemic-load vegetables and fruit.
- Fat – you are expected to include small quantities of high-quality fats in your daily diet.
You get a daily nutrient limit that is expressed in “blocks” and that is determined according to your height, weight, and body type. For example, a small female is expected to eat 10 blocks of food a day, while an athletic female gets 14 blocks. By comparison, a small male gets 16 blocks, a large male gets 19, and an athletic male gets as many as 25 blocks a day.
You can then divide the total number of blocks for the day to the three meals and the two-three snacks. For example, the meal plan for a small female (10 blocks) would look something like this:
- Breakfast – 2 blocks
- Lunch – 3 blocks
- Snack – 2 blocks
- Dinner – 2 blocks
- Snack – 1 block
One block includes 7 grams of protein, 9 grams of carbs, and 1.5 grams of fat. The Zone Diet takes quite a bit of getting used to. You will have to study labels and weigh your food thoroughly at first, but you should be able to get used to the process in a couple of weeks.
5 Reasons Why Trying Cross Fit Is Absolutely Worth It
Still deciding whether or not you are up for the Cross Fit challenge? Well, let us help you with that by presenting you with the 5 main reason why you should at least try out this workout plan.
1. The Results Are Very Visible
Granted, after the first session, every part of your body will hurt as it never has before. After a couple of months, however, you will be in the best shape of your life and you will amazing. Whether you are looking to lose weight or gain some serious muscle mass, Cross Fit will provide you with some very impressive results.
2. You Will Be Much Healthier
If you manage to follow the Zone Diet, you will get a high-quality nutrition, which will make a considerable difference to your ability to overcome the challenges of the Cross Fit program. Replacing highly processed fat foods with natural fats and quality protein will give you an impressive amount of energy and it will actually improve your overall mood. Don’t forget that you will also have to abide by a strict sleeping schedule because this is crucial to the outcome of your program.
3. You Will Be Part of an Amazing Community
The Cross Fit community is extremely close and you are definitely going to meet some interesting people. You will get tons of tips and tricks to help you get the most out of your workout. Moreover, you can get lots of ideas for your Zone Diet meal plans.
4. You Will Get a Significant Energy Boost
The Cross Fit workout will provide you with a massive amount of energy for the rest of the day. You will be able to think clearly and you will genuinely feel better. The endorphins released during the fitness session will make you feel virtually invincible, so you will be up to any challenge that comes next.
5. You Will Get that Self-Confidence Boost You so Greatly Needed
The Cross Fit plan will help you look your best and feel amazing. Furthermore, every single workout session will leave you feeling like you have achieved something that day. This has the power to change the entire outcome of your day because your self-esteem will be through the roof!
What do you think? Are you ready to leave your bad habits behind and work your way towards a fitter tomorrow? Try Cross Fit today for a chance to actively improve your life! Good luck!