Crossfit – what is it and what does it involve? Competitions, rules and exercises.

Getting rid of excess kilos, building muscle, improving strength, and on top of that achieving an attractive, sculpted and healthy-looking physique. Is there one functional workout that can deliver all these results? The answer is yes, and it is... crossfit!

Get to know crossfit training from A to Z. Find out what it is, how to get started with this type of training, and above all - what results you can expect and after how long.

What is crossfit? Definition and characteristics.

Crossfit was once a training programme, but today it is practically a separate sports discipline, with versatility as its hallmark. It draws from many sports (running, weightlifting, calisthenics, etc.), which is why crossfit workouts are designed to build and develop overall fitness, including conditioning, strength, coordination, technique and endurance. The results it can deliver include muscle growth and speed, improved exercise technique, better balance, as well as improved performance.

Crossfit workouts are both intense and highly varied. Unlike more traditional disciplines, this type of training usually includes from several to over a dozen different exercises in a single session (divided into sets), which means you also train different parts of the body.

Sample exercises in crossfit training

Crossfit exercises can be divided into 2 main groups – those for which you will need extra equipment and those that only require your own body.

Exercises that require no equipment include: burpees, lunges (which you can also do with weight), squats, push-ups, crunches, running and jumps.

Among the most popular exercises for which the right equipment comes in handy are: pull-ups on a bar, kettlebell swings, deadlifts, rope climbs, ball throws and sandbag squats.

And since we are talking about equipment...

What equipment and gear are used in crossfit?

One of the basic pieces of equipment is kettles (kettlebells), which are very versatile and work well in a wide range of exercises. A fully fledged crossfit workout cannot do without a bar for different types of pull-ups (classic, leg-assisted – kipping, or so-called muscle-ups).

A barbell with an appropriate range of weights that you can adjust freely also seems indispensable. For leg training, you can also use special boxes. More advanced athletes can enhance their training with a weighted vest.

Where and how to train crossfit?

Here, you have 2 options to choose from.

You can opt for independent training, which you can do in practically any well-equipped gym or at home. If you decide to do it “at home”, remember to get the right equipment.
You can look for clubs or gyms that organise group crossfit sessions. This approach is especially recommended for beginners and people who need extra motivation.

Who is crossfit for?

If you are wondering whether this sport is for you at all – just give it a try. Crossfit can be an excellent option if you want to lose a few kilos, improve your fitness, build muscle mass, shape your physique and take care of your wellbeing.

There is no need to worry. As a beginner, you will start with much lower volume and lighter weights, increasing them as your experience and skills grow.

Just a warning – there is a very high chance that your first cross training session will surprise you, that during it you will wonder “what am I even doing here?”, and that the next day you will be seriously struggling with soreness and moving around.

Cross training also works very well as a kind of “stress reliever”, giving you room to let off steam and produce plenty of endorphins and serotonin. Its strong point is variety, and therefore also the lack of routine and repetition, which is excellent news for people who quickly get bored with more traditional activities.

What results can you expect from doing crossfit?

Crossfit is such an intense discipline that, if you approach it seriously, you may notice the first results after just a month of regular training. Of course, do not expect a huge increase in muscle mass straight away, or that after a few weeks you will lose excess fat that you have not managed to deal with for many years. One thing is certain – with every week, your capabilities will grow. You will notice improvements in endurance, strength and technique.

You can measure your progress in several ways, for example by:

The number of repetitions of selected exercises.

The amount of weight you are able to lift.

The pace at which you complete individual training sessions.

Results in competitions you take part in.

Crossfit and nutrition - what should you remember?

Of course, to achieve your training goals, you need to take care not only of regularity and the right intensity of the exercises themselves, but also proper recovery and, above all, nutrition. Your diet should be rich in carbohydrates (to provide energy for exercise), protein (to support the maintenance and building of muscle mass), healthy fats and plenty of vitamins. The exact proportion of each of these elements should be tailored to you, your preferences, your goals and the nature of your training.

What accessories are useful during and after crossfit training?

The wide variety of crossfit exercises (combined with frequent changes in hand position and grip) can result in calluses, blisters and even torn skin on the hands. Such discomfort can be particularly troublesome for women, so in their case it is worth considering gloves or special grips for training.

Supportive wrist wraps work well to protect the wrists, which may be exposed to heavy strain. In addition, for both women and men, it is worth taking care of proper hydration, nourishment and recovery of tired hands. Well-chosen creams are ideal for this.

Crossfit competitions in Poland and around the world

Naturally, the best-known competition in the world is the annual Crossfit Games. The competition season consists of 4 stages: qualifiers, quarter-finals, semi-finals and the final. Events take place in different cities around the world, and each of them may have a different format (different exercises to complete).

In Poland, competitions such as Reebok Crossfit, Impact Cross Games and Envio Beach City Games have been organised. Two other events that combine crossfit with other activities (so-called Fitness racing) have also debuted in our country: the international Hyrox and the Polish Stormeet.

What clothes work well for crossfit training and competitions?

Both during regular workouts and in competitions themselves, comfort and full freedom of movement matter most in crossfit.

A sports rashguard (short or long sleeve) is an excellent choice, as it fits your body perfectly and supports thermoregulation and efficient moisture wicking. When it comes to bottoms, you can go for fitted leggings (short or long) or looser training shorts. As for footwear, it is worth choosing shoes with a stable (possibly flat) sole and light cushioning, which works especially well for jumps and running.

If all of these aspects matter to you and at the same time you want your crossfit clothing to be unique and one of a kind - try X-CREATOR. It is an intuitive tool that lets you create your own 100 per cent personalised training apparel in just a few simple steps.