Читать книгу New Anatomy for Strength & Fitness Training - Mark Vella - Страница 31

CrossFit is a system whose goal is to build strength and conditioning through constantly varied and challenging workouts. It is based on 3 principle tenets: exercise that is constantly varied, that is done at high intensity, and that uses functional movements.

CrossFit works almost exclusively with compound movements. Its exercises include Olympic lifting, powerlifting, gymnastics, strongman, girevoy (kettlebell sport) bodyweight training, plyometrics, indoor rowing, HIIT, running, and swimming. These exercises are combined into short, random, intense workouts that change daily, called Workouts of the Day, or WODs for short. WODs are usually done as fast as possible (called AFAP), or by completing as many reps as possible within a set time (called AMRAP). WODs are short and intense, usually between 8 and 30 minutes. Group classes are usually longer, up to 45 or 60 minutes.

CrossFit’s philosophy is that everyone does the same WOD, whether they be a man, woman, old, young, well-conditioned, or not. Only the intensity (speed, rest periods) or load (weight, repetitions) is scaled.

It’s hard to miss CrossFit’s sometimes controversial and outspoken reputation for going against traditional exercise standards. CrossFit has been criticized on movement technique, high levels of intensity, and allowing under-qualified individuals to become CrossFit Trainers. To its credit, CrossFit has a loyal, passionate community, and arguably provides more coaching and support than in many gyms. It can be a humbling and encouraging environment that can build mental and physical hardiness. The competitive aspect can be motivating.

However, though CrossFit is open to everyone, it’s not for everyone. The CrossFit method is intense. Overtraining is a common criticism of CrossFit. Another critique is its focus on speed at the expense of form: when doing AFAP or AMRAP, it’s easy to let good form slip. Lack of a good coach spotting your form could exacerbate the problem. Beginners and those who are unfit, older, or who have physical limitations are at higher risk. CrossFit does emphasize teaching the basic movements until they are mastered before allowing participants to do the advanced lifts. A good instructor who has a solid foundation in conditioning and exercise is crucial to help you scale properly and to prevent you from overtraining.