Yes -CrossFit is universally scaleable, meaning absolutely anyone can do it. Elite athletes can take part in the same session as complete beginners and all we do is scale the load (weight) and the intensity without the need to change programmes. This means the beginner will not be lifting as much weight or moving as fast as the elite athlete but the beginner will still be working at an intensity level with a load that is enough to reach the beginners desired training level (relative intensity).
2. What's a WOD?
A WOD is the workout of the day. It is the workout that you will take part in, remember the WOD can be scaled to meet your level. When the WOD is completed as it is wrote i.e set weight and movements it is called rx'd which means you performed the WOD as prescribed. If the coach scales either the weight or modified the movement it will be written as you performed it.
3. What are functional movements?
These are the movements that give us the ability to move large loads over a long distance quickly. When programming for CrossFit these movements are split into three groups.
1- weightlifting, these movements include anything with an added weight or resistance such as a barbell or medicine ball.
2- Gymnastics, these movements include bodyweight exercises, pull up bars, gymnastic rings and rope climbs.
3- Metabolic conditioning, these movements include running, rowing, biking, skipping and swimming.
4. Should I have rest days?
YES...Rest days are really important as rest aids growth and recovery. CrossFit River Mersey's advice is to follow a programme of three days training followed by a rest day. This approach is scientifically proven to produce the best possible power output and allow you to keep training at an intensity required to produce a neurological adaptation, meaning you getting fitter and stronger :). This doesn't have to be strictly followed as life sometimes doesn't allow for this, but ensure you fit rest days in, they are just as important as your training days.
5. What should I eat and how should I train?
World class fitness in 100 words.
Eat meat and vegtables, nuts and seeds, some fruit, a little starch but no sugar. Keep intake to levels that will support exercise but not body fat.
Practise and train major lifts: Deadlift, clean, squat, presses, snatch, clean and jerk. Similarly master the basics of gymnastics: pull ups, dips, rope-climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc.
Hard and fast :-)
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports.
(courtesy of CrossFit Inc.)
6. What are the 10 general physical skills that CrossFit mention?
10 general physical skills.
1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilise energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - The ability to maximise the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimise the time cycle of a repeated movement.
7. Co-ordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimise transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the body's centre of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
(courtesy of CrossFit Inc)