Have you heard about those athletes who train relentlessly in what are called "boxes"? If you were to visit them, you'd see them jumping, climbing, lifting, running… chasing a peak physical condition and a steely mindset, not to mention the thrill of pushing their limits. Welcome to the intense world of CrossFit. They have their own specific vocabulary, and their numbers are growing every year—beginners and experienced athletes of all ages, men and women—embracing this sport!
What is CrossFit and why is it so trendy?
What is CrossFit?
«"The whole body put to the test"»
An abbreviation of Cross Fitness meaning cross-training, Cross-Fit certainly did not invent circuit training but it certainly gave it a new lease of life.
It is a mixture of functional movements from several activities: weightlifting inducing the control of an external load, endurance (running, jump rope, rowing machine) and finally gymnastics (pull-ups, rings, suspensions, jumps etc…).
This training aims to prepare its practitioners for any physical exertion encountered in daily life and sport in general through the variety of workouts, the use of multi-joint movements and high intensity.
The method came with its own specific vocabulary and abbreviations, such as, for example:
Box : the Cross-Fit gym, your (future) home.
Girls The names of WOD.
AMRAPÂ To be repeated as many times as possible
For time : as quickly as possible without stopping; the elapsed time is what counts as the result
What exactly is a WOD, and how is a session structured?
The WOD, WOD stands for "Workout of the Day." It refers to the sequence of exercises to be performed during the session, at high intensity. It's usually different each time; it's a bit of a surprise and a chance to really let loose. However, nothing prevents you from creating your own WOD, and it can even become fun when you incorporate randomness into the choice of exercises, the number of repetitions, etc.
Here are some examples of WODs to give you an idea of the variety of WODs that already exist:
Cindy 5 Pull-ups – 10 Push-ups – 15 Squats, AMRAP (As many rounds as possible) in 20 minutes
Chelsea Every minute, for 30 minutes: 5 pull-ups – 10 push-ups – 15 squats
Barbara 5 rounds for time: 20 pull-ups – 30 push-ups – 40 sit-ups – 50 squats (3-minute break between each round)
The session is usually one hour long in an affiliated room and is structured as follows:
10 minutes of warm-up, the dynamic warm-up, where we perform movements without intensity that will properly warm up the joints used during the WOD, in order to avoid injuries.
20 minutes of technical work where you can review certain movements to improve technically.
10 to 20 minutes from WOD, the real training session of the day with a goal and high intensity.
10 minutes of self-massage or stretching, a return to calm where you stretch the muscles that have been used and an opportunity to improve your flexibility.
CrossFit, for ages 7 to 77?
CrossFit is suitable for everyone, regardless of age or gender, provided they don't have any health conditions that would contraindicate its practice. Of course, a good level of fitness is an advantage to begin with, because although the method adapts to many fitness levels, it's important to remember that it involves high-intensity exercise. It's often possible to adapt the exercises to your own level by replacing them with a simpler variation that targets the same muscles, with the primary goal of training safely and progressing.
If your body is still craving more, there are Opens that serve as regional pre-selection events and the official international "CrossFit Games" championships, four days of intense competition during which athletes must complete 12 unfamiliar events in the best possible time. This is therefore reminiscent of... the 12 Labors of Hercules Similarly, we return to one of the particularities of CrossFit, which is to prepare for all physical challenges, without any particular specialization.
«"No one will ever be able to leave their couch and, a year later, participate in the CrossFit Games."» Jason Khalipa.
Despite the CrossFit Games require a certain level, Jason Khalipa, Winner of the Championships in 2008, nevertheless specifies that for example in the field of American Football, some have had experience in high intensity training for years and that in 1 or 2 years they can obtain good results.
History of CrossFit
«"From darkness to light"»
Born in a garage in 1974 in the USA, the brainchild of Greg and Lauren Glassman was notably used to train the Santa Cruz Police Department, where the 1stera hall in 1995.
CrossFit began in 1995 with a single gym. Today, it boasts nearly 11,560 members, compared to just 18 in 2005 and around 1,700 in 2010. While the internet and a website launched in 2001 initially helped to popularize the method, it's only recently that we've witnessed the rise of what has become a sport, with the CrossFit Games. These championships were first held in the summer of 2007 and have been held annually ever since. Initially offering a modest prize of €500, the prize money now reaches €275,000 for the male and female winners. This is undoubtedly linked to the fact that the championships were renamed the Reebok CrossFit Games in 2011 thanks to a partnership with the renowned sportswear brand. Indeed, before this, there were no major sponsors, no real monetary gains, and not nearly as many participants as there are now. Beyond the financial benefits of sponsorships, this increased visibility allows for attracting a maximum number of people and thus offering championships of an ever-higher standard.
Advantages of CrossFit
«"Strengths that have contributed to its success"»
Camille Leblanc-Bazinet, winner in 2013, declares that she has a« a feeling of power, of being in control of one's life, of not being afraid, of being able to face life's uncertainties »
This sport aims to turn us into everyday athletes, developing numerous physical qualities through functional movements applicable to daily life, while also strengthening our mental fortitude and self-confidence. Your main competitor is yourself, as you will constantly be challenged to push your limits and surpass your own limits.
The variety of exercises keeps away the feeling of weariness and routine that can sometimes be experienced in bodybuilding or fitness, and CrossFit can absolutely be complemented with another sport, respecting rest periods if necessary.
Also, the dynamism of Crossfit, through movement and the rapid sequence of exercises, is very appealing.
For this, the CrossFit community is a great support in addition to being very active.
«"It's an individual sport, but not really, actually..."» Rich Froning Jr, Winner 2011, 2012, 2013 and 2014 at the Crossfit Games.
For many, this is a real strength of this sport, which is generally true in all sports, but I think the enthusiasm and the feeling of novelty around this sport plays an important role in the generous and altruistic behaviors between followers.
Indeed, in the box there's always someone there to encourage you when you need it, or someone better than you in a particular area, stronger or more talented in gymnastics, for example, so everyone can learn from each other. This fosters progress and ensures there's always something new to learn, especially since there's so much to experience in CrossFit. Finally, coaches play a crucial role in the progress of athletes, through their guidance and expertise, validated by certification levels.
Conclusion
«"Everyone should do it."» Rich Froning Jr & Jason Khalipa.
CrossFit can be an alternative, a complement, or even a great introduction to sports because it's a sport that can be approached with different goals, whether it's getting in shape, changing your physique, or even competing. It's a very dynamic and comprehensive method that nevertheless requires precautions regarding the safety of movements and postures, not forgetting stretching and warm-ups. You shouldn't necessarily give in to the temptation of performing poorly executed movements to squeeze out a few extra repetitions; it would be a shame to head straight for an injury when the CrossFit Games are waiting for you!
Finally, CrossFit offers a social connection and a group spirit that is not necessarily unique in its kind, but very valuable and almost disconcerting when you are not really used to it and usually train alone at home, for example.
Now it's your turn to play, or should I say sweat, try the experience yourself!
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