fitbody
focusing exclusively on one sport. “While it may not help you become an elite marathoner, this can be an effec- tive training regimen for those interest- ed in broad-based, functional fitness,” advises Bob LeFavi, Ph.D., a certified strength and conditioning specialist, senior coach for USA Weightlifting and professor of sports medicine at Armstrong Atlantic State University, in Savannah, Georgia. The program requires disciplined
workouts three to five days a week in an intense circuit format with little rest. This allows the practitioner to finish in five to 30 minutes, depending upon his or her current fitness level and the day’s plan.
CROSSFIT WORKOUTS
Expect Whole-Body Functional Fitness
by Michael R. Esco
CrossFit, a strength and conditioning program used by the military over the past decade, is growing in popularity with recreational athletes.
W
hile most traditional exercise plans target a specific area of fitness—like jogging for cardiovascular health or weightlifting for strength—CrossFit focuses on all of them by combining many types of exercise. A typical mixture might include weightlifting, gymnastics, aerobics and explosive plyomet- rics, energetic and fast-acting movements that improve strength and speed. The goal is to enable the body to respond to many different and sometimes competing stimuli. “CrossFit training prepares the body not only for the unknown, but for the unknowable, as well,” explains Greg Glassman, founder of CrossFit. Due to its nonspecific nature, this approach may not be best for an athlete
24 NA Twin Cities Edition
natwincities.com
Nuts and Bolts A free Workout of the Day (WOD) is posted daily on
CrossFit.com. WODs generally involve exercises using com- binations of Olympic weights, dumb- bells, kettlebells, medicine balls, gym- nastic rings, climbing ropes, jump ropes and rowing machines. Bodyweight-only exercises such as push-ups, sit-ups and pull-ups are commonly included. Most WODs are named for women or fallen military heroes. Here are a few examples. Cindy – as many rounds as possi-
ble of five pull-ups, 10 push-ups and 15 bodyweight squats within 20 minutes Angie – 100 pull-ups, 100 push- ups, 100 sit-ups and 100 bodyweight- only squats with in-between breaks Murph – a one-mile run, followed
by 100 pull-ups, 200 push-ups, 300 bodyweight squats and another one- mile run; advanced athletes do it all wearing a 20-pound vest The objective is to beat one’s own
overall best time with each workout. “CrossFit training is unique in that
it rarely schedules rest periods, unless specified as part of the WOD,” says Bri- an Kliszczewicz, a CrossFit researcher and Ph.D. student of exercise physiol- ogy at Auburn University, in Alabama. “Your fitness level will determine the length, intensity and duration of each WOD.” Kliszczewicz’ recent research found that CrossFit subjects expended more than 250 calories on average dur- ing 20 minutes of the Cindy workout. Any WOD can be done at home with the proper equipment, a base level
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32