What is CrossFit? CrossFit Workouts & Training Explained

CrossFit is a specific type of workout routine that has taken the fitness world by storm. Its popularity has risen in the two decades since the regimen was introduced, with no signs of slowing down.

If you’ve wondered if CrossFit is better than going to the gym, or if it’s something you should try, keep reading.

Today’s article is all about CrossFit:

• What it is
• How it works
• The type of exercises you can expect
• What the CrossFit Games are
• Why it’s not for everyone
• How you can join if interested

We’ll also answer some of the most common questions asked about CrossFit.

What is CrossFit Training?

CrossFit is a registered trademarked name, meaning a style of high-intensity, functional fitness. The business was founded in 2000 in Santa Cruz, CA by husband and wife team Greg Glassman and Lauren Jenai.

What started out as a single gym has since exploded to over 15,000 locations and affiliates worldwide. Gym owners and entrepreneurs pay a fee to license the CrossFit name. 

Once they do, they’re free to name their “box” whatever they choose and place it where they want. A box is the Crossfit definition of a gym – a no-frills, barebones style of gym with equipment and no fluff.

When it comes to training, each box’s owner/trainer creates a WOD, or “workout of the day.” Each member can complete the WOD or other specific exercises based on their skill level and/or abilities. There is also a WOD posted on the main website.

CrossFit isn’t a strict exercise routine and varies by the day. Instead, it’s a combination of compound exercises done at a high-intensity taken from:

• Powerlifting 
• Olympic weightlifting
• Strongman
• Calisthenics
• Plyometrics
• High-intensity interval training

The result is an intense workout created to build strength and condition the user over time. Each workout is different, and the exercises used for CrossFit are vast.

They base the moves on the movements our bodies do daily:

• Pushing
• Pulling
• Squatting 
• Jumping 
• Twisting 

For those who struggle with boredom in the gym, CrossFit could be a good fit. CrossFit is community-focused, encouraging participants to band together to help each other finish their WOD or workouts.

What is a CrossFit Workout?

CrossFit workouts vary by location and trainer. However, you can view daily workouts listed on the CrossFit website. If you have the right equipment at home, you can do any of the CrossFit workouts without being a member.

Depending on the type of workout you do, you could need:

• Bench and barbell
• Dumbbells
• Kettlebells
• Medicine ball
• Jump rope
• Rings
• Plyo boxes
• Stationary bike/elliptical
• Rowing machine

Here are a few examples of a CrossFit workout:

• Complete a half-marathon for time on the rowing machine
• Do a drop set starting with 10 reps of the bench press, squat and deadlift
• Complete three timed rounds of:
  • 500 meter run
  • 15 back squats
  • 50 push-ups
  • 25 pull-ups
  • 25 toes-to-bars

As you can see, each workout can vary in intensity, exercise and completion for time or reps. Some WODs are more intense than others and not all are for beginners as written, which is where modifying comes in.

The basic structure is three days on, one day off, to give your body time to rest and recover. For seasoned CrossFitter’s, the rest day is optional (not recommended) and you may see them there even on off days.

If you’ve ever witnessed a CrossFit session, you may have noticed not everyone is doing the same exercises. CrossFit advises that their workouts can be modified for age, fitness level and ability.

What is a CrossFit Class Like?

As an unconventional way to workout, you may wonder what you can expect from a CrossFit class. 

While the WOD varies by location (if not following the posted workout from CrossFit’s website), here is the general class format:

• Warm-up: 10 minutes
• Technique: 15 minutes
• Strength/skill building: 30 minutes
• WOD: 10 – 20 minutes
• Cool down: 15 minutes

Each box spends time helping individuals build strength at their own pace. Instruction is given, some more advanced members may view and critique. Modifications are given if needed during the technique time and then practiced during skill-building.

Everyone then takes part in the WOD based on their fitness level and abilities. If the workout calls for barbell squats at 125 pounds and you can only lift 55, then that’s what you do. 

Maybe you’re injured and can’t squat right now. In that case, you’d do a different but similar exercise during that time. If the number of reps is too much, you can lower them down to a more realistic number you can achieve.

Some say that CrossFit is like a cult, while others think it’s the best form of fitness out there. The amount of support and community feel you get from CrossFit is one reason many keep coming back. 

The CrossFit Games

The CrossFit Games is an annual event that takes place in Aromas, California. Over the years, they have hosted it in different locations, but the 2020 event is back at The Ranch. This is where CrossFit came to be, so it’s fitting to bring the event back to where it all began.

The CrossFit Games allows sports athletes to compete against each other in a series of strength and stamina events. Men and women compete in the same events and are given points based on their performance. 

Some of the events you can expect to see at the Games:

• 1RM Front Squat
• 1,000 meter row
• Handstand hold
• Nasty Nancy
• Awful Annie

The last two are specific WODs they expect each athlete to complete for time and/or reps. You can track each athlete’s performance on the website as it unfolds. 

Because of the COVID-19 pandemic, the 2020 Games are offering a hybrid solution. Athletes can participate via video submission, as long as they meet strict guidelines.

For many, the Games are not just a way to showcase their strength and talents as a fitness athlete. It’s also a way to meet more people in the community from across the world and share their love for CrossFit.

Though there are many who love this type of fitness regimen, it’s not ideal for everyone.

What is CrossFit and Why is it Bad?

CrossFit is all about high-intensity exercises, which, if not done correctly, could cause injury. People who love CrossFit can find themselves almost addicted, and overuse can be detrimental to their health.

One of the most common negative claims made against CrossFit is exertional rhabdomyolysis. This is the breakdown of muscle caused by extreme physical exertion. It sounds counter-intuitive, but it makes sense as muscles are built during recovery.

The body cannot repair the muscle damage done by a heavy or intense workout without rest. For many die-hard CrossFitters, rest is optional and not mandatory. While the endorphin rush is great, pushing your muscles beyond repair isn’t.

According to the above-linked study, men in their mid-30s are at the highest risk of rhabdomyolysis. Ex-athletes and people who just can’t say no to the box are at the highest risk of meeting “Uncle Rhabdo.” 

After news came out about this condition, CrossFit created a “Pukey the Clown” cartoon named Uncle Rhabdo. He’s depicted as a clown hooked up to a dialysis machine with his kidney and intestines on the floor. They use this cartoon to remind CrossFitters to avoid excessive training and what can happen if they don’t.

If you are considering joining a CrossFit box, be sure to take plenty of time to rest and recover in between workouts.

CrossFit Trainers

In gym atmospheres like the CrossFit box, you’re only as good as the trainer who teaches you. Poor form will certainly lead to injuries, and the best way to avoid this is to have a knowledgeable coach.

Not all trainers are equal, and the same can be said for boxes. Anyone who wants to become a CrossFit affiliate to open a box has to pass the first level of certification. There are four levels total and they consider only those who are level three or higher certified trainers.

If you’re new to working out in general, it may be best to find a box with a certified trainer you can work with. This is also a good recommendation for someone new to CrossFit, even if they have lifting experience.

Is CrossFit Better than a Gym?

It may be for some people. If you want a sense of community when you workout, CrossFit could be a better option than a gym. You also won’t have to figure out your workout each session, either.

However, joining a CrossFit box probably won’t make you look like a bodybuilder if that’s what you’re after. More like a weightlifter or powerlifter, with more strength and conditioning over muscle mass. 

If you prefer to work out and don’t care for group training, CrossFit might not be the right fit for you. Specializing in a certain area, like powerlifting, or training for a specific sport, might also not be a good fit. For these individuals, a standard gym atmosphere would be better.

Are you now thinking where can I find a CrossFit box near me? Check out the map on the CrossFit website to find a box near you.

Final Thoughts

CrossFit is a community-focused way to work out and build strength. All fitness levels are welcome, as part of each workout includes training and education on proper lifts. Those who are dedicated to their box will see results as they increase their rep maximum and personal records.

However, CrossFit is not for everyone. Extreme athletes, those who prefer to workout alone and anyone looking for massive muscle gains may want to look elsewhere. CrossFit is a taxing way to workout, and in extreme cases, can cause muscle wasting.

If you decide to join a CrossFit box, make sure you maximize your gains with the right supplement. Vintage Build™ was created specifically for muscle building. Loaded with BCAAs, creatine monohydrate, and L-glutamine, Vintage Build™ will give you strength during your workout and help with the recovery stage after.

Have you tried CrossFit? What do you love about it? If it’s not for you, what is your preferred workout method? We’d love to know what works for you in the comments below.