You don’t need to have been in the CrossFit gym for long for you to hear common phrases such as core strength or core. While most athletes appreciate the idea that having a strong core is desirable, few of them really dig up to find out what it means to have a stronger core and how it is helpful for them. Core strength is not like a rippling 6-pack. You may have well-defined and shredded abdominal muscles, but this is not a guarantee that you have a strong core. By definition, your core is everything your body is made of except the limbs. However, to be specific for athletes, the core consists of sections of your trunk that help in stabilizing you and resisting forces of gravity while at the same time allowing you to operate those limbs in whichever direction you may, at the speed you desire. It’s All in the Planes For you to change how the core operates as you stabilize in the various directions the body goes, you have to manipulate the muscles in the core. For instance, if you want to have a slight forward lean as you run or efficiently move either up or downhill, you require some control over your sagittal plane movement. Does not matter whether you are in CrossFit gym or in planes, you can still focus on your core strength by workouts. On the other hand, for you to keep balance while on rocky terrain or handle the effects of uneven leg lengths or generally forces moving you right and left, you require strong muscles which allow you to control the frontal or coronal plane movements. If you are a runner, you may want to limit your trunk rotation as much as you can. For you to do this, you need to enhance the strength of the muscles that give you control in the transverse plane. For all the alignment and directions needs, you have to pay attention to what is conventionally known as core muscles. Athletes ought to pay attention to their hip flexors, glutes, back, dip abdominals like the psoas, as well as the pelvic flow when doing their workouts of the day. If you manage to stay aligned, you stand the best chance to run effectively as you optimize your anatomy. Weak and Inflexible Core Whenever the core is inflexible or weak, some of the gravitational stress will be pushed over to the ends of the limbs attached to the core muscles. Your aching shoulders, sore calf, achilles, or tender plantar are some of the manifestations of inflexible or weak trunk muscles. It doesn’t matter whether you are struggling with an injury at the moment and you want to get out of it the soonest you can, or you want to improve performance and get more efficient, core strength should always be top on your priority list. Addressing Your Core Strength There are lots of ways you can build your core strength. Amongst them gym classes and do it yourself home videos. That said, the common elements which should define your approach should all focus on the variety of muscles ranging from the upper legs to the chest. There should also be a commitment on your end as far as consistency is concerned. The earlier you start, the better. There are some CrossFit training routines that can help you build a stronger core as long as you are committed to hard work. So, get ready to work on your core strength at CrossFit Gym.

L-Sit is a deceptively difficult CrossFit workout which you should think about adding to your staple if you want to blast your abs and triceps. When you look at a male Olympic gymnast, one of the things not hard to notice is the insane triceps and rippling abs. To any average person, this is an impressive development which can only be achieved through weightlifting. However, gymnasts know that you can achieve the same look without the need to pile up weights. By using your bodyweight as resistance, you can work out and replicate quite a number of the signature moves of gymnasts. L-sit is one of those moves that target your abs and triceps with precision. The benefits of this exercise go beyond the visual into giving you a solid body, chiseled abs, filled out sleeves, and impressive shoulder health. If you are into deadlifts which you must be as a CrossFit athlete, L-sits will help your performance in this CrossFit workout as well. Doing the L-Sit To perform this CrossFit workout, get yourself a pair of parallettes which are nothing, but a tiny version of parallel bars. If you work out in a well-equipped CrossFit gym, you may be lucky to find some in there. If for some reason you don’t find parallettes in your gym, get hold of dip bars or push-up bars and do your L-sits there. The bottom line is to get two secure and sturdy platforms measuring the same in height and which will lift your butt gradually off the ground. Position yourself in between the parallettes and set your shoulder width apart. Using a neutral, but firm grip, slowly push your body upwards from the ground as you lock your elbows in the same style you do when you are at the top of a dip exercise. So when you lock your knees and tightly hold your legs together, then make sure you keep your shoulders down to form a 90-degree right angle with your torso. Allow your legs to stretch and remain parallel to the ground. L-Sit Variations Just like other workouts, the L-sit has lots of other intermediary variations. The following are few of the popular ones. Tuck L-sit – Regarding positioning, the tuck L-sit resembles a chair L-sit with the only exception being that you tuck your knees close enough to your chest instead of keeping your thighs parallel to the ground. This works out the core, triceps, and your rear deltoids. One Leg Straight L-sit – This is a cross between a regular L-sit and a tuck L-sit. One of your legs is extended straight out and the other tucked in. Ensure you alternate your legs during the training. If you can, do a bicycle variation so that your legs alternate during the entire set. V-sit – The difference this brings to the L-sit is that your legs are raised much higher than the parallel position. It is an excellent muscle building exercise and will most definitely turn heads in the gym. The last variation to add to your CrossFit training schedule is the L-sit on rings. However, it is recommended that you try it out after gaining proficiency with the normal L-sit exercise. What makes this L-sit variation brutally challenging is the instability of the rings.

Indoor rowing has grown in popularity thanks to the huge contribution CrossFit has made by integrating it into its workouts. Initially, rowing was found mostly in boutique studios, but this is quickly changing following the adoption of the same by large CrossFit gym chains that are putting up rowing machines on their premises. The beauty with rowing workouts is that they address every area of your body starting from the lungs all the way to your lower body including the back, core, and arms. On top of this, the CrossFit workout burns fat while at the same time giving you extraordinary endurance and cardiovascular fitness. When you compare rowing exercises to other cardio sports such as cross-country skiing and swimming, you will find out that rowing builds more power and strength. A majority of boutique rowing gyms are advancing their rowing workouts to include rowing intervals together with strength training. This burns fatter and allows you to hit more muscles than just rowing. The following are some of the indoor rowing workouts to try out. From the Ground Up Workout In this CrossFit exercise, you take 5 minutes for warmup and after that row for 100 meters before doing ten reps of bodyweight squat. Without breaking the order, row for another 200 meters before doing another ten reps of bodyweight squat. The fifth move comprises 20 reps of alternating reverse lunge followed by the sixth move which is 10 reps of kneeling biceps curl to overhead press. This constitutes round one. This entire CrossFit workout should be at least 3 rounds with rests in between. Pump and Row Pyramid Again, you should start with 5 minutes of warmup and after that row for 100 meters with speed fast enough depending on your capacity. When done with the rowing, do 5 reps of bodyweight squats followed by 5 reps of push-ups before finishing round 1 with 5 reps of a feet-elevated mountain climber. After the first round, endeavor to do 4 more rounds with round 2 comprising rowing 200 meters and 10 reps of each of the above moves. Round 3 has rowing 300 meters and 15 reps of the other moves while round 4 consists of rowing 200 meters and ten reps of each move. The last round is some slowdown with rowing only 400 meters and five reps of each move. To finish it up, do a 60-second plank. 20-Minute Metabolic Burner After the 5 minutes of warmup, row for 500 meters as fast as you can and then do 25 reps of dumbbell thruster. This will complete round 1 leaving you with other three rounds to complete. Rest whenever necessary in between the rounds and always target to complete this CrossFit workout in under 20 minutes. Burpee Blast Challenge This workout makes use of a rower’s monitor which keeps count of the calories. Start by rowing hard for about 2 minutes and take note of your calorie score because that is the same number you will be targeting to hit in the subsequent rows. Do ten burpees and row until you attain the same calorie score as that achieved during the 2-minute row. Then, descend to 9 burpees and row again with the same calorie goal before going to 8 burpees and move on down the ladder until you get to 1 burpee. Aim to finish this Crossfit workout within 30 minutes, but take rests in between whenever needed.

If you have not already realized, you may do so in due course that any part of your body irrespective of its location can come under severe strain while working out in the CrossFit gym. This usually happens when your form is bad and your flexibility poor. The elbows are among these vulnerable parts. Elbow tendonitis is one of the commonest ailments affecting a good number of CrossFitters. In other sports and fitness literature, you may find elbow tendonitis referred to as tennis elbow. Some in the fitness industry consider this term rather ironic because fewer than 5% of elbow tendonitis sufferers play tennis. Understanding Elbow Tendonitis Tendonitis is the inflammation of the tendons as they connect to the related bone. Tendons are nothing but elastic rope-like structures that connect the bone to muscle. They also absorb a huge amount of stress. Inflammation, on the other hand, is a normal process our bodies go through resulting in pain, redness, swelling, and the warmth. Cases of acute inflammation can immobilize you in one way or the other. Whatever the case, inflammation response is often fast, direct, and not extended. The unfortunate thing with tendons is that they have poor blood flow and this often delays healing and causes the inflammation response to become systematic or chronic. Causes of Elbow Tendonitis This problem is categorized as a repetitive strain injury caused by wrist overuse despite there being pain experienced in the elbow. Since the muscles controlling the wrist flexion and extension line along the forearm and connect at the elbow joint, any instances of repeated strain on the wrist can easily lead to elbow tendonitis. People new to particular sports such as CrossFit tend to suffer this injury because of their eagerness and gusto in attacking the CrossFit workouts. Unfortunate enough, the body system including the tendons and joints is not prepared to accommodate new and sudden movements, and this irritates the supporting tendons. Also, previous injuries may lead to tendonitis, and often joints that have suffered injuries in the past are more vulnerable to this condition. Reducing Chances of Elbow Tendonitis and How to Treat It The general stand in the CrossFit gym or industry is that elbow tendonitis can be avoided or addressed within the first few days. However, if symptoms do persist for more than 4 weeks, then the intervention of physical therapists is advised. Among the things to do include: Checking Your Technique –If the elbow tendonitis is caused by a certain activity in the gym, you should improve your ergonomic setup or technique. Consulting your coach at Crossfit gym can help on this. Stretching –Performing a gentle stretch of the forearm musculature can help pull along the muscles and minimize elbow pain. Stretches such as wrist flexor stretch, wrist extensor stretch, and voodoo floss can go a long way into helping you in this. Cleaning Up Your Diet –Your CrossFit diet plays a key role in managing inflation. Try as much as you can in order to keep track of the essential nutrients while avoiding inflammatory foods such as grains, sugars, transfats, and omega 6 fatty acids. Adding to the above, it is advisable not to play through the pain. If something doesn’t feel right such as your muscles and joints aching, don’t force yourself to complete a workout. Have adequate rest and opt for other exercises that don’t aggravate the situation.

Body strength training is one of the workouts that has been getting exposure of late. Think of moves such as the human flag which initially was only done in circus arts, is now in TV commercials. CrossFit gym goers have become excited by the simplicity and beauty of using bodyweight to create new exercises which are challenging in their own measures. Bodybuilders and the folks from calisthenics have lots in common than they may realize. The following moves will give you the best of both bodybuilding and callisthenic worlds to help you achieve your athletic and aesthetic goals. The Full Back Bridge This is a timeless, functional movement which also makes up for an impressive visual. For those who have tried it, they can tell you that this movement is instrumental in improving your flexibility as well as total body strength. If you have never attempted bridging, the first try can be quite humbling because even the strongest athletes in the gym struggle to hold a full back bridge. Just like another CrossFit workout, the back bridge comes with its own set of variations. The advice is to keep on progressing into dynamic versions that will challenge not just your strength, but also flexibility. It doesn’t really matter how you do back bridges; they always work wonders for your posterior chin especially the spinal erectors, glutes, and hamstrings. The L-Sit Being a classic isometric exercise, the L-sit works out the entire body. It emphasizes the abdominal muscles as well. The basic L-sit CrossFit workout is done on a pair of parallel or just any other elevated sturdy surface. To do this workout, you hold yourself upright in the same position as if you are at the top of a parallel bar dip and then raise your legs and allow them to stretch straight right in front of you to parallel the ground. Your body should wind up looking like letter “L.” The tangible benefits of L-sits include building shoulder strength and core strength. Elbow Lever Performing this CrossFit workout requires flexibility, mental focus, and above all grace. It is one of the few exercises which help in developing balance and strength throughout the body. As you practice this move, you will learn how to build serious core strength as well as total body tension. To do an elbow lever, leverage your hip bones up against the elbows as you balance on your hands and your body completely outstretched. Your palms should be on the floor, and your fingers are pointing towards your legs. Bend your elbows in such a manner as to rest your hips on them. Gradually shift your weight forward and move it away from your feet up until you float up off the floor. Once you get this move right, you can start raising the stakes by doing the single arm version of it. The Archer Pull-up This is a great way you can use your bodyweight to add some degree of resistance to your traditional pull-up CrossFit exercise. Start as if you are doing a normal pull-up, but gradually bend either your left or right arm as you slowly pull your chin over the bar. Your torso will shift towards one side while your arm stays straight on the opposite. Your legs should be slightly to the side so that you achieve a counterbalance. To get the most out of this move, do it on alternating sides.

Cross Training is one of the high-intensity training methods that push adult minds and bodies to their very limits. Because of this picture, most parents are apprehensive when considering kids Cross Training. The question most people ask is, does Cross Training benefit kids in the same way it does to the adults and is it safe? Cross Training  Kids was launched way back in 2004 and bring together fitness and fun. The program focuses on mastery of good movement so that growing up into teens and adults; the kids will not struggle to get basic movements right. Children aged 3 to 18 can be taught in group classes, but the age limits may vary depending on the Cross Training location. The following are some of the questions people have concerning Cross Training for kids. How Different are Cross Training Kids from the Regular Cross Training? Cross Training Kids is not a scaled-down version of the adult-form of Cross Training . On the contrary, this program is specially designed, taking into consideration children peculiar circumstances so that it can give them a combination of fun and exercise. The program brings in elements of weightlifting, bodyweight calisthenics and gymnastics. The goal is to develop the capacity of children in general fitness as well as focus on elements which enhance vestibular system development and bone density. Is the Program Safe for Kids? Yes, the Cross Training Kids program is absolutely safe for children. There is a whole lot of scientific literature which supports the safety of the strength and conditioning Cross Training workouts included in the program as well as the benefits these have for the growing children. Far from it, Cross Trainings for kids does not include max lifts or pushing of the kids to exhaustion. If anything, the first area of concern is safety and the proper form. Rarely do kids lift weights because the good movement is the key focus at this tender age. There is a strong relationship that exists between increased cognitive functions and physical activities. When your kids do Cross Training, their capacity to process information will improve as well as their attention span. What Sort of Cross Training Training Do Kids Have? Highly trained and experienced coaches in Cross Training Workouts, firstly make kids go through the basic movements by. Typically, an exercise class will last about 50 minutes and starts with a warmup game which is also fun to play. Some of these games include Human Hungry, Relay Races, Cross Training Kids Dodgeball, and Hungry Hippos. After that, the coach takes them through the skill of the day before introducing another game that practices that skill. There is also a workout of the day where the kids complete a partner game, obstacle course, or a skill game. Lastly, the class ends with another game that revisits previous skills and reinforces what has been learned for that particular day. If Kids Are Not Athletic, Can They Still Participate? Contrary to what some people may believe, Cross Training Kids in Cross Training Workouts is just that, for every child. It is inclusive and infinitely scalable. Every child can benefit from this program, and more so they will learn the role of physical activity in their healthy lifestyle. This foundation is important as kids grow because they will never forget it in their lives. Just ensure your children have comfortable clothes that they can flip, roll, hang, squat, and jump in. Flat soled shoes, athletic pants, and tee-shirts are recommended as part of the Cross Training gear.

There are many reasons why CrossFit athletes seem to be obsessed with protein. First and foremost, this macronutrient helps in building and repair of muscles. Additionally, it helps in revving fat burning metabolism and slows down the release of carbohydrates into the bloodstream. This, in turn, prevents the sudden spikes in blood sugar levels which are responsible for sagging energy levels and increased fat storage. It is recommended that physique minded individuals should go for at least 1 gram of protein for each pound of their body weight to build and maintain muscle. In order to get to this point which may seem lofty at first, you should ensure your grocery cart is full of varieties of high protein foods. To start you off, consider the following foods when planning your CrossFit diet. High Protein Dairy and Eggs In this category of proteins, there are foods such as Greek yogurt, cottage cheese, swiss cheese, eggs, milk, and whey protein. Greek yogurt contains twice as much protein as most of the other regular versions. It is also rich in gut-friendly probiotic bacteria as well as bone-building calcium. Cottage cheese, on the other hand, is full of casein protein which is a slow digesting protein which supplies your muscles with vital amino acids. Swiss cheese is a muscle-friendly CrossFit diet and forms a great addition to your burgers and sandwiches. The protein to fat ratio in most Swiss cheese varieties is about 8:1. You can’t possibly miss out on whey protein which should be taken in at least 24 grams per scoop. It is one of the fastest-digesting and cleanest proteins in the market. For any muscle building or fat loss CrossFit nutrition, whey protein is a perfect addition. High Protein Meat Here, options such as ground beef, steak, pork chops, chicken breast, and turkey breast are recommended to get added in a Crossfit diet. Steak provides at least 1 gram of protein per 7 calories. If you go for rib eye, you will get 1 gram of protein for 11 calories. Round steak is one of the most economical cuts. Ground beef provides you with the right amount of fat to make your meatloaf and burgers taste great. Beyond the protein they have, red meat is also an excellent source of creatine. Pork chops preferably the boneless variety has amazing muscle-sculpting protein and its far much easier to prepare. To make the chops tenderer, soak them in brine. High Protein Seafood Halibut, yellowfin tuna, octopus, and sockeye salmon are among the kinds of seafood you should incorporate into your CrossFit workout routine. Apart from the premium quality protein that yellowfin tuna delivers to your body, it is also packed with B Vitamins which have excellent antioxidant qualities. If you want to build muscle like a champ, you need to have halibut on your dinner plate. It is a white flesh species which gives you only 2 grams of fat per 3 oz serving. The Pacific halibut is considered much more sustainable than the Atlantic option. In addition to the above categories, you can also add some high protein canned foods such as corned beef, light tuna, sardines, navy beans, and dried lentils.

Goblet squat is a technique that has been adopted by a large number of CrossFit athletes, and it majorly involves performing squat without using a long list of cues. There are lots of benefits that are attached to this CrossFit exercise some of them including strengthening the core and toning the legs, thighs, and calves. Usually, the goblet squat is performed using kettlebell or dumbbell. If you are contemplating on incorporating this CrossFit workout into your training, the following benefits will help you quickly make up your mind. Burns Calories The goblet squat is a multiple muscle workout, and as such, it engages several muscles of your body. This simultaneously helps in making it an ideal routine and quickly burns calories which go a long way in helping you lose weight. Strengthens Your Core Ask any athlete, and he will tell you that the core muscles play a crucial role in many movements. Strengthening them helps in maintaining a good posture, and that is what goblet squats do. Compared to ab crunches, the goblet squat is much more efficient because it is a multi-utility workout. It can help you get ripped and have lean abs within a short time. Works Out Your Lower Body This exercise helps in strengthening the quads, hips, lats, calves, flexors, hamstrings, as well as the gluteal muscles. Also, it plays a key role in toning your legs and your thighs. Therefore, the goblet squat is one of the best CrossFit workouts for getting a strong body and exercising the lower part of your body. Minimizes Risks of Injuries Weak ligaments, stabilizing muscles, and connective tissues are some of the major causes of injuries. This is why the goblet squat is valued as one of the avenues to minimize the risk of injury because it strengthens your body structures and gives you a sturdy foundation that is not prone to injuries. Boosts Your Jumps Have you attempted exploding off the ground, but you realize that your vertical leap is not as high as you would have wanted it to be? The reason could be your hip strength. With goblet squats, your ability to gain power is enhanced as well as your capacity to absorb it. This enables you to jump much higher without the risk of injuries. Enhances Flexibility and Mobility When you perform this type of squat in full motion, it helps you to add muscles to the lower portion of your body. However, much more importantly, it improves the overall flexibility and mobility as well as the motion of your knees, hips, lower back, and ankles. Making this improvement in your CrossFit workout would merely reduce the chances of injury with an improvement in your performance. Builds Muscles There are lots of exercises which stimulate your total body system. The only problem is that most of them involve piling up the volume on top of dysfunction. Goblet squat introduces a rather convenient way to build muscles by allowing you to work out with heavy equipment such as a kettlebell or a dumbbell. To add to the above, making this workout one of your CrossFit gym staples, will help improve your spine position as well as minimize the space you take to workout. You do not need as much equipment when doing goblet squat.