Ways to Perform Crossfit at Home

Doing Crossfit at home is an attractive idea, especially for someone who doesn’t have time to go to a gym or want to pay for a membership. You can go a long way with a basic program and some basic gym equipment at home. With a few bucks and imagination, you can turn your home into a Crossfit home gym.

In this article, we will talk about the typical Crossfit workout that you can perform at home. Before you start, remember that Crossfit works well with a diet consisting of nutritious and healthy food. So, throw away your junk food and let’s start changing your lifestyle.

How Does Crossfit Work?

Crossfit isn’t like the exercises you see in most gyms. In fact, it’s a combination of high-intensive exercises and endurance. The idea behind every exercise is to keep your heart pumping at a rate that can only be achieved by doing cardio. In fact, Crossfit is a mixture of cardio, fast movement, and weight lifting.

Crossfit for Beginners

2. Crossfit for Beginners

Because a discussion about a Crossfit exercise list would take too long, we will offer some advice instead. First, check the Crossfit forums that are made for those who want to know how to start Crossfit. Secondly, watch videos regarding the correct exercise positioning and how to perform every exercise.

What Is a Crossfit Workout?

A Crossfit workout is an exercise or a set of exercises that you can do daily. For example, squats can be used as a Crossfit workout. Running on the treadmill is another one. Pull ups, push ups and weightlifting are also Crossfit workouts. Box jumps are also part of the Crossfit list of activities.

Crossfit Workouts Program

4. Crossfit Workouts Program

Each day, you will have to focus on one or several groups of muscles with the Crossfit workout of the day or “WOD.” Monday, you can focus on your back muscles with back squat or deadlift. Tuesday, you can concentrate on shoulder muscles with shoulder press exercises. Wednesday, do barbell rows, dumbbell push press and box jumps.

From Thursday onwards, you can repeat the Crossfit back workout, and on Friday, you can do the shoulder exercises.

As you progress, you can add more exercises, increase the weight and shorten the time to complete each activity. Remember to have a day or two for rest, depending on your Crossfit workouts schedule.

If you are not sure where to start and what is the best program for you, the Internet can help you. If you are still not sure, then hire a trainer, one who knows what Crossfit is, and ask him to train you. Ask him everything you want to know, and you will have great results in no time.

Crossfit Meal Plan

You can find a meal plan on the Internet written by the founder of the program, Greg Glassman. With that meal plan, you will get all the nutrients you need to push your exercises even further and lose fat. Greg Glassman uses the term “block” to represent a particular measure.

For example: for protein, a block means 7 grams of protein. For carbohydrate, a block means 9 grams of carbohydrates and for fat, 1.5 grams.

So, for breakfast, you will want four blocks of protein, 4 of carbohydrates and 4 of fat. For lunch, you will need the same amount. For snacks, only two blocks for each category.

For dinner, you will need four blocks and for the snack, two blocks of protein and four blocks of carbohydrates and fat. But that’s not all; depending on your weight, a chart will show you which diet fits you best. There are also meal plans for breakfast, lunch, and dinner.

So, when it comes Crossfit nutrition plans, this file provided by Glassman will be your Bible. You can find it on the Internet and download it. Check reviews for it and see if you can improve it. Remember always to weigh your food so that you know exactly how much you’re eating.

Crossfit Workouts for Women

A Crossfit girl’s workout can be comprised of simple, yet effective exercises. You can use bodyweight Crossfit workouts. Jump squats are good starters. Butterfly sit-ups, burpees, triceps dips, push-ups, ring dips and box jumps are also good exercises.

Crossfit Strength Training Program

7. Crossfit Strength Training Program

Crossfit style workouts are great and all, but if you want strength and muscle mass, then you will need to do some heavy lifting.

Crossfit dumbbell workout is an excellent way to start your muscle building program. Dumbbell exercises can help you with your triceps, biceps, shoulders and even chest muscles.

Barbell workouts like deadlifting squats and the overhead press can also improve your upper body strength and muscle mass. These exercises combined with a diet high in protein will give you the strength and the muscle mass you need.

With a basic Crossfit workout and an appropriate diet plan, you will be ready for anything. Remember, your body will go a long way if you have the right mindset. Crossfit is not only about the physical aspect but also about the mental one.