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CrossFit är en konstant varierande träningsregim av funktionella rörelser i hög intensitet och är baserad på det bästa aspekterna från viktlyftning, gymnastik, löpning, mm.

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CrossFit was founded in 2001 and can be used to accomplish any goal, from improved health to better performance. CrossFit is so effective it may feel like magic, but in truth, it’s a formula — a formula that works. It’s the formula for everything we do, from forging elite fitness to preventing and r…

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Varför många dras till CrossFit är för det visat sig ge nio gånger snabbare resultat i form av fettförbränning på kortare tid i jämförelse med cykling eller löpning. Den sociala aspekten i CrossFit är även något som tilltalar många, de känner sig som ett av laget och alla gör sitt allra bästa. Det svåra fysiska och utmattande träningen binder ihop gruppen. CrossFit byter bort utseende aspekten från träningen som definerade muskler, abs, etc och istället fokuserar på funktion. Hur många reps du kan göra, hur mycket du kan lyfta och hur snabbt som gör det lätt att skapa tävlingar utifrån och ökar motivationen.

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The 3 Reasons People Are Obsessed With Crossfit

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The cult fitness program has primal appeal

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Du kan börja med att gå med en lokal CrossFit gym för att få hjälp av legitimerade tränare och lära dig grunderna av hur det går till. Du kan även gå in på crossfit.com för att se deras dagliga träningschema. Delta i introduktionskursen för att lära dig metodiken och de olika grundprinciperna. Det finns även en journal på hemsidan som visar videoklipp på de dagliga träningarna och videos där nybörjare samt erfarna utför de olika övningarna.

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How to Start - CrossFit: Forging Elite Fitness

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The workouts on CrossFit.com represent one presentation of the CrossFit philosophy of constantly varied functional movements performed at high intensity. You'll see a mixture of gymnastics, strength training and conditioning, all presented in variety of formats. Some workouts are longer than others, and some will contain more or less elements.

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The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world's largest participatory sporting event in history.

The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today!

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The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world's largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today!

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När och hur ofta du borde träna har väldigt mycket göra med vad ditt mål är och vad du vill uppnå med träningen. Det som rekommenderas av crossfit.com är 3 dagar i följd och en dag av, att börja här och testa sig fram är en bra start. Då du kan justera schemat därefter utifrån vad som passar bäst, men träna inte mer än 3 dagar i följd av varandra då du riskerar överträning och inte mindre än 2 dagar i följd. En viktig del av att träna så här intensivt är att se till att din kropp får i sig rikligt med näring för att kunna reparera muskler samt orka med träningen.

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One of the most common questions I get from athletes at CrossFit Impulse is, "How often should I train?" If you are considering CrossFit as your strength and conditioning program then you also may be wondering, "How often should I CrossFit?" CrossFit.com prescribes 3 days "on" followed by 1 day "off." But is this the right CrossFit frequency for everyone? Certainly not. Read more for the full story.
The Short Answer
If you aren't interested in reading the full explanation below then I recommend the following training frequency for the average CrossFit Impulse athlete: Train 4 or 5 days per week. Generally, don't train more than 3 days consecutively or less than 2 days consecutively. Above all, listen to your body, but be aware that you must work through soreness and fatigue. However, never work through pain, especially acute pain. With that guidance, check out the four simple examples below and see if one fits your lifestyle:
The Long Answer
The intent of your individual training frequency is to train often enough to reach your fitness goals, but not often enough to overtrain or develop overuse injuries. Training frequency is dependent upon many factors, the most important of which are goals, intensity, rest, nutrition, and existing level of fitness. The remainder of your daily/weekly schedule is also a relevant factor. Let's examine how each one affects your training.

Goals
If you simply want to maintain an adequate level of fitness for daily life and ward off obesity then your training frequency will differ substantially from an elite athlete seeking to compete in the national CrossFit Games. Training more frequently will advance your fitness faster, to a point. You can't just keep adding workouts until you've gone 11 days without rest, as that will lead to overtraining, which is counterproductive for any athlete of any fitness level. However, there is simply a substantial difference in fitness goals between those who train twice per week and those who train 5 times per week.
Intensity
If you train more intensely then you will require more rest than if you train less intensely. If CrossFit is your workout regimen then we can probably summarize your workout intensity as either intense or very intense, assuming you are putting 100% effort into your workouts. You may need to alter your training frequency to rest more during periods of multiple, very intense workouts and increase your frequency during periods of short or otherwise less intense workouts.
Rest
Quality and quantity of rest are a huge factor in training frequency. Quality rest increases your ability to train more frequently. I'm defining quality and quantity in two principal ways: your level of activity on your rest days, and hours of sleep per night. If you shovel tar for half a day on your rest day then it wasn't especially effective rest. Similarly, if you sleep only 5-6 hours per night then you also didn't rest very effectively. The most effective rest is lack of prolonged or intense physical activity during the day plus 8.5-9 consecutive hours of sleep per night. Yes, that's asking a lot of the typical American schedule. Guess what, your body doesn't give a damn. Less/low quality rest means training less often. More/high quality rest means you can train more often without overtraining or incurring overuse injuries.
Nutrition
This is pretty simple. If your body is getting the nutrients it needs to perform tissue repair and fuel your workouts then you can train more often. If you eat poorly then you will inevitably train less often or with less intensity, and will require more rest when you are done. Your body also won't get as full a benefit from the workout because you haven't supplied it with the tools to fully adapt to the stress you provided during the workout. Sure, you may get 90% of the adaptation, and that may be fine with you, so judge accordingly. Proper nutrition can be simply expressed as Zone or Paleo eating. Our resources section has ample information on nutrition if you are interested.
Existing Level of Fitness
This is also quite simple. Novices train less often than elite athletes. They require less stress to disrupt homeostasis and may require more recovery time for the disruption to be fully synthesized into an adaptation. Elite athletes, however, require quite a shock to disrupt homeostasis. In fact, they may require several workouts on consecutive days (or multiple workouts per day) to greatly disrupt homeostasis and trigger an adaptation. This means they must train more often, simply in order to provide the necessary shock to keep advancing their fitness. Life is tough at the top...or so I'm told.
Daily/Weekly Schedule
We don't live to workout; we workout to live. Therefore, our training schedule must coexist with the rest of our life. But don't be confused, you must make time in your life for workouts if you wish to advance your fitness. The time will not free itself, and if fitness is a priority in your life then you must allocate your time as such. However, you may not be able to workout at the perfect time or on the perfect days, but you must find a balance between reaching your fitness goals and your other goals (holding a job, parenting children, cultivating artichokes, etc).
Conclusion
Considering all of those factors, what is right for you? While only you can fully answer that, here are some general tips and examples:

1. Start with the crossfit.com 3-on/1-off standard and adjust from there.

2. If you go more than 3 days on then realize your intensity will suffer. More than 4 days on is probably not a good idea. However, some people go 5 days on during the work week and then take the weekend off. I think you would actually get better results by inserting a rest day in the middle of the work week to allow for recovery and then more effective work thereafter.

3. If you don't get adequate rest or if you have poor nutrition, think about reducing your load to 2-on/1-off. However, reducing your frequency means you must keep the intensity high during each workout for optimal effect.

4. 1-on/1-off is only very effective for the complete novice. If that's you, that's OK. Nobody emerged from the womb with a 3-minute Fran. If you're new to exercise, very deconditioned, or overweight then you may want to go 1-on/1-off for 2-10 weeks until you build the capacity to go 2-on/1-off without debilitating soreness.

5. Advanced athletes may want to add skill, strength, or sport-specific workouts to their regular CrossFit regimen. This is best done by adding the additional workout at the opposite time of day as an existing workout, which allows for some recovery during the day. Many athletes have had great success with morning and afternoon workouts with work/school/daily life inbetween. Rest is still important when programming with this model, but an advanced athlete might sometimes reduce his rest day to an "active rest" day. This means that instead of complete rest the athlete would participate in a short and/or light workout that does not substantially tax his body. This maintains neuro-muscular pathways. However, for life-long fitness I recommend everyone take at least one day of complete rest each week. Lofty ambitions and competitive goals are good, but not if you irreparably break yourself trying to achieve them.

Finally, check out some of the more specific examples below. They range from the deconditioned novice to the advanced athlete.

Overweight Orville is 50+ pounds overweight, but he is serious about losing it. He has difficulty pushing his intensity. Right now 8 rounds of Tabata squats leave him unable to walk the next day.

Average Alvin wants to improve his fitness while eating reasonably well. He gets 7-8 hours of sleep and pushes himself pretty hard. Sometimes he trains 3 days in a row, sometimes two.

Firebreathing Frank is training for the CrossFit Games. He sleeps 9 hours each night after reading any new articles on the CrossFit Journal and finishing a 5-block Zone meal. Some training days he doubles up with a morning and afternoon WOD. Some rest days he may run/row 5k at a slow pace or do 8 rounds of Cindy (not for time) just to stay loose. He pisses excellence and eats babies, but only if they're Paleo.

Insomniac Irene is a dedicated athlete, and definitely pushes her intensity, but she lets her hectic schedule deprive her of rest and sleeps only 5-6 hours per night. Some mornings she pops in to do a quick strength WOD before doing a metcon with her afternoon class, but this is rare.

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How Often Should I CrossFit? - CrossFit Impulse

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One of the most common questions I get from athletes at CrossFit Impulse is, "How often should I train?" If you are considering CrossFit as your strength and conditioning program then you also may be wondering, "How often should I CrossFit?" CrossFit.com prescribes 3 days "on" followed by 1 day "off."

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En starkare känsla av social samhörighet i Crossfit

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En starkare känsla av social samhörighet i Crossfit

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Studien visade att de gruppbaserade träningarna i CrossFit medgav starkare känsla av samhörighet och flera
sociala interaktioner samt kontakter på en kortare tid än vad de traditionella träningarna gav.

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Crossfit som hjälp till canceröverlevare

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Crossfit som hjälp till canceröverlevare

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Resultatet av studien visade att deltagarna hade en positiv inställning till grupptränings aspekten och teamkänslan av Crossfit. Resultat tabellerna visade även förbättringar inom de sociala aspekten och emotionella där canceröverlevarna har uttryckt sig mindre irriterad, orolig och deprimerad.

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The sense of community at CrossFit is unique; everyone knows one another, there is always someone to help with technique, you compare WOD results, discuss competitions etc. This doesn't happen in regular gyms, no one speaks to one another except to occasional ask "are you using this?" At ...

The sense of community at CrossFit is unique; everyone knows one another, there is always someone to help with technique, you compare WOD results, discuss competitions etc. This doesn't happen in regular gyms, no one speaks to one another except to occasional ask "are you using this?" At CrossFit you know names, life stories ... you know the people, they are your. But why is this community so important?
Social Support
The community at CrossFit always provides support. How often have you encouraged others that haven't finished the WOD yet or even been cheered on yourself? Often people stay behind after they have finished their workout just to provide moral and verbal support to another CrossFitter who is completing a qualifier for competitions. The best example of this was Sam Briggs during the live 13.5 workout. She finished her workout and despite her exhaustion then encouraged Camille LeBlanc-Bazinet to get back to the bar to squeeze out some more reps, even though they were competitors.

The importance of social support is that it provides motivation. When we're tired and are struggling to complete a workout we begin to doubt our ability to finish, having people encourage us gives us the belief that we can do it!
This happened to me most recently during the CrossFit Games workout 13.2. I've never managed a STOH at 52.5 kg but told my judge that I was going to give it my best shot however I wasn't really hopeful. My judge replied "Don't worry you got this!" and encouraged me throughout the whole workout and in the end I managed 20 reps in total at 52.5kg!
Without that encouragement I probably wouldn't have put so much effort in as I didn't believe I could do it. CrossFitters always come together when facing tough workouts, we push each other to perform better and faster than ever before. As I demonstrated, we can manage to complete workouts we didn't even think were possible!

The support of the CrossFit community even affects us physiologically, changing the hormones in our bodies. Research at Oxford University found that working out in a group resulted in a greater release of endorphins than when working out alone, even when the same amount of work was done. Endorphins are chemicals in the brain that create a sense of excitement, exhilaration and happiness. The release of endorphins is what causes that high you feel when you finish a workout; sometimes known as a "runners high".
Social Liberation
The CrossFit community is also special because it is full of like-minded people who think it is acceptable to give an all-out effort and train as hard as you want. In a traditional gym, if you carry out a 2k row with 20 air squats OMEM, you would get a lot of funny looks as you jump on and off the rower. Especially when you collapse to the floor afterwards trying to gulp in air for 5 minutes after you complete your workout! At CrossFit the community welcomes and encourages you to really test your ability to go all out! We can scream and grunt as we lift heavy weights, we can fall to the floor in a sweaty heap after using the Airedyne, we can cry with frustration, even laugh at disasters. This is a special environment filled with incredible people who think it's ok to do what you want and will even try and help you achieve your goals.

The sense of community, sometimes known as a 'cult' outside of the box, is one of the special features of CrossFit. Working out within our CrossFit community makes us feel good and encourages us to push ourselves to new limits that we didn't think were possible. It is a special thing that we can develop further by welcoming new members and making them feel that they accepted as part of that international family.

About The Author

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The Power of the CrossFit Community | BOXROX

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The sense of community at CrossFit is unique; everyone knows one another, there is always someone to help with technique, you compare WOD results, discuss competitions etc. This doesn't happen in regular gyms, no one speaks to one another except to occasional ask "are you using this?"

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Lonely? Your local CrossFit gym can provide about 100 close friends immediately.

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Before any equipment was loaded into his Box, Mark Khamboonphet knew exactly where each piece would sit.

"I got to visualize exactly how I was going to do it," he explained. "I even drew ... everything up in 3D before I even put a piece of equipment in just to make sure it was going to work the way I wanted it to work."

Khamboonphet, owner of CrossFit Forney in Forney, Texas, said when the rig finally came, it fit perfectly. Same with the floor mats - everything fell into its exact place due to the planning put in by Khamboonphet.

For him, the layout is determined by how one wants his or her Box to work. For example, Khamboonphet knew he was going to have a foam-mat area for handstand pushups and warming up, a section for CrossFit kids and the rig would be the centerpiece from where it sat in the middle of the Box.

"There's a clear understanding of where everything is at and how it works," said Khamboonphet. "[The members] knew that ok, they're going to walk through the gym, the warm up area is over here, the bands are over here."

The flow - like members hanging out in the warm up area as a class finishes, allowing for a smooth transition - was important to Khamboonphet in laying out his gym, as was his ability to use the equipment effectively.

When Khamboonphet bought his rig, he invested in one that was stand-alone. "I did that on purpose so I could have squat racks on both sides, and I went ahead and even numbered each squat rack area so I could say hey, you're going on one, you're going on two, you're going on nine," he said. "That way I can walk in between - it works for me as a Coach because now I can just be in the middle of my rig ... and go back and forth from everyone."

Sometimes, Khamboonphet noted Affiliates invest in pull-up rigs without really needing to. While his Box had plenty of space - he said in the beginning he only filled up half of it - other gyms might not. "Every Box is so different," he said. "I think I would just basically tell them to walk in there and visualize it."

A clear vision of not only what your Box will look like now, but also in the future, is essential to designing an efficient and effective layout. When CrossFit Forney expanded into the remaining space, Khamboonphet knew he only needed to add rig sections, rubber matting and wood platforms for the squat racks. It was a transition smoothed by prior design and planning.

Start with a plan and go from there. Visualize what you want. As Khamboonphet said, "Make the best use out of your space."

Heather is the editor for Box Pro Magazine. Contact her at heather@peakemedia.com.

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How Does Your Box Layout Flow? - Box Pro Magazine

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Before any equipment was loaded into his Box, Mark Khamboonphet knew exactly where each piece would sit. "I got to visualize exactly how I was going to do it," he explained. "I even drew ... everything up in 3D before I even put a piece of equipment in just to make sure it was going to work the way I wanted it to work."

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"I need to get in shape before I try CrossFit."

"I've never worked out before and CrossFit looks too intense."

"CrossFit is too hard."

These are three objections that CrossFit coaches hear all the time when speaking with regular folks who are interested in CrossFit but have some misconceptions about how the program works. In this article, I'll explore why CrossFit is for anyone and everyone, even people who haven't exercised a day in their lives.

First, it's helpful to read the What Is CrossFit? page on crossfit.com to understand the concepts behind the fitness program. The most important piece for new folks is the phrase "functional movement," which basically means a movement or exercise that has a real life function. Examples are picking something off the ground (an object or even your own body), moving quickly (running), squatting, or jumping onto or even over something. In real world situations, those movements could translate to picking up a heavy box, running to catch an airplane, or lifting and squatting your kid on your shoulders. I argue that 100% of all humans need to be able to do those things, and should be able to do it at a reasonably athletic level. You don't have to be super fast or insanely strong, but you shouldn't be immobile and decrepit either.

The beauty of CrossFit is that you can start with those very basic movements and progress upwards in complexity and load as your fitness increases. Thus, if you can only squat your body weight for starters, in a week you might be squatting a barbell, and in a year you could be front squatting 185 lbs.

The misconception is that if you join a CrossFit gym, you'll immediately start doing highly complex movements and heavy loads. This is not true. The reality is that most gyms start with a Foundations or On-Ramp program that teaches the basics in a controlled environment with an experienced coach. Once someone graduates from Foundations, he or she starts regular workouts at a scaled level and works upwards from there.

Scaling is an important concept to understand because it allows a new member at any fitness level to participate in any workout. Here's an example: Billy walks into his first class and the workout of the day is Fran, which is prescribed as 95 lbs thrusters and "chin-over-bar" pull-ups. He learned the basic thruster and pull-up movements in Foundations, and also learned several modified movements that are easier than the standard movement. So, since Billy is new, he does thrusters at 45 lbs (just the bar) and jumping pull-ups instead. He completes the WOD safely and still gets in a great workout. In 3 months, after Billy gets stronger and fitter, he tries Fran at the Rx standard and completes it!

The bottom line is CrossFit is a fitness program that starts with the very basics and scales up in intensity, complexity, and load as your fitness level increases. Because it focuses on functional movements it's relevant to everyday life, and therefore applicable to everyone. The most important qualities are that you have a desire to be functionally fit, enjoy working hard, and not be afraid to get started!

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"I need to get in shape before I try CrossFit." "I've never worked out before and CrossFit looks too intense." "CrossFit is too hard." These are three objections that CrossFit coaches hear all the time when speaking with regular folks who are interested in CrossFit but have some misconcepti

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With CrossFit affiliates rapidly sprouting in every neighborhood, in every city, in every country, in every continent (maybe except Antarctica, but who knows), box owners and designers have had little time to understand this new breed of structure. It's like a gym, but it's not a gym. It may have barbells and squat racks and kettlebells, but the similarities end there. The sport is new and our place of worship is still largely undefined. What is a CrossFit box? What makes a CrossFit box? How do you design one?

We interviewed CrossFit coach and interior designer Jamie Tan to find out. Here he talks about his latest design, the CrossFit Insurrecto box in Quezon City, Philippines, and how box owners and designers should go about making a CrossFitter's second home.
What are the primary factors you have to consider when designing a CrossFit box?
Like every other space I've handled before, the initial question I ask my clients, as well as myself for that matter is how the space will be used. Form always follows function so for Insurrecto, I had to make an inventory first of what the coaches wanted for it, this on top of the standards of what most CrossFit boxes should be able to accommodate already. After which, I consider the site. Variables such as feasibility and practicality come into play since the space offers its own possibilities as well as constraints. This is probably the hardest part of the design since this is where you start weighing wants vs. needs. Editing in design can be heart-breaking (for both client and designer) but it has to be done in order to assure every bit of space is utilized to its maximum potential, without sacrifice of course to user safety and comfort, as well as aesthetics.
Do you consider the CrossFit box a new and different breed of structure, or is it basically the same as a traditional gym?
It's new, but at the same time not so new as well. It's new compared to a traditional gym since a chunk of the space is left empty and open with no bulky exercise equipment scattered about. This is because of the WODs we do and the intensity of how we do it. It's not so new since, essentially, the box is still a "gym" where people go to "workout". That said, just like traditional gyms, clearances have to be observed so that people and equipment don't bump into each other. Materials and finishes used must compliment high traffic as well as rough usage. Acoustics, lighting, and many other factors that help the operations of the box, in my opinion, are pretty much the same as in traditional gyms.
Please tell us about your creative process in designing CrossFit Insurrecto. What's your concept and what was your inspiration for it?
The concept was a collaboration between me and Scott, who was the architect for this project. The design of the box was based on a playful reinterpretation of the word "box" but the head coaches ultimately led the design intent. They wanted something that looked different from the old box, which I reckon was inspired by a warehouse loft in New York City. The old Insurrecto was rough, grungy and hardcore. For the new box, they wanted something more refined, finished, yet at the same time still not lose that hardcore edge. How Scott and I tackled it was to give the space a raw, industrial feel, but just more studied and cerebral. We implemented an austere "what you see is what you get" philosophy but with a slight upgrade by using accents yet still keeping things generally bare. All the wooden elements were just sealed with a coat of varnish to expose the natural grains of the wood. The cement walls were smoothened out but left unpainted. Notches were cut into the walls to accent verticality and spaced out every 5 feet. Even the tiling chosen were chosen to continue this nude aesthetic throughout the entire box. Color was used very sparingly and only in the shades of the Insurrecto blue and orange, and their tints and shades, like the black ceiling, which is really midnight blue.
What are the features that you like most about this box?
I really love the volume of the space we were given to work with. It wasn't apparent when the site was first turned over to us, but after all the debris was hauled out the cavernous space we were left with was inspiring. This was no longer a "box", but it was a cave since we are technically subterranean as well, being located at the lower ground floor. We played with this volume and wanted to emphasize it by creating an intimate reception area that would suddenly open up to the main WOD floor. The reception is by far my favorite design element of the box. It was a labor of love for both of us since it was so hard to conceptualize as well as build. It was inspired by a box that collapsed on its own and crumpled towards the interior. The facets on the wall had to be individually measured, cut and secured from plywood that had to be picked from the same stock pile. Incorporating the logo in the origami design of the reception was Scott's brainchild and having it executed perfectly, on top of an already complicated design, was maddening in many levels. It all worked out, thankfully, in the end.
CrossFit boxes are known to be loud and "earthquake-ish" with all the barbells being dropped. How do you design a box to minimize or completely eliminate the potential disturbance to its neighbors?
The most interior designers can do in addressing this issue is to find means of dissipating and directing mechanical energy effectively and efficiently away from the neighboring units. Considering the acoustics is one. We originally had rather smooth rubber floors which further amplified the echo we normally produced because of the high ceilings. We were able to eventually solve this by having the rubber matting we currently use now which significantly muffled the sound. Their thickness also helped in dampening the shock of the dropping weights. In an ideal scenario, due to the weights we lift, the best place to hold a box is one where we are on a solid subfloor. This way all vibrations caused get absorbed straight into the ground. In the event that these favorable elements are absent, simply relocate the "drop zones" to more solid areas, away from columns as well as investing in Olympic platforms (since wood is a poorer conductor of mechanical energy than concrete), then I believe the earthquake issues can be solved.
How did you go about designing the box in terms of safety?
Being crossfitters ourselves gave us great insight in envisioning how to keep the box safe. The first thing we did was install a secondary exit since the space didn't have any. A second way out in case of emergency is mandatory, especially considering our main entrance is a glass wall at the end of a timber tunnel. Apart from the reception, all our material finishes are fire-proof/retardant so even in the event of a fire; the situation can be quickly contained and controlled. We observed clearances especially at the power cages so corridors can be wide enough for people to pass through even of members are lifting. Smoother matte finishes on the walls as well as the equipment allow us less friction burn and tearing yet still give enough traction for grip. There are no sudden changes in the floor elevations and materials. We made sure our floors are trip-proof!
What's your best advice when it comes to designing a CrossFit box?
Have fun. CrossFit is fun so it has to reflect in the design of the box as well. A light, fun box helps in the demeanor of the athlete and would thereby improve his performance. It also has to be inviting. CrossFit often gets misjudged to be douchy and quite intimidating. By using design in making the box intimate and less severe, one can greatly affect how people view the sport, your box, even your community.

For interior design projects, you can reach Jamie Tan on his Facebook page.

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With CrossFit affiliates rapidly sprouting in every neighborhood, in every city, in every country, in every continent (maybe except Antarctica, but who knows), box owners and designers have had little time to understand this new breed of structure. It's like a gym, but it's not a gym.

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Varför:  En starkare gemenskap och sociala interaktioner då träning baseras till största del av gruppövningar. Visats sig ge snabbare resultat i form av fettförbränning än traditionell träning. Då CrossFit fokuserar på mobilitet, uthållighet och styrka istället för muskel definitioner kan tävlingar lättare skapas och gör motivationen till att bli bäst starkare.

Vem: Alla kan göra det då CrossFit kan lätt anpassas utifrån personen egna kapacitet. Vikter och intensitet bestäms av personen som gradvis kan ökas.

Vart: Då CrossFit har blivit så populär har väldigt många gym öppnats som just fokuserar på CrossFit. I Sverige finns ca 86 officiella CrossFit gym men många andra gym har börjat köpa in redskap för CrossFit och då träningen är baserat mycket på helkroppsövningar och vikter går det att göra på det flesta ställen men för organiserade gruppträningar bör man uppsöka en officiell CrossFit gym.

När: När och hur ofta du borde träna har väldigt mycket göra med vad ditt mål är och vad du vill uppnå med träningen. Det som rekommenderas av crossfit.com är 3 dagar i följd och en dag av, att börja här och testa sig fram är en bra start. Då du kan justera schemat därefter utifrån vad som passar bäst, men träna inte mer än 3 dagar i följd av varandra då du  riskerar överträning och inte mindre än 2 dagar i följd. En viktig del av att träna så här intensivt är att se till att din kropp får i sig rikligt med näring för att kunna reparera muskler samt orka med träningen.

Vad: CrossFit är en konstant varierande träningsregim av funktionella rörelser i hög intensitet och är baserad på det bästa aspekterna från viktlyftning, gymnastik,  löpning, mm.

Hur: Du kan börja med att gå med en lokal CrossFit gym för att få hjälp av legitimerade tränare och lära dig grunderna av hur det går till. Du kan även gå in på crossfit.com för att se deras dagliga träningschema. Delta i introduktionskursen för att lära dig metodiken och de olika grundprinciperna. Det finns även en journal på hemsidan som visar videoklipp på de dagliga träningarna och videos där nybörjare samt erfarna utför de olika övningarna.

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Syfte, Mål, Begränsningar, Vad som ska designas

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Syfte, Mål, Begränsningar, Vad som ska designas

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Syfte: Att med hjälp av en mobil applikation stödja individers specialintresse inom CrossFit på resande fot.

Mål: Är att göra det lättare för individer att hitta övningar och nya dagliga övningar inom CrossFit, kunna hitta gym och tävlingar affilierade till CrossFit samt konversera med andra individer intresserade med CrossFit. Interaktionen ska kunna göras med en hand med hjälp av sin smartphone.  Man ska kunna gå igenom olika typer av övningar för CrossFit. Kunna fastställa sin nuvarande plats och visa gym samt tävlingar utifrån det.

Begränsningar: Kommer begränsas för mobil applikation och med skärmbaserad interaktion.  Målgruppen är de individer som redan vet lite om vad CrossFit är och vill hålla sig uppdaterad på CrossFit gym, övningar, tävlingar och diskussioner i intressegruppen.
Vad som ska designas: En sida där diskussioner kan äga rum. En sida med en överblick av nya och tidigare övningar. En sida där CrossFit gym samt tävlingar visas upp. Samt en sida avklarade träningar kan antecknas.

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Gemenskap och Socialt engagemang visade sig vara mer vanligt i CrossFit gymmen och studien visade att individerna hade lättare att binda samman vänskapsband och kände en starkare känsla av samhörigheten i jämförelse med de i traditionell träning där individerna ofta tränade själva.

Whiteman-Sandland, J., Hawkins, J. & Clayton, D. 2016, "The role of social capital and community belongingness for exercise adherence: An exploratory study of the CrossFit gym model", Journal of Health Psychology, .

Förbättrar kardiovaskulära konditionen samtidigt som du bränner kalorier Studien visade att den höga intensiteten hos CrossFit förbättrade den aerobiska uthållighet samtidigt som deltagarna brände genomsnittligt 12.3 kcal per minut i jämförelse med 8-10 kcal per minut för vanlig konditionsträning som cykling eller löpning. I båda övningarna som deltagarna gjorde hade individerna en hjärtfrekvens på 90% av maximal förmåga och det som förespråkas av träningsindustrin att hålla för att öka den kardiovaskulära konditionen är 64-94%. Så både dessa övningar mötte målet utan problem.

Babiash, P., Porcari, J. P., Steffen, J., Doberstein, S., & Foster, C. (2013). CrossFitTM: New research puts popular workout to the test. Ace ProSource (November), 4.

Kortare träningar med   resultat i form av kondition, fettförbränning. Utifrån den ovannämnda studie kunde två övningar slutföras på mindre än tolv minuter och den genomsnittliga kalori förbränningen på 115.8 kcal, vilket är en stark motivation för de som vill bränna fett på men har ont om tid.

Babiash, P., Porcari, J. P., Steffen, J., Doberstein, S., & Foster, C. (2013). CrossFitTM: New research puts popular workout to the test. Ace ProSource (November), 4.

Alla kan köra det. Det som är bra med CrossFit är att du kan börja med det mest grundläggande rörelserna utan att behöva involvera vikter. Vilket kan vara ett hinder för många som aldrig har tränat CrossFit eller tycker det ser för svårt ut. Sedan när du börjar känna dig mer självsäker kan mer komplexa övningar testas och vikter involveras. Men exempel en person med tidigare problem med hjärtat eller andra diagnoser borde rådfråga en läkare innan de prövar CrossFit då det är en väldigt intensiv träning för kroppen.

http://crossfitironlegion.com/about-us/anyone-can-do-crossfit/

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Förbättrar kardiovaskulära konditionen samtidigt som du bränner kalorier

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Förbättrar kardiovaskulära konditionen samtidigt som du bränner kalorier

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Studien visade att den höga intensiteten hos CrossFit förbättrade den aerobiska uthållighet samtidigt som deltagarna brände genomsnittligt 12.3 kcal per minut i jämförelse med 8-10 kcal per minut för vanlig konditionsträning som cykling eller löpning.

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SugarWOD är en applikation där du antecknar dina träningar och reps mm. Där du kan ta del av andras resultat för att bli motiverad och motivera andra med dina resultat.

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The #1 workout solution for CrossFit box owners, coaches and athletes.

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Wodzilla använder samma koncept med att kunna göra anteckningar se dina resultat och kunna spara det dagliga övningarna från RSS flöde.

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CrossFit Buddy är en applikation som ska hjälpa CrossFit nördar på resande fot att hitta träningspartner både som hjälp då för vissa övningar behövs en partner, men även för att lära känna nya människor med samma intresse. Konceptet är inte tänkt för dejting då användaren kan bli buddy med vem som helst oavsett kön.

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Rep Tracker är en applikation för CrossFit nördar på resande fot. Konceptet är till för att hjälpa CrossFit nördar att lättare ha koll på de dagliga träningar som släpps ut av Crossfits egna hemsida. Det som är speciellt med denna koncept är att utifrån att användaren har mobilen i fickan under träningen så kommer den räkna mängden reps som görs på de olika övningarna. Användaren behöver inte ta fram mobilen under träningen och ändra något i loggboken för att berätta han/hon ska börja med nästa övning i WOD, pga utifrån rörelserna som görs kan applikationen läsa av det och förstå att en annan övning har börjat och kan börja räkna reps antalet.

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Det som definierar en CrossFit nörd är strävan av att bli den bästa atleten i Crossfit. Där man tävlar mot flera andra deltagare som vill bli den bästa atleten inom sin kategori av man, kvinna, lag och i de specifika åldersgrupper. Det tar sin träning otroligt seriös och är dedikerad att förbättra sin styrka, uthållighet och kondition.

Vilket också resulterar i att alla inte kan träna CrossFit på den nivå som personer som lever för CrossFit och tränar för att vinna. Att träna som en CrossFit nörd kräver kunnande i metodiken och hur brukarens form ska vara i funktionslyftning, är formen dålig kan det leda till allvarliga skador.

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Go inside the gym with CrossFit's Mat Fraser

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Please enter your email address associated with the account so we can help reset your password. Stay up-to-date with the latest news and scores from your favorite teams anywhere and get customized notifications, special offers and much more My SI Settings Favorite Teams You currently have no favorite teams. Favorite Reporters You currently have no favorite reporters.