![]() WOD names: Many benchmark CrossFit WODs have women’s names (a few are detailed below). RX: Means doing the WOD with the movement, reps and weight as prescribed, without scaling any of those factors down (it’s the US term for a medical prescription). You start a specified number of reps and sets of exercises at the start of one minute, then rest for whatever time you have left until starting again at the beginning of the next minute.įor time (or rounds for time, RFT): The goal is to complete the prescribed amount of work as fast as possible, with the workout finishing when all the reps and rounds have been completed. The goal is to complete a combination of moves as many times as you can within a set time.ĮMOM: Stands for ‘every minute on the minute’. ![]() Here's how to speak CrossFit, even if you haven’t yet stepped in a box.ĪMRAP: ‘As many rounds as possible’. Some key CrossFit termsĪs well as creating its own culture, CrossFit has developed its own language. ![]() One of CrossFit’s benefits is that, although the workouts are challenging, they’re also time efficient, generally lasting from five to 25 minutes, so they’re easy to fit into your day. As you get stronger and fitter (after a couple of months, say), you could add a second workout per week. You should think of it as a quality workout, like speedwork or a tempo run, so bookend it with easier runs or rest days. If you are fairly new to running and/or haven’t done any cross-training before, start with one CrossFit workout per week. How many days a week should you do CrossFit? Plus, you’ll gain all the benefits of strength training, including becoming more injury-resistant, and you will have more variety in your schedule. The takeaway for runners is that mixing CrossFit into your running should still enable you to improve your times – certainly over shorter distances such as the 5K. At the end of the 12 weeks, the researchers found that both the running-only group and the CrossFitters improved their 5K time trials by about 1.5 minutes – 5.5 to 6.2 per cent faster. ![]() The second group performed two days of threshold-to-high-intensity running, two days of CrossFit, and one day that included both a threshold/high intensity run and a CrossFit workout each week.īoth groups worked out for five days a week. The first followed a ‘polarized’ weekly running-only plan for three months, comprised of two days of easy running, one day of short HIIT (high-intensity interval training) intervals, one day of longer HIIT intervals or a 15-40-minute progression run, and one long, easy run each week. Most CrossFit workouts target the entire body rather than a single muscle group, meaning you’ll increase your overall muscular strength, improving running form and efficiency.įor a study published in the International Journal of Sports Physiology and Performance, researchers divided into two groups 26 runners who ran more than 10 miles a week. Can CrossFit help with running?ĬrossFit improves power, strength, endurance, speed, balance and coordination – all qualities central to good running performance. ![]() It’s an approach that combines high-intensity intervals, strength training, plyometrics, Olympic power-style weightlifting, gymnastics and endurance exercise. Read on for how you can try some of its key workouts without having to step inside a box. But introducing some CrossFit workouts into your routine offers tangible benefits, as, at its core, it’s an excellent – albeit challenging – form of cross-training. As a runner, you might be inclined to view CrossFit’s terminology and quirkily named workouts (more on those later) with suspicion, or think it mainly appeals to hardcore gym-goers. Its many passionate devotees argue that no other workout approach builds as much functional all-round fitness. Over the last decade, CrossFit has grown into one of the hottest fitness trends in the world, with over 14,000 CrossFit gyms – known as ‘boxes’ – springing up across the globe. ![]()
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