Find a box or affiliate for your WODs
In the world of Crossfit, a box is a simplistic workout space that is equipped with everything needed for a workout-of-the-day, or WOD.
For the average person, a box can be a room at a local gym or the garage of their home, as long as the location has all of the necessary equipment. Similarly, an affiliate is a gym with licensed Crossfit trainers on staff; these gyms are officially recognized as part of the Crossfit organization.
For those not interested in seeking out the perfect affiliate or working out at a local gym, The Crossfit Journal has published an article that lists the equipment every Crossfitter should include in their personal box, including dumbbells, plyo boxes, jump / climbing ropes, abmats, rings, paralettes, and rubber mat flooring.
Once a Crossfitter has found their box, the focus shifts to the WOD. The workout-of-the-day is whatever exercise regime that is being performed on a given day, with the aim being that no two workings be exactly the same. While official Crossfit WODs are available online, many individuals choose to design their own daily programming. Hero WODs are workouts programmed to honor fallen military and those killed in the line of duty by pushing Crossfitters to honor their sacrifice through more intensive exercise.
Some WODs, such as Fran and Murph, have become infamous in the Crossfit community. Fran refers to a workout of 21 thrusters, 21 pullups, 15 thrusters, 15 pullups, 9 thrusters, and finally 9 pullups, which some experienced Crossfitters can complete in approximately 3 minutes. Crossfitters will fight through a one mile run, 100 pullups, 200 pushups, 300 squats, and a second one mile run when tackling Murph. Grace, Isabel, and Filthy Fifty are also infamous WODs in the community, all recognized for having high levels of intensity.
Time, Reps, and Score
Those active in the Crossfit community often take inspiration from the drive of competition. Crossfit workouts for time measure how quickly you can complete a given workout.
Often the focus within a given time frame is on the measure of AMRAP, or achieving As Many Reps As Possible before the time expires. The final score of a Crossfit competition, even if that competition is based on an individual’s past and current performance, is calculated as the total number of reps in a given workout.
Reps, or actual units of each movement, are intended to build endurance and strength. The Crossfit organization provides free online exercise demo videos for those seeking training in the individual exercise movements. All functional movements used in Crossfit feature a spotlight on essential fitness skills including stamina, flexibility, cardio endurance, strength, power, coordination, speed, agility, accuracy, and balance.
The Magic of Metacon
The functional movements used in Crossfit are comprised of metacon, or metabolic conditioning achieved through repeating rounds of 2-3 exercises, and weight-lifting. While WODs generally focus on strength and skill training, metacons rely on high intensity exercise within a time frame.
The Crossfit Journal refers to metabolic conditioning and more traditional cardio / aerobics interchangeably when explaining how Crossfit maximizes the benefits of metacon through interval training. The journal assers that weight-lifiting can equal endurance training for the same benefits of traditional cardio. Furthermore, the journal explains that metacon training with varied movement / workout modalities can prevent the body’s adaptation to the exercise which results in more functional strength.
With the focus of Crossfit on pushing the body to its limits for maximum functional results, your first step in workout success will be ensuring that you have a strong foundation for your movement – good shoes. Proper Crossfit shoes must be able to provide the right amount of support, flexibility, and comfort for the wide array of movements practiced in the workouts. The shoes should promote top performance while providing the body with healthy support and alignment. In fact, for many veteran Crossfitters, shoes are the most essential and basic piece of equipment needed when beginning a fitness journey.