There are a few specific CrossFit programs that can provide exceptional results for women. In spite of its so-called ‘militaristic’ approach and the common exercise routine called ‘Death by burpees’, CrossFit for women can be extremely beneficial and give great results in a short amount of time.
Yes, CrossFit is highly intensive training programs, but that has not kept its popularity from growing among its followers, including women.
- According to the American Council on Exercise or ACE report, it is seen that it is women that account for more than 60% of all CrossFit participants.
- According to another research by the University of Wisconsin-La Crosse’s exercise physiology program, in collaboration with ACE, this is because this is a regimen that works.
It was also found in a study on women performing two different CrossFit training programs that:
- They burned more than 12 calories in a minute and at the same time
- They sustained a higher heart rate throughout the whole workout sessions.
All these facts and information point to one thing: Ladies can see some seeing serious results from CrossFit if done properly and regularly.
Workouts Can Be Modified
If you are very apprehensive about the militaristic approach of CrossFit, do not fret. Exercises can also be modified for women trainers like you who are afraid of the intense sessions but still want to take it up to stay fit.
These modified workouts will also empower you just as any other CrossFit gym programs, though it may take a little bit more time. But then, results will never come overnight, irrespective of the type of workouts you perform.
In a modified CrossFit workout, it is the rotation of the exercises or sets that are customized. These unique “schemes” for women will include:
- Three to four sessions of ‘modified’ heavy-lifting for days in a row and
- Increasing the cardio sessions.
This will ensure more effectiveness, less competitiveness, and, most importantly, fewer chances of getting injured by pushing things too hard.
Modified CrossFit sessions also mean less daunting sets. These sets will leave you feeling excellent and satisfied with your achievement.
The Feminist Issues
There are mixed feelings and opinions about CrossFit, which divides the fitness freaks into two specific categories, such as:
- The ones who are very passionate about CrossFit and feel that their lives have been transformed merely due to practicing CrossFit and
- The ones who can be called the ardent skeptics who cannot understand the usefulness of CrossFit as well as its attraction.
According to the New York Times report, it is the difference in opinion that raises this feminist issue regarding CrossFit. For example, to some women slamming a tire with a sledgehammer can be inspiring, but for some, this can be a ‘strange spectacle’ and a fruitless effort.
However, in spite of all the debate, out of all those different exercise programs that fall under the broad spectrum of high-intensity interval training or HIIT, CrossFit seems to be the most commercially successful training program.
Experts trainers and even several CrossFit enthusiasts say that CrossFit is a combination of both, a training methodology as well as a competitive sport, and there are no feminist issues to it.
Good For Beginners
CrossFit is an excellent training regimen for the beginners, irrespective of its tough reputation that may intimidate a lot of women. It will surely benefit them if appropriately done to gain an ultra-fit lifestyle and stay highly energized all day. A few specific CrossFit programs for the beginners include:
- 10 to 1 kettlebell countdown swings done with moderate weight which must be followed by ten dumbbell thrusters
- Simplified burpee workout that can be done as many times within a time limit of eight minutes
- Three rounds of bodyweight training with the intensity level that can be handled by your body easily
- Twelve front squats done slowly with a barbell and for a number of times
- Ten pull-ups, eight push presses, eight push-ups of three rounds of each done as rapidly as possible
- A quarter-mile run followed by forty air squats, thirty sit-ups, twenty burpees, and ten pull-ups in that order and
- Fifteen lunges of five fast rounds in each leg with a moderate-weight barbell followed by sixty jumps with a jump rope.
This will do enough for your body to burn as many calories possible and give you that lean and fit look.
DT and Deadlift
Look up at sites like https://babeappeal.com/ or talk to a reputed trainer before you head to a box. There are a few things that you should know before you start with your CrossFit training. First, you must understand that there are two most common CrossFit programs for beginners. These are:
- DT: Named after US Air Force Staff Sargent Timothy P. Davis, who died at 28 on February 20 in Operation Enduring Freedom while serving in Afghanistan, this is a punishing workout that will test your proficiency with a barbell. The weight prescribed for women is 105 pounds for twelve push jerks.
- Deadlifts: This is a session that includes nine hang power cleans and six push jerks. This tests your strength, mental ability, and cardiovascular capacity.
There are also a few others, such as dumbbell thrusters that can be suggested for you depending on your physique and physical ability.
To Wrap Up
To put it simply, CrossFit for women is the most suitable fitness program that will challenge you to break out of their regular routine. Even if you do not consider the sets and splits pattern, CrossFit will work well for your entire body.
- It will encourage more proficient movement patterns and all those at a comparatively high intensity.
- It will have a positive impact on your overall health and wellness by providing you with a lot of opportunities to get fit.
It is the functional movements that are practiced in CrossFit that will do the magic, and these movements are almost the same as you do in your daily activity, without knowing, of course. These include:
- Pushing and
So are you ready to take the plunge and try CrossFit? Give it a try! You won’t regret it!