How I Radically Changed My Lifestyle with CrossFit
By: Changwon C.
Tags: Sports, Weight Loss, Gym, Health, CrossFit

How I Radically Changed My Lifestyle with CrossFit

Thank you CrossFit Vienna :)

Photo by Victor Freitas on Unsplash

I thought I knew a thing or two about keeping yourself fit and going to the gym, but when I started feeling out of breath walking a flight of stairs, I was a little concerned. I had previously expressed my unhappiness with my gym routine to my colleague. When I go to the gym, the exercises are mostly monotonous, and I was alone. Coupling that with me breathless because of climbing made me try to find an alternative.

My colleague had recommended CrossFit, and the only thing I knew of it was that it was hard. I knew beforehand that it had become a global phenomenon now, with many people grouping to commit to a fitness goal, which helps with sticking to them quickly and motivates you. I just was not fully versed with the vernacular, such as Olympic lift, WOD, etc.

Since I started doing CrossFit, I have seen how much of a different person I have become. Not only do I have new friendships introduced to me by this new workout regimen, but it also keeps me physically fit without having to brace the awkward loneliness, a typical gym does.

What is CrossFit?

Because it got the sensational hype because of media and social media, I too only knew that CrossF it was a series of “constantly varied, functional movements” which are “executed at high intensity.” But in its true essence, CrossFit means a lot more than these generic definitions. Over time, I have experienced that CrossFit takes the best aspects of both fitness and sports and smashes them into one bowl.

The CrossFit movements seldom repeat, so you get a new workout every day. It keeps things exciting and non-monotonous — something I was looking for in an activity. The trainers are cordial and very generous with teaching the movements correctly. They also train people to strengthen the activities we would typically do to do daily life tasks, e.g., picking up something from the ground or putting something overhead to engage the same muscle sets.

Photo by Victor Freitas on Unsplash

My First Box

When I went to my first CrossFit trial, I was knocked out after the session. It was incredibly intense and dynamic. We were a group of 3 people with a trainer who showed us the exercises. If one of us did the exercises wrong, he would show in detail how to do it correctly.

Throughout my first CrossFit workout, I performed a combination of activities that our trainer told us fell in Monostructural, Gymnastics, and Weightlifting categories. Monostructural exercises or movements were very similar to regular cardio, e.g., running, rowing, jumping rope, etc. Gymnastics exercises included push-ups, handstands, muscle-ups, etc. In the Weightlifting category, we would use aided weights to push targeted muscles to exhaustion.

With these three categories in a mix, I can see how CrossFit aims to equip us with a jack of all trades approach, rather than mastering a particular skill, and it comes out to be worth it, at least for me.

Photo by CrossFit-Vienna on Eversport

Basic Vernacular

It is fascinating to know that CrossFitters have a different language for their regimen, and it gives you a sense of inclusion if you know some or all of it. I learned that a CrossFit gym is called a “box.” A box may seem like a basic gym to some, but for a CrossFitter, it cannot be any less than heaven.

I also learned some other terminologies such as WOD, which means “workout of the day,” AMRAP, which means “as many reps/rounds as possible,” and Score, which means the total number reps completed during a given workout.

Common CrossFit Movement Exercises

For beginners, it is better to start with smaller weights and gradually increase the exertion levels. You can also choose the severity of your power fitness level based on the following common movements:

Plyometric jumping

Olympic weightlifting

Kettlebell exercises

Explosive Bodyweight Movements

While many different boxes might have different variations, I have performed a variety of exercises that include running 400 meters, kettlebell swings, pull-ups, rowing for 1000 meters, thrusters, wall balls, sumo deadlifts, box jumps, push press, etc.

Cost

CrossFit is an expensive affair. I paid €140 per month — which is $171– and it is costlier than my gym membership, which only cost me €20 a month ($25). I often think about if this expensive switch was worth it or not, and over time, I have realized that it was one of the best decisions I ever made. I feel that I am mentally as well as physically at the top of my fitness levels. I feel energetic throughout the day, and my productivity levels are higher than usual. Even after a single session, I would feel my creative juices flowing, and I would be ready to focus on my work.

Even though CrossFit is expensive, if you see a difference in your life, I would suggest that you give it a try as well.

Benefits of CrossFit

Over the months that I did CrossFit almost religiously, I felt great health benefits that made my life completely different. Some of them are as follows:

You Get Stronger

Spoiler alert: doing CrossFit makes you stronger. Lifting weights, resistance training, and gymnastic movements combined to make anyone physically stronger and fit. Since we do compound movements in CrossFit, it involves nearly all the muscles of our body, and thus, we are strengthening muscles from head to toe as a result. It comes in the form of a simple squat or a deadlift.

A 2017 study found that multi-joint (compound) exercises are more useful for strength increase than single-joint exercises, e.g., bicep curls, calf raises, etc.

Improves Aerobic Fitness

CrossFit exercises often get broadly categorized as high-intensity power training or commonly referred to as HIPT exercises. This training increases the maximum amount of oxygen a person can consume during a heavy intensity activity.

Some researchers stress that CrossFit improves overall aerobic fitness because these exercises directly impact your breathing intake over time. Some researchers disagree, however, so there is a further need to clarify the point.

Ideal for Weight Loss

Many people struggle with weight loss, and since CrossFit manages to incorporate a variety of body movements that need higher doses of muscle ATP, people choose CrossFit for serious calorie-burnout. The research was done on the University of Wisconsin’s La Crosse team found that the players who did CrossFit consumed 12 or more calories per minute than their teammates.

The compound exercises use a great deal of energy, forcing our bodies to utilize fats for life, leading to weight loss. CrossFit’s plus point is that you do not only have to lift weights to gain the benefits of compound moves; simple bodyweight CrossFit exercises can serve the same results.

Positive Effects on Metabolism

During CrossFit, I noticed that I gained muscle mass. When you gain muscle mass, it means your metabolism rate becomes much faster. A faster metabolism rate means that you burn more calories per day, all day long. The more intense the exercise you do, the more oxygen your body consumes after finishing a session, triggering the “afterburn effect.” This post-exercise effect results in five to fifteen percent of the calories burnt during exercise, which is an impressive feature.

Improves Agility, Balance, and Flexibility

CrossFit exercises often include exercises that involve movements that we do every day. These movements are called functional movements, and they help improve body agility, balance, and flexibility. These movements also reduce the risk of injuries and improve the quality of life as we age.

Photo by Thandy Yung on Unsplash

Is CrossFit Safe?

I was worried about getting injured because of the high-paced, heavy intensity exercises, and one quick Google search made me almost give up my newfound fitness craze. However, my trainer assured me that if I perform the activities with a proper form, did my movements carefully and with moderate speed, and lifted what I could in a session, I was good to go.

If you are pregnant and already practice CrossFit, it is fine to continue, but it is better to contact your doctor. If you are injured, you should stay away from CrossFit until you fully recover. You might also need to work with a physical therapist first to overcome your muscle degeneration or bone loss.

Trainers often tell people over the age of 65 not to pursue CrossFit as it may not be safe for them. If someone is physically fit, they can start CrossFit after their physical trainers and doctors’ approval.

If you do not want to be physically present in a box due to the current world conditions, you can be safe in your home’s comfort because a lot of exercises do not need any equipment. For me, I was always looking forward to human contact with my fellow CrossFit members. CrossFit Vienna, where I used to go, is one of the best places to go for physical fitness in Vienna, Austria. If you want to know more about them, you can visit https://www.crossfitvienna.at/. Now that I am starting my new life in Bali, Indonesia, I will continue my CrossFit journey there, for I have seen how my life has changed for the best.