CrossFit, the extreme fitness program of hardcore training camps and super fit has gone mainstream. Know the basics.

You see CrossFit Games on the TV, read about CrossFit-related articles in almost every fitness magazine there is, and hear about it from your friends and family members who are into fitness. You can see people admiring it as the epitome of fitness, and people ridiculing it for its “not-so-safe” tag at the same time. You hear about WOD and see them being done in the gym, and even at the local bar, people are talking about their best WOD timings!!

Basically, CrossFit is everywhere!!!


CrossFit, Inc. is a fitness company founded by Greg Glassman and Lauren Jenai in 2000 and is promoted as an exercise philosophy and also as a competitive fitness sport. CrossFit includes workouts from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, calisthenics, strongman, and other exercises. “CrossFit is not a fitness program, but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy” – Greg Glassman (


CrossFit is a great place for you to start (if you have a great coach).  You can learn how to do all the important lifts in a supportive, encouraging and nonjudgmental environment. You feel competitive and rewarded when you complete

It has so many benefits associated with it and has benefitted elite athletes as well as normal people with a sedentary lifestyle. It helps develop strength and explosive power. Your training undergoes improvement, irrespective of type and model and it has a positive effect on your basic day to day function. CrossFit accelerates metabolism and increases fat burn and improves control of the body and its utilization across different planes and motions.

The official website ( highlights the universal scalability of the program that makes it perfect for any committed individual regardless of experience. In fact, the same routine, with a difference in load and intensity is used for elderly individuals with heart disease and cage fighters one month out from televised bouts.

This means that on each day there is a particular workout for everyone, young and old, who comes to CrossFit. For example, if the workout is shoulder press-ups with 95 pounds but you can only do the same routine with the bar (45 pounds), then that’s where you’ll begin. A similar movement or reduced reps can be done in a case of any injury. As time passes and you get stronger and experienced, you’ll slowly work towards doing the workouts as given.


The Box: the CrossFit arena, or the space where you perform CrossFit. Basically, that is your gym floor.

WOD: “Workout of the Day” – the main routine you are going to perform that day. There are many WODs. But you would be hearing about 2 types mostly – Girl (easier) WODs and the Hero (more difficult) WODs.

AMRAP: As Many Rounds/Reps As Possible”.

For Time: The fastest man to complete wins. No time limit for that WOD.

Skills: The basic movement pattern for a workout routine. It can be anything – from a basic push-up to overhead squats to handstand push-ups.


Now before jumping on the bandwagon, there are 7 things you should know to help you successfully perform and dominate the CrossFit box.

1.   Master the skills that are given in the first half of every CrossFit workout. They help you learn and perfect new movements and utilize them in your WODs

2.   Improve your mobility and flexibility so that the movements you perform are fluid and help you perform to your maximum potential.

3.    Follow the progression prescribed. DO NOT jump straight away to your 1-rep max lifts. If you have to reach to the top of the flight of stairs, you have to walk on each step.

4.    Listen to your body, especially if it is telling you to stop. It could go a long way in preventing injuries.

5.    Keep a log to track your progress and help you scale new heights.

6.    Wear the appropriate gear. DO not perform your workout with too loose or too tight clothes.

7.    Most important –find the RIGHT GYM. A gym dedicated to CrossFit and with the right instructors would help in the singular focus on CrossFit.

All these are some of the essentials. Follow them and you could be well on your way to ruling the CrossFit world!!