The CrossFit WOD continued...
The CrossFit program can be performed in two ways: on your own or at a CrossFit affiliate.
Going at it on your own requires a base level of good physical fitness, as well as knowing how to safely perform each movement. The WOD can be done at almost any fitness facility or at home, if you have certain pieces of exercise equipment. Details on how to set-up a CrossFit “Garage Gym” can be found on the CrossFit web site, which also has an extensive video library that shows the proper technique for all of the exercises.
If you are not comfortable doing CrossFit by yourself or you want extra motivation from performing the workouts in a group setting, then you can join a CrossFit affiliate; there are about 2,500 locations worldwide.
CrossFit affiliates are not your typical health and fitness clubs. You will not see the endless supply of cardio equipment or resistance machines, and members don't perform their own personal routines.
Instead, it’s a warehouse-like facility where the exercise equipment consists of a bunch of bumper-plated Olympic weights, plyometric boxes, medicine balls, dumbbells, and kettlebells. Pull-up bars, climbing ropes, gymnastics rings hang from the ceiling. The only cardio equipment you’ll see are rowing machines. If you want to run, hit the road of the surrounding area. The workouts are completed in a group setting. Everyone does the same WOD and it’s probably a different daily workout than what's on the web site.
Each affiliate has a one-month initiation course, which newcomers must complete to learn proper training technique for all of the major exercises performed in CrossFit’s program.
For a few days after a CrossFit workout, you may experience a certain degree of muscle soreness. If that happens, you might need to rest a day or two before the next WOD so that your muscles are fully recovered.
CrossFit recommends a daily eating plan of approximately 40% carbohydrates, 30% protein, and 30% fat. This can be accomplished by consuming “meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar," as recommended by CrossFit. This approach is similar to that of popular fad diets such as the Zone and Paleo nutrition plans.
The CrossFit Nutrition plan was not developed by a registered dietitian. Most importantly, it will not fulfill the dietary guidelines from the U.S. Department of Agriculture (USDA). It offers lower carbohydrate consumption and a higher protein intake than what is recommended for active people by the American Dietetic Association, which is the leading organization for nutritional-based research.
CrossFit workouts are highly intense and do not take a long time to complete. You can get a great workout in a short period of time.