Beginners Guide to CrossFit
To beginners and non-weight lifters, CrossFit can seem a bit insane. But, it’s actually a fitness routine that’s building rock solid communities (and muscles) through training and encouragement. Here’s what the hype is all about when it comes to CrossFit.
What is CrossFit
In a nutshell, CrossFit is constantly varied functional movements performed at high intensity. In plain English, you’ll do a lot of different exercises as fast (and safely) as you can in a short amount of time. These movements use aspects of gymnastics, weightlifting, running, rowing, and more. The training philosophy is that it can be used by people of all shapes and sizes to improve their physical well-being and cardiovascular fitness, in a tough yet accepting and encouraging environment.
Benefits of CrossFit
Whether you want to lose weight, increase muscle mass, or strengthen your bones, CrossFit produces visible results. The community that arises when people do these workouts together is a key component of why CrossFit is so effective. So not only are you learning how to lift weights, do intense functional training, and getting more fit and toned, but you’re sure to find a group of tight-knit friends to sweat with.
Why You Should Try CrossFit
If you want a workout regime that will challenge you physically and mentally, give CrossFit a go. CrossFit can provide a challenge both mentally and physically. Your strength, endurance, and overall health will improve, with a bangin’ bod as a result. And ladies, don’t believe the silly stereotype that weight lifting will make you bulky – it’s extremely hard to become bulky from lifting weights. Instead, you’ll become more toned, lose a little fat, and in turn smooth some cellulite.
Another major benefit is that these workouts are scalable – meaning, when you do the Workout of the Day you can modify it according to your needs. So everyone is doing the same workout, regardless of age, injuries, or physical capability. And there’s a coach right there to guide you.
What to Expect
To prepare, wear clothes and shoes you are comfortable moving, running, and sweating in. Bring a water bottle and face towel for the inevitable. When you arrive to your CrossFit class you can expect to see ‘Workout of the Day’ on a big board, with various exercise and repetitions laid out below. You’ll usually begin with a dynamic warm up mixed with functional movements like stretches and mobility work that complement the movements you’ll be doing in the workout that day.
Then onto the workout, which will be a combination of skill and strength work. If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts). If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats or muscle ups. At the end, you’ll have a cool down and stretching period.
Where to Try CrossFit
Just like most other fitness niches, Shanghai has no shortage of CrossFit options. Most have some kind of foundation class package to help you learn the foundational movements, so be sure to inquire about the process.
Photo: Reebok CrossFit
Reebok CrossFit MeWellness
Address: No. 667 Changhua Road, near Anyuan Road
Phone: 18801894007
Prices: Drop in RMB 200 , 10 classes 1,700, 20 classes 3,100
Photo: Iron Dragon
Iron Dragon CrossFit
Address: 3F-5F, Bldg 1, No. 1279 West Zhong Shan Road (near Wu Zhong Road)
Phone: 021 6237 6780
Prices: Drop in class RMB 189, 1 month unlimited RMB 1550.
Photo: Style Fitness
Style Fitness
Address: B1, 1500 HuaihaiZhong Lu, near Wulumuqi Nan Lu
Phone: 64410192
Prices: Trial RMB130, drop-in RMB 150
Photo: CrossFit Body in Motion
CrossFit Body in Motion
Address: Bldg 6, 288 Dagu Lu, near Chengdu Lu
Phone: 021 6315 0307
Prices: Drop in RMB 200, 10 classes RMB 1,500, Unlimited 1 month 1,800
Photo: Emperor CrossFit
Emperor CrossFit
Address: 255 Lanhua Road, near Shi Nan Road
Phone: 021 6859 0139
Prices: Drop in class RMB 200, 10 classes RMB 1,600
ICARUS CrossFit
Pudong Address: No. 510 Hongfeng Road, near Ming Yue Road
Hongkou Address: 928 Qiqihaer Lu, Near Jiangpu Park station, exit 1
Phone: 15921778417
Group class rates: Free trial; 10 classes for RMB 1,600rmb; 30 classes for RMB 4,500; Unlimited month RMB 1,600
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