CrossFit具有“ The Box”之类的神秘术语，这是一个忠实的基地，它自豪地穿着标语T恤，甚至是ESPN上的游戏。但是什么是CrossFitexactly?It’s a strength and conditioning program designed for all-around physical preparedness that combines sprints with weightlifting, endurance with gymnastics, with a healthy dose of specialty disciplines—like powerlifting—added to the mix. It’s quite a spectrum, so get the low down before diving into thosemuscle-ups and moreand see if CrossFit is right for you.
与Fran成为朋友 - 需要知道
CrossFit专注于功能运动，练习为日常活动做好准备，以便我们可以解决手头的任何任务 - 从床上到拖运杂货袋。（你为什么认为他们叫他们“块”items?!) But these movements aren’t perfected in a shopping aisle; many CrossFitters head to “the box” (a CrossFit affiliate gym) to attend a group class that is generally broken down into four parts. First is a dynamic warm-up, followed by skill work to practice form on the many different movements used in workouts. Then comes the workout of the day, or the “WOD.” These are usually 5-20 minutes long, and focus on movements done at a high intensity. Finally, a cool-down and stretch session closes out the workout before hitting the showers.
看起来很简单，所以为什么所有关于CrossFit的嗡嗡声呢？有些被迷住了，而另一些则是不是粉丝。这是该计划的好处，以及一些可能的问题：
The Pros:
- 社区Workouts are done in a group setting. The box is filled with support and camaraderie with each athlete cheering on the next.
- 新举动CrossFitoften introduces people to exercises they might not be familiar with, like Olympic lifts, handstands, and kipping pull-ups. (They don’t teach you那些in P.E.!)
- 挑战没有糖衣：CrossFit是激烈的。So if you want to push yourself and get fitter, this could definitely be for you.
- It’s a one-stop shopCrossFitbrands itself as the go-to place for every fitness need: getting stronger, fitter, leaner, and probably more badass too. If you’re looking to go after many goals, the box may be your answer.
The Cons:
- It could be unsafeWhile fun, those new moves can be pretty complicated. Some CrossFit moves, if not done properly, can be dangerous, especially if the instructor isn’t overseeing and coaching properly.
- People may push too hardWorkouts call for doing moves in a certain amount of time or for as many reps as possible. If that competitive drive is in turbo-mode, athletes may push too hard or go too fast, breaking form and potentially increasing the risk of injury.
- rhabdo叔叔可能会出现In very extreme cases, pushing the muscles to an extremity could result in rhabdomyolysis, thebreakdown of muscle fibers这会伤害肾脏。CrossFitters创建了一个名为Rhabdo叔叔的（总体）人物，以提醒运动员保持聪明。
- 再次，这是一个社区For those who like to work out solo, CrossFit may not be the best bang for their buck. However, you can check out CrossFit’sworkout of the day在线并从几乎任何地方进行锻炼。
The bottom line? Be smart and listen to your body, and never push to a dangerous degree.
Ready to WOD—Your Action Plan
认为您要参加CrossFit挑战？在进入第一堂课之前，请采取这些技巧：
- 找到健身房With thousands of boxes around the world, it probably won’t be hard to find a place to give CrossFit a try. Most boxes offer a free class for first-timers, too.
- 问问题许多CrossFit体育馆提供了一个介绍课程，可以教授CrossFit的九个基本运动。首先，请确保您对所有事情都感到满意，并检查教练是否拥有适当的教学认证。这些通常可以在盒子的网站上找到。
- Scale accordingly所有CrossFit运动均缩放并可以修改。不能坚持50磅的壶铃吗？抓住20磅的俯卧撑量未达到标准？放下膝盖。做最佳的事情，很快就会是您的重量和更艰难的形式！
- 按照自己的步调Workouts are either “for time” (who can finish first!) or AMRAP (“As Many Reps As Possible” in a certain amount of time). Either way, make sure you feel comfortable with all the movements and go at a pace that’s challenging but doesn’t get unsafe.
- Remember to restCrossFit.comprescribes every fourth day’s workout as a “Rest Day.” Make sure to take some time off to help the body recover.
- Learn the languageBefore you can walk the walk, you gotta talk the talk.From “burpees” to “thrusters,” “Fran” to “filthy fifty,” CrossFit has a jargon all its own. Luckily, we have a术语指南提供一个开端。
- Have fun一开始，CrossFit似乎很吓人。像任何锻炼计划一样，最重要的是在玩乐的同时挑战身体。因此，如果听起来很合适，请尝试一下！Fran无论如何都会爱您...
Have you tried CrossFit yet? What was your first time in a box like? Share your experiences in the comments below.
