Category: Crossfit

Which Fitness Classes Are Right For You

How many times have you heard those New Year’s resolutions about getting healthy, working out and joining a gym only to find the great ideas come to nothing by the end of the first month and gym memberships are never used. This is because it is often hard to find the right Group Fitness Classes on The Gold Coast that match your needs, the time you have available and have the exercises that are right for you.

Children exercise every day without knowing they are doing it because it’s fun and enjoyable, it’s not a hassle and they do not need to force themselves to do it. Making your exercise regime fun and enjoyable is the best way to ensure you will keep doing it and reach your fitness goals.

At last, the fitness industry has started to address the links between mental health and physical exercise with classes designed to cater for individuals who have issues with anxiety, loneliness and stress and also wish to increase their fitness levels and at the same time naturally relieve their personal issues through physical exercise.

There is a whole range of Group Fitness Classes on The Gold Coast but deciding which one is best suited to you is a matter of going along and taking a good look at each one and meeting the people involved. One of the main deciding factors will be how the group feels to you and the emotional enjoyment you get.

The choices

  • Standard aerobics classes

These may now seem old-fashioned, but they are still popular and give a good workout.

  • Circuit Training

These are good for people who find it hard to focus on only one exercise. The exercises are basic and simple to do such as press ups, crunches, squats, squat jumps, burpees, jumping jacks and more.

  • Yoga

This helps to develop tone and build strength while it improves posture and your flexibility as it works to achieve balance and peace with your mind and body.

  • Boxercise and Tae Bo Basic Training

These both offer you a total body fitness system that incorporates martial arts techniques such as kicks and punches; it works the whole body and encourages fat burning.

  • Body Pump

Uses weights and cardio moves to burn off those calories it works the whole body for maximum fat burning.

  • Spinning

Upbeat music and dynamic speeds the high level workout make for an exciting experience, it’s much more than pedaling a bike. It works your legs and core muscles.

  • CrossFit

This is the real hard core stuff and will really pull you into shape quickly, the daily workout routines are always changing so it works every part of your body. It is a very social, from beginners to super athletes working together to beat their own records helping you become strong and super fit so you can handle anything.

Which Group Fitness Classes to take on The Gold Coast is really a matter of personal choice the amount of time you have to exercise and the distance you live from the gym. They all provide a high degree of exercise and physical challenge in a social and friendly environment so go with what feels right.

Top CrossFit Exercises to Tone Up Your Body at Home

CrossFit was developed to increase body strength, endurance, stability and tone.

When you start doing CrossFit workouts in a gym on The Gold Coast, you will soon realize this regime helps your body get fit and in shape rather quickly! These work outs you can do at home. But before you begin with the CrossFit routines, it’s best to talk with an expert to get the right advice about your particular body and how to do each exercise correctly!

The exercises at first, may be difficult, but if you use a little patience and practice, soon you will master them all

Here are some top CrossFit Workouts you can do at home:

  • Basic CrossFit Workout:
  • This is a great beginner’s workout and does not need any equipment. It’s perfect for quick weight loss. Complete five sets of each exercise and do two rounds
  1. 5 Burpees
  2. 10 Box Jumps
  3. 15 Pushups
  4. 20 Squats
  5. 25 lunges with each leg
  • 6 Pack Abs Workout:
  • This workout is great to quickly find those abs, with six exercises and a good run. Do a round of exercises then a 250meter run and repeat the exercises for a total of four rounds. When starting, do it at your own pace and build up so at the end of a month this is a breeze
  1. 30 V-Ups
  2. 60 Bicycles
  3. 30 weighted Sit-ups
  4. 60 Flutter kicks
  5. 30 Toe Crunches
  6. 60 Mountain Climbers
  7. A 1 Kilometer Run
  • Abdominal CrossFit Workout:
  • Do two sets of each workout, this and concentrate on your breathing, you can take water drinks between exercises if needed. This will quickly get rid of the belly flab and love handles
  1. 50 Sit-Ups
  2. 100 Skip/Jump Ropes
  3. 100 Flutter Kicks for each leg
  4. 100Skip/Jump Ropes
  5. 50 Leg Raises
  6. 100Skip/Jump Ropes
  7. 100 mountain Climbers for each leg
  8. 100 Skip/Jump Ropes
  • CrossFit Countdown Workout:
  • This is a perfect combination of cardio and strength training for the beginner or an intermediate. Repeat this twice, Five times a week to quickly reach your fitness goals
  1. Walk for 1 Minute
  2. Jog for 30 Seconds
  3. Do 50 Squats
  4. Jog for 30 Seconds
  5. Do 40 Walking Lunges
  6. Jog for 30 Seconds
  7. Do 30 crunches
  8. Jog for 30 Seconds
  9. Do 20 Jumping Jacks
  10. Jog for 30 Seconds
  11. Do 1o Pushups
  12. Jog for 30 Seconds
  13. Do a Cool down walk for at least one Minute
  • The Half Cindy WOD
  • This is a great workout that can be done anywhere in 10 minutes. It will tone your body and get you into shape fast, if you do not have bars, then use resistance bands and record your progress
  1. 5 Pull Ups
  2. 10 Push Ups
  3. 15 Air Squats

Sometimes you just do not have time to get to the CrossFit gym on The Gold Coast for any number of reasons, but you still want to keep in shape and get that toning workout so these five workouts will keep help you achieve your goals soon so you won’t lose that new shape.

Best Crossfit Workouts You Can Do At Home

CrossFit exercises are designed to help make your everyday tasks easier and because you’re always pushing your limits you quickly become stronger. Sometimes you just cannot get to the box (gym) so these exercises are so you can get your CrossFit in Burleigh on the go anywhere quickly without any equipment.

crossfit

  • Jump Squats
  1. Begin standing so that your feet are about hip width apart
  2. Push your hips back as you drop down your butt for a low squat
  3. Push down with your feet so you explode into a jump
  4. Land gently on your feet and heels with your knees slightly bent
  5. Repeat 10 times
  • Handstand Push Up Modified
  1. Start on all fours, hands and knees
  2. Raise your knees and keep your toes on the mat (downward dog position)
  3. Engage your abs and bend your elbows so your head almost touches the floor
  4. Push yourself back up to the downward dog position
  5. Try and keep your back high and inverted through the whole move
  6. When you can comfortably do 15 repetitions, start doing it with your feet raised on a stool
  7. When that gets easier, do it with feet high against a wall and the as full handstand
  • Broad Jump Burpee
  1. Start standing so that your feet are about hip width apart
  2. Drop your hands to the mat, bring your chest to the mat and kick your feet back keeping your hands under your shoulders
  3. Push yourself back up into a shallow squat, keeping your body straight with your core engaged
  4. Quickly push off from your toes to make a broad jump forward
  5. Land softly as far forward as possible on your feet and heels with your knees bent
  6. Turn around and repeat 10 times
  • Alt leg Knee Up
  1. Lie down on your back with your legs out straight and arms out straight past your ears
  2. While keeping your arms straight lift your back and chest off the mat
  3. While lifting your back also lift one leg so your feet and hands can meet above your hips
  4. Return to the lying position and repeat with the other leg
  5. Do 5 sets or alternating leg lifts
  • Pistol Squat
  1. Start standing in front of a bench or strong chair with your left leg straight out in front and a few inches off the mat. Hold your arms at a diagonal in front
  2. Keeping your left leg raised and extended in front of you push your but back so you descend into a squat position on your right leg then onto the bench
  3. Push back up to a standing position and do two repeats then change legs
  4. You can increase this by raising your other leg higher or holding your foot while doing it

This CrossFit workout in Burleigh is designed to give you a home workout when time is short or you feel the need for a little extra. It’s often not possible to take any equipment with you on holiday so these jump squats, handstand pushup, board jump burpee and Alt leg knee up are perfect.

Top 10 Reasons That You Should Begin A Crossfit Routine Today

CrossFit is not like any other fitness style, it combines all types of exercises and allows you to obtain your optimum fitness level and then expand on that to become truly fit. You will not specialize in any one area but become great at everything and prepared for anything so join Crossfit Carv today.

crossfit

These top ten reasons to begin a CrossFit routine today are just the start and after you try you will find lots more compelling reason to keep going:

  1. CrossFit provides friendly competition between yourself and others, it’s not about winning, it’s all about bettering yourself and having a great time doing it. Yes, CrossFit is fun.
  2. CrossFit is not just a sports type workout, it’s about being part of a community of great people who all want to work out together with great coaches and inspired people.
  3. CrossFit encourages consistency and gives you measurable results with factual data to show your progress and results.
  4. CrossFit prepares you for any situation, gives you stamina and energy no matter what life throws at you, you will be ready and strong enough to deal with anything.
  5. CrossFit Emphasizes intensity that gives you results, you train at a level that is appropriate for your own psychological and physical limitations and improve as it changes your whole life. You will quickly regain all the flexibility and mobility you had when younger.
  6. CrossFit just creates Athletes; it trains your body to work better in promoting functional exercises, emphasizing actions and movements to promote better core strength, stamina, balance, agility and coordination. The emphasis is not on looking fit, but being fit, and you start to look better naked which is such a come-on for your partner.
  7. CrossFit promotes functional movements, it helps you in your everyday life, you become much more efficient, less likely to have injuries. It gives you the need to have a healthy diet, you will not want to eat anything else, junk foods will leave you cold. It helps to promote longevity and has all your body working at peak efficiency. You will no longer have any weaknesses you have to work on all aspects and there is always room for you to improve.
  8. CrossFit gives you more confidence and allows you to perform thing you never thought possible while it sharpens your mind and heightens enjoyment in a drug free environment. This is the ideal way to say to the world ‘I’M standing on top”.
  9. CrossFit is cheaper than therapy and a great way to leave a bad day behind. Working off a problem or issues is so much easier when you’re taking it out on a barbell or beating the clock on your routine.
  10. You always have a coach who can help you do it, they lead you and inspire you to do it properly and get the best for all your hard work at CrossFit Carv.

CrossFit is not just another exercise fad; it’s a lifestyle choice for those who really want to bring their bodies to their peak physical and emotional levels. It is a total life changer, you’ll have far more strength and stamina than ever and be able to do anything.

Easy CrossFit Workouts to Improve Strength

Getting fit and improving your strength has never been easy, but now at CrossFit on the Gold Coast, everyone can if they want to put in the work very quickly increase their strength and overall fitness level. These easy CrossFit workouts can be done anywhere, even if you are away on holiday or far from your box (gym). So try these:

crossfit

  • Workout 1

A Circuit AMRAP Workout (as many rounds as possible)

  1. Do ten Burpee’s

Begin in a standing position, drop to a squat with your hands on the ground. Then kick your feet back to the plank position and keep your arms extended.

Immediately return your feet into squat position.

Stand up from the squat position

  1. Do 20 Bodyweight Squats

Begin with your arms extend straight out in front, palms down and feet flat on the floor, slightly wider than shoulder width. Slowly, while keeping your back straight, bend your legs with your head up and looking straight in front. Squat down until your thighs are parallel to the floor, then stand again

  1. Do 30 Sit-Ups

Do each exercise for the number of reps suggested for 10 minutes and keep a record of how many rounds you can do so that the next time you do the exercise you will be able to see your progress

  • Workout 2

A Circuit of 5 rounds for time

  1. Do 5 Handstand Push-Up’s

This can be done against a wall or fence or do regular pushups?

  1. Do 10 Jump-Lung to Feet- Jacks
  2. A combination of squats and jumping jack starting from a squat position with one foot placed in front
  3. Do 15 Mountain Climbers

Start in a plank position and run on the spot while keeping the plank position

  1. Run 200 meters Running Treadmill or run hard for 30 seconds

Time yourself to do one round of all the exercises as quickly as you can

  • Workout 3

Minute by Minute for 20 minutes, using a timer or clock

  1. Do 10 Burpee’s in 1 minute
  2. Do 15 Box-Jumps in 1 minute

These can be done on a bench or using a step

  1. Do 15 Barbell Step-Ups in 1 minute

Stepping up on a bench or step, holding a barbell in each hand

  1. Do 20 Kettlebell Pass Between the Legs in 1 minute

Stand in a comfortable stance with a kettlebell placed between your legs. Keep your back flat and push out your but so you bend forward. Pick up the kettlebell and do figure eights around our legs while passing the kettlebell between your hands

Do each exercise for 1 minute, if you finish before the minute, rest until the clock reaches the 2nd minute and start the next exercise. If you’re not finished within the 1 minute, just start the next exercise When you finish all exercises start the next round and keep going for 20 minutes recording your progress to enjoy CrossFit on the Gold Coast.

 

To build up your strength and endurance these easy CrossFit exercises can be done at home at your box (gym) or almost anywhere. These workouts include Burpee’s squats, situps, handstands pushups, jumping lunge jacks, mountain climbers, box jumps barbell step-ups, kettlebell passing and running.

5 Crossfit Workout For Beginners

CrossFit is a high Intensity type of workout program that varies or changes constantly, so you work all parts of the body, but not any one area. It is a type of exercise regime can work for anyone of any age or fitness level. When first starting out in a CrossFit gym on The Gold Coast it can seem a bit daunting, but the whole idea is to have a program that challenges and changes you. Newbies should not feel intimidated by the sports tough reputation and of course when starting it is necessary to ease your way into it and not expect to be able to do the advanced fitness programs until your body has adjusted to it.

crossfit

These CrossFit exercises are beginner friendly, but still challenging to give you an idea of what to expect when you commit to the full program.

1. Start: Do a 10 to 1 Countdown WOD

Do 10 of each kettlebell swings using a moderate weight

Follow them with 10 dumbbell thrusters (where you hold a lightweight (1kg) dumbbell using both hands in front of your chest and squat while still holding the dumbbell in place. Then stand up straight while raising the dumbbell above your head). Repeat this sequence starting with 10 of each then 9 of each until you’re down to 1

2. Do as many Burpees as you can in eight minutes

Start standing, then drop to a squat with your hands placed in front of you on the floor. Kick your feet back to a raised plank position. (Do a press up if you like). Then jump your feet back to a squat position and then jump/leap into the air with your arms raised straight above your head.

3. The Body Weight WOD

Perform three rounds each of the following exercises with as much intensity as you can.

  • Air Squats

Stand with your feet a little wider than your hips and have your toes pointed out slightly with your arms at your sides. Then stiffen your core muscles while pushing out your chest as you pull your shoulder blade together.

Bend your knees and push your hips and butt out, then down like sitting in a chair.

Keep your weight on your heels and your knees over your toes.

Go down until the thighs are parallel to the ground (or as low as you can) keeping your knees externally rotated. Keeping your torso tight, raise your arms as you go down; Straighten your legs while squeezing your butt and lower your arms to return to standing.

Sit-ups

Pushups (Can be from the knees to start)

Ring rows (Aussie pushups)

Burpees

4. Squats, Pull-ups Presses and Run

3 rounds of 12 front squats with barbell, 10 pullups, 8push presses then ¼ mile run.

5. The Running sandwich

¼ mile run, followed with 40 air squats, 30 sit ups, 20 burpees and 10 pullups, then a ¼ mile run.

For those newbies to CrossFit who want to get extremely fit try your first workout at a CrossFit gym on The Gold Coast with this challenging but enjoyable routine that is sure to give a good start to beginners before the real training begins. Then you will know if this is for you.

Top 10 Benefits That You Will Have After Joining A Crossfit Gym

Joining a CrossFit gym is not for the faint at heart (although it should be because they won’t stay that way for long) it for people who seriously want to become healthy and reach their optimum physical condition. Once you reach the stage when you understand that you have to do something to regain the energy you had during your youth, you are ready for CrossFit and finding these benefits for yourself.

crossfit

1. You will really know just how out of shape you are

Most people spend their first few sessions at CrossFit learning stretches and basic techniques. Although this is an easy stage you will sweat like you never have before and you will spend most of your time trying to catch your breath.

2. The realisation of just how fat and unfit you are, will surprise you

All the instructors and longtime CrossFiters will look like superheroes, they will be much lighter than you, but have at least twice your strength. The idea is not to look like MR or Miss Universe with huge muscles, mostly CrossFit athletes look just like other athletes, but they are really strong.

3. You will learn all the different terminology

Things like WOD which means Workout of the Day. Every day there is a combination of exercises that everyone does that day. Usually, this WOD consists of one gymnastic move, one cardio move and one power lifting maneuver

RX is the term when you finish everything in the specified time.

Box is the CrossFit center, it’s not called a Gym but a BOX.

4. Everyone you know who is not a CrossFit member

People will think you have finally lost the plot and try and advise you just how dangerous Cross..something or other is. It is nothing like a commercial fitness club or gym.

5. You will get good at counting

CrossFit is about doing reps you do 20 of this then 10 of something else, followed by 30 of this, then a run for so many meters. You will learn quickly how to count backward and figure out how many reps are left until your break.

6. You will discover what stamina and endurance is

This is nothing like you have ever experienced before, it will give you a whole new respect and appreciation of what strong is.

7. First, you will be surprised that you will gain weight as muscle is much heavier than fat, but soon you will find that this stops and you regain your optimum size and weight.

8. New Energy

You will have lots of energy even after a hard workout.

9. Mental weakness

You will learn just what mind over matter means.

10. Mental Strength

CrossFit will help you develop your mental abilities and just how tough you can be.

Learning and joining a CrossFit gym is one of the best things a person can do for their own development. It is on a personal level, but done with a whole team of people with similar desires and ideals. CrossFit is a tight family of supportive people.

Top Health Benefits Of Joining A Crossfit Gym

The CrossFit craze has helped many people get super fit and does not look like it will stop as more and more gyms (Box as they are called by those in CrossFit) open all around the nation. To join, find a local CrossFit Gym. They will give you a warm welcome and introduce you to the most challenging and life changing experiences that have ever happened to you.

group fitness class

Some of the health benefits you can expect to experience when you join a CrossFit on The Gold Coat are as follows:

  • The first thing you will realize is, even if you have been doing regular gym for years is just how unfit you really are. Those of us who have been couch potatoes for the last few years and wish to get rid of a few love handles while regaining our youthful bodies and energy levels will have their minds blown away (in the nicest possible way ha ha) with just how much effort is required to do CrossFit. But the benefits are worth every bit if the effort.
  • The first thing is you will lose all the excess fat and your body will start to feel more supple.
  • You will have far more energy than you have ever had, even after a long workout.
  • Because your body is working at its peak you will soon be in your optimum physical condition and your strength will increase by between 50 and 150 percent.
  • You will find that your eating habits will change and you will crave healthy, high energy foods and junk foods will no longer appeal to you.
  • Not only your body will be in, the best shape it has ever been in, but your mind will become sharper because your body is finally doing the work it was designed to do and so produces the enzymes and compounds that stimulate brain function and reinforce the pleasure centers.
  • Yes, even your sex life will improve, not only your stamina, but your overall enjoyment of physical sensations.
  • Gone will be the potential for getting heart disease and diabetes as your body will use up all the foods you consume, the huge amounts of sweat you shed will remove most of the stored toxins and pollutants in your body.
  • Your sweat (perspiration) will not have an unpleasant odor like those who have had very little exercise and normally eat a lot of processed foods as the bacteria that cause odor live mainly on the toxins in sweat from those who eat processed and junk foods. One of the ways our body’s detox is to expel toxins and impurities from processed and junk foods in the sweat.
  • You will meet lots of like minded people who will help and encourage you to reach your optimum fitness level. CrossFit gym members on The Gold Coast and everywhere else form close social bonds and friendships.

What is Crossfit all about?

Crossfit was developed by Greg Glassman over several decades as he created a fitness program specifically designed to promote and improve health and fitness. The CrossFit program is made up of a series of constantly varied and functional movements that are designed to reflect the best aspects of different sports and exercises such as running, gymnastics, rowing, weightlifting and many others. 34586461_1597328397055960_7802360013661405184_n

These programs are designed to give a person a broad, general degree of fitness that’s supported by observable, measurable and repeatable results so you are ready for any physical contingency.

It really specializes in not specializing in any field, but covering all the exercises for core body development as you can discover for yourself by visiting a CrossFit gym on The Gold Coast.

CrossFit is a fitness program that can challenge the world’s fittest athletes as well as those who have not trained for a long time or even those who have never done any exercise or training because it is scalable depending on an individuals experience and fitness level. It is often called “The sport of fitness”.

A Breakdown of CrossFit

  • CrossFit consists of a series of training programs that build strength and conditioning through a variety of varied and challenging workouts.
  • Every day the workout tests a different part of a person’s functional stamina, strength and/or conditioning without specializing in any particular aspect.
  • CrossFit’s goal is to build your body so that it’s capable of doing almost anything.
  • CrossFit Gym is very different from the usual commercial gym.
  • The program is designed to provide universal scalability so it is perfect for anyone committed to individual fitness regardless of their experience.
  • It does not have individual programs everyone from elderly Grandmothers to people with heart conditions do the same program just to a degree that suits them and their fitness level.

For Every Body But Not for Every Person

  • Everyone is capable of doing CrossFit, but it is not for those who want to develop a specialised sport, although many people who do specialised sports also do CrossFit.
  • CrossFit is a great place to start for people who want to do weight training and gain overall fitness.
  • CrossFit is also great for people who enjoy a gym with a close-knit and supportive community.
  • It is also a great place for fitness fanatics to indulge their desires with others who strive for physical excellence.

Is CrossFit Dangerous

  • All sports are potentially dangerous, if not done properly and if common sense is not used and you are unsupervised.
  • Most CrossFit workouts involve a number of endurance and strength training exercises that are to be completed within a certain amount of time or a number of repetitions to be done as fast as possible.
  • The idea is to push yourself to your limits, but not overdo it. When you first start the weights and numbers of repetitions are reduced and you gradually build them up until you can finish in the prescribed time or sooner.

CrossFit is a fitness regime that is designed to give those that practice it a total body workout without placing any emphasis on any one area, but in all areas. It is suitable for people of all ages and fitness levels who wish to obtain there optimum fitness level