CrossFit From The Couch Home Program Guide

Getting up off the sofa and going to the gym is impossible sometimes. Sure, the good weather changes things but you still don’t want to be stuck inside. And, no one wants to spend the summer working out in a stuffy room full of exercise equipment. Plus it is expensive. 

Health and well-being, then, can suddenly take a turn for the worse. Whereas everything was under control before, now you are slacking off hard. What are the solutions? What should you do? 

The answer is to work out from home if the gym is too demanding, mentally and physically. CrossFit has you covered – thanks Glassman and Jenai – but you must tailor the program to your surroundings. 

The Gear 

People can complete CrossFit programs without specialist clothes, but it’s hard work. Remember that workouts are developed with a vast range of movements in mind. WODs are a prime example of this. So, you’re going to need to be able to stretch and lunge and breathe throughout the exercises. And, your outfit should reflect this fact. The post “11 Best CrossFit Shoes Reviews” has info on comfy and stable footwear, while the humorous and helpful article “What NOT to Wear to a CrossFit Class” covers everything else. If in doubt, choose comfortable and stretchy over tight and restricting.

The Workouts 

Once you have the outfit down, then it is time to choose a program which suits your needs. Whatever you do, please don’t pick one at random because this method won’t work. CrossFit is about doing specifically tailored exercises which you reach a target. It may be anything from losing weight to toning up, but the essential part is to understand the body’s needs. Without a guide, you are going to have to use the internet as a research tool. To learn more, check out “How to Create a Crossfit Workout.” 

The Structure 

How often you exercise and how often you take a break are essential components of any program. To begin with, getting the right balance will help you to target your problem areas. After a while, you should start to see an improvement. Secondly, a balance breeds routine, which improves attitude and dedication. Training for five days a week (and trying to eat clean at the same time) is bound to make you want to quit and try a new fad. 

However, doing three days in a row with a rest day is a very good compromise. Also, do the least strenuous activities first and work your way up to the hardest ones to help you lose the most bodyfat and build the most muscle. 

The Language 

Using a YouTube video or a workout DVD (do they still exist?) is a fantastic way to ensure you are doing your training correctly. The only issue is the jargon because they assume listeners and watchers are CrossFit-ready. Anyone who isn’t should learn the terms ASAP as it will improve the experience. For instance, WOD means “workout of the day,” and AMRAP stands for “as many rounds as possible.” classes are held in “boxes,” too - not gym classes. What do you think? Are you ready to give CrossFit a try at home?

I hope you enjoyed this article about how to start a CrossFit workout program from home and on a lean budget.

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- Why CrossFit Isn't The Right Fit For Everyone

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What Are the Common Types of Personal Trainers?

When most people think of getting healthy, they think of dieting. This isn't surprising, as 45 million Americans start a diet each year. But many of these people are doomed to fail because they don't focus on what really matters—exercise. 

In conjunction with a healthy meal plan, exercising can help you get the results you want. 

If you don't know much about working out or planning healthy meals, you might want to get some professional advice. There are several types of personal trainers—all of whom can help you transform your life. 

So what are the different types of personal trainers and fitness instructors? 

Keep reading to learn about some of the different kinds of personal trainers. 

Physique Trainers 

The majority of personal trainers that people work with are physique trainers. If you've ever gone to the gym and seen a professional coaching someone through a workout, it was most likely a physique trainer. 

These professionals work to help people achieve their physical goals. This can include anything from wanting to gain muscle to wanting to slim down a few sizes. 

Physique trainers know exactly how certain exercises will affect your body. They know which workouts can give you the results you want, as well as how often you need to be doing them. 

While they're talented inside of the gym, they're not lifestyle trainers. Physique trainers won't be able to help you fight off cravings or other problems that happen outside the gym. 

Performance Trainers 

While the majority of personal trainers are physique trainers, a small minority of them are performance trainers. As their name suggests, these are individuals that specialize in training people for the performative side of fitness. 

The specific event that these functional performance professionals train you for depends on what you hope to participate in. Many performance trainers work to help their clients excel in weight lifting competitions, triathlons, or certain sports, like track and field. 

Crossfit is a good example of a program that focuses almost exclusively on performance. It emphasizes strength, power, and speed. As these are high-intensity workouts, make sure that you work with the best personal trainer with the right credentials and experience. You want them to have the required licenses or even an online personal trainer certification. 

Lifestyle Personal Trainers 

While physique and performance trainers concern themselves with the results, lifestyle personal trainers focus on the process. By giving their clients the mindset and the tools they need to succeed, they encourage long-term results. 

Lifestyle trainers understand all of the usual roadblocks that people have. This includes things like the feeling of unworthiness, a general desire to give up, and having an unhealthy relationship with food. 

Personal trainers will work hand-in-hand with you to solve all of these problems. They understand that you can have the best body in the world but still be unhappy with the way that you look. 

They emphasize dieting and exercising in a way that doesn't encourage snapbacks to old habits once the program finishes. 

Accountability Coaches 

Working with an accountability coach is a drastic yet healthy measure that some people choose to take to get the results they want. Although they can specialize in other areas, many accountability coaches work in the field of fitness. 

These professionals work with you to spell out your goals. They then create detailed plans that aim to help you tackle them. These plans will have subgoals with varying levels of importance. 

Aside from helping you craft plans, accountability coaches then help you achieve them. They also hold you accountable for all of your actions. 

They don't shame you when you don't achieve your goals, but they do encourage you to do better and try harder the next time. Many people need this level of motivation which is why accountability coaches are so popular. 

Boot Camp Instructors 

If you are looking to work out in a group setting, then attending a boot camp might be a good idea. Leading the class will be a type of personal trainer known as a boot camp instructor. 

Many boot camps take place outside in places like parks or beaches. This makes them a great place for people to soak in the outdoors while also getting fit. 

Boot camp instructors can direct classes covering anything from yoga to Pilates. They work to ensure that everyone in the class feels comfortable and is performing the exercises safely and effectively. 

Sports Trainers 

Sports trainers are exactly what they sound like—professionals that help individuals train and prepare for certain sports. This can include anything from swimming to football or rugby. 

Sports trainers know what muscle groups they need to target in workouts to help you succeed at the sport you participate in. For example, if you are a swimmer, your trainer might have you work your shoulders, arms, and core. 

These personal training professionals also know all about how to prevent injury while training in the field. They work to get you as fit and effective as possible while also ensuring that you don't injure yourself in the process. 

Understand the Different Types of Personal Trainers 

Whether you have a New Year's resolution or just think that it is time for a change, it is never a bad idea to get started on a fitness journey. The right personal trainer can help you get started and hold you accountable to your health and fitness goals. 

Use this guide on the different types of personal trainers as a resource to ensure that you end up working with a certified fitness professional who can truly help you. 

Did you enjoy this article on personal training? If you did, make sure to check out the rest of our site. You'll find all kinds of posts in the Frugal Fitness section that can help you boost your mental and physical health.

How CrossFit Maximizes Your Potential In Other Sports

Looking at the world of sports, you can see that CrossFit has very quickly turned into one of the most rapidly growing sports in the world. It has had a huge impact on the fitness industry, and some of the CrossFit champions are acclaimed athletes today. What this means is that this efficient and engaging “new” sport has become closely connected to other sports as well. 

In fact, a great number of experienced sport experts have shown that it can actually maximize your potential in other sports as well. Those training for the triathlon, for example, have implemented CrossFit into their routine, and have been achieving great results. 

How Does CrossFit Fit The Picture? 

You need to take into account the whole variety of skills that CrossFit consists of. Even when approaching their warming up sessions, athletes tend to shift between rowing, swinging kettlebells, and using wall balls. Strength is an essential element of CrossFit training. Therefore, including a handstand practice or heavy deadlifts and kettlebell lifts, followed by a daily workout of push-ups, pull-ups, or running, makes a perfect training. Now imagine doing all that for a week. 

When looking at other sports, we can see that the cross training feature of CrossFit is a great solution for all kinds of athletes. In fact, there is a big number of baseball, football, and hockey players that reap the benefits of CrossFit as strength training during their off seasons. Next to previously mentioned triathletes, there are swimmers, cyclists, and runners who are aware that this kind of focused strength training combined with their regular sessions activates more groups of muscles and helps them move better. It enables them to go harder and faster than before. 

Even if you are not a professional athlete, you can find yourself a good coach, who can help you combine your favorite sports activity with the benefits of CrossFit training. 

CrossFit & Cycling 

If your favorite sport is cycling, it goes without saying that you should think more than just about the perfect equipment, such as the right tires and the right seat. If you have been going over the same routine for a long time (for example, cycling 2-3 days on a weekly basis and then combining that with 20 minutes of core workout 2 times a week), then it might be a perfect time that you consider introducing some changes. What CrossFit adds to your sessions is variety. Strength training and metabolic conditioning workouts are the perfect solution to maximize your performance as a cyclist. Next to that, you will gain a lot physically. 

Even during your offseason training, you can improve your cycling sessions. The best idea is to start lifting weights. Cycling and CrossFit are basically a great combination of aerobic and anaerobic exercise with strength training. 

How To Properly Combine CrossFit With Triathlon Training 

For starters, if you opt for CrossFit, you need to commit yourself to running no more than three times a week. CrossFit will supplement all the necessary strength and anaerobic training that you think that you might be missing out on. As for your other running exercises during the week, you should take a single long endurance run, about 48 hours after your CrossFit workout, and two simple recovery runs where you are going to pay the most attention to footwork, running form, and rhythm. 

If your CrossFit training consists of deadlifts, pull-ups, and rowing, then you should replace your traditional swimming workout in the next 48 hours with either an easy recovery bike ride or simple aerobic swims. We promise you will still stay lean even without the additional cardio!

Make sure that you track your recovery status as much as you can. Use a tool such as Restwise, or simply check your resting heart rate in the morning. You need to make sure that you are not overtraining. If this happens, skip your next two CrossFit sessions and focus on aerobic-only exercises such as swimming, cycling, or running. 

CrossFit Conclusion 

The fact is that CrossFit is a great system for improving athletic performance. It doesn’t really matter whether you are a professional or doing sports for your personal gain, CrossFit will make you stronger and significantly improve your potential. So, dedicate yourself to proper CrossFit training along with your regular sessions, and you will be at the top of your game.

I hope you enjoyed this article about how CrossFit can maximize your potential in other sports while sticking to a shoestring budget.

Interested in more articles about sport specific training? 

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- Is CrossFit Right For Your Fitness Or Athletic Goals?

- The Pros & Cons Of Using A Home Gym

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Flip Out With This Tire Flipping WOD!

Try this tiring total tire training Workout Of The Day at your outdoor home gym or CrossFit box courtesy of your pals in pain at Frugal Fitness:

10 Giant Tire Flips
10 Giant Tire Flips
10 Tire Pushups
10 Tire Upper Body Stepups
10 Tire Single Leg Squats
10 Tire Planks

You'll be tired for sure after this!

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Switch Up Your Workout Routine & Add A Kettlebell

By Certified Personal Trainer Bernadette Moore of BeMoore Fitness

So, it’s getting toward the end of the year… you’re probably really busy and your health may or may not be the last thing on your mind. I know it is so hard to stay motivated or get much done this time of year that doesn’t have to do with holidays. So, I’m going to share with you a little different kind of workout, using a kettlebell, in hopes that you are motivated to get up, get going, and try it! 

This workout is great for your full body, you will get a great amount of cardio, AND it shouldn't take you too long either. It is set up into a circuit (back to back) to ensure it can be done quickly. You can cut back on the sets if you need to! Just give it a try and see how you feel. Catch Kettlebell fever!

Below is the written workout and then a video to see the moves. Have fun! 

5 Sets Of Each:

- 15 sumo squat + upright row 

- 10 stiff leg deadlift + front weighted squat (make sure to take your time & focus on your form first. Don’t lock your knees for the stiff leg dead, push your hips back, squeeze the glutes coming up, then move the weight up, and squat bringing your elbows to your knees). 

- 15 KB swings (Don’t squat. This is commonly done on IG and such, but just like a stiff leg dead… you want to unlock your knees and push your hips back). 

- 10 burpee + deadlift (make sure you feel balance on your KB/get a bigger weight to have a wider base. Jump out into the burpee, jump in, and then focus on your deadlift form! So, neutralize your back, and come up while pushing your weight through the heels). 

Rest 1-2 minutes and repeat.

Here's a quick workout demo from the personal trainer herself:

And always make sure to eat healthy as well for holiday fat loss!

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Pushup Powerhouse Workout Of The Day

Try out this pushup powerhouse free Workout Of The Day at your box or home gym courtesy of your crazy coach at Frugal Fitness:

20 Stiff-Legged Deadlifts

30 Closed Grip Pushups

20 Power Cleans

20 Pull-Ups

20 Inclined Bench Press

20 Wide Grip Pushups

20 Chin Ups

10 Snatches
30 Knuckle Pushups

10 Burpees

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Punishing Push Pull Powerhouse CrossFit WOD Workout

Pulverize your muscles with this punishing push-pull powerhouse CrossFit WOD Workout of the Day exercise plan to get you pumped.

3x Power Clean + Press

3x Kettlebell Snatches

3x Deadlifts

3x Barbell Shoulder Press

3x Bent Over Barbell Rows

3x Pushups

Pray for pain relief after this punishing process of a workout!

You'll need to stop by your local New England convenience store to pick up some Muscle Milk and red meat after this one!

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Free CrossFit Workout Of The Day WOD Emphasizing Kettlebells

Enjoy this fantastic free CrossFit Workout Of The Day (WOD) to build strength, endurance, explosive power, and lean muscle!

- 20 Kettle Bell Swings

- 10 Kettle Bell Lunges + Reach

- 10 Burpees

- 20 Kettle Bell Cleans

- 10 Kettle Bell SDHP

- 10 Burpees

- 20 Kettle Bell Range Pushups

- 10 Kettle Bell Russian Twists

- 10 Burpees

Feel the burn from those kettlebells! Savage workout for sure.

Or if it's easier, feel free to save this image file of the WOD:

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Pullup Powerhouse CrossFit WOD Training Split

Try out this pullup powerhouse Workout Of The Day at your box or home gym courtesy of Frugal Fitness:

1 Round

20 Back Squats

20 Wide Grip Pullups

20 Hang Cleans

20 Close Grip Pullups

50 Jumping Jacks

20 Barbell Lunges

20 Chin Ups with weighted vest

10 Snatches

10 Burpees with weighted vest

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Garage Workout WOD

While I admit that I'm not the biggest fan of CrossFit, here is a simple and effective frugal "workout of the day" you can do in your garage. Now get to work on this WOD!

4 Rounds:

- 30 Double Unders

- 25 Russian Kettlebell Swings

- 20 Single Arm Dumbbell Snatches

- 15 Sumo Deadlift High Pulls

Don't forget to stretch!

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I hope you enjoyed this article about a garage WOD you can do i the comfort of home. 

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Killer CrossFit Workout Of The Day

Try out this killer free Workout Of The Day at your box or home gym courtesy of your coach at Frugal Fitness:

20 Deadlifts

30 Pushups

20x Clean + Press

20 Pull-Ups

20 Bench Press

20 Dumbbell Alternating Explosive Lunges

20 Chin Ups

10 Snatches

10 Burpees

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WOD CrossFit Workout Of The Day

Enjoy this CrossFit Workout Of The Day (WOD) to build strength, endurance, explosive power, and lean muscle!

4 Rounds:

- 10 Pullups

- 10 Clean & Press

- 10 Deadlifts

- 20 Jump Squats

- 20 Pushups

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I hope you enjoyed this article about another new WOD routine!

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Hench Handstand Crossfit WOD or Gymnastics Cross-Training

Try out this hench handstand WOD Workout Of The Day at your box or home gym courtesy of your crazy coach at Frugal Fitness:

20 Stiff-Legged Deadlifts

10 Handstand Pushups

20 Power Cleans

20 Pull-Ups

20 Inclined Bench Press

20 Handstand Holds

20 Chin Ups

10 Snatches
30 Knuckle Pushups

10 Burpees

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Pump Iron Get A Pump CrossFit WOD Home Gym

Try out this kick ass Kettlebell & Barbell Workout Of The Day at your box or home gym courtesy of your pals in pain at Frugal Fitness:

2 Minutes Kettle Bell Swings

20 Clean + Press

20 Kettle Bell Push Press

20 Pull-Ups

20 Pushups

20 Kettle Bell Squats

20 Barbell Shrugs

10 Kettle Bell Cleans

20 Burpees
20 Deadlifts

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CrossFit WOD For You & Me

Try out this killer free Workout Of The Day at your box or home gym courtesy of Frugal Fitness:

20 Back Squats

30 Pushups

20x Cleans

20 Pull-Ups

50 Jumping Jacks

20 Dumbbell Alternating Explosive Lunges

20 Pull-Ups

10 Snatches

10 Burpees

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I hope you enjoyed this new WOD!

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- Free Total Body Weekly Workout Split

- 5 Frantic Frugal Workouts For A Busy Life

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Why CrossFit Sucks

"Crossfit sucks!" says not enough people these days, whether out of fear of criticism or just lack of knowledge. Over the years you've probably noticed the growing community / cult known as CrossFit taking hold of Millennials and middle-aged fitness enthusiasts alike. It has in fact helped hundreds of thousands of people across the world get in the best shape of their life while building a strong community of positivity and self-improvement.

But CrossFit workouts aren't for everyone. In fact, it probably shouldn't be an option for a large portion of the population. While you should also speak with your doctor and physical therapist for their professional assessment, here's why CrossFit sucks and just a few major factors to keep in mind when deciding to start or continue pursuing CrossFit. Yes it's true CrossFit sucks, so suck it up and read on:

CrossFit Is Expensive

I'll start very objectively with a very obvious flaw in CrossFit for the average person: Cost. While an average gym or health club membership ranges from $10 - $50 per month per person, a CrossFit membership is usually $200+ per month. That's a massive added expense for the average person, especially families with heavy expenses or Millennials with crushing student debt. And the fact that running and working out at home is free or nearly free should always be in the back of your mind. As the owner of Frugal Fitness I could obviously go on about cost effective workouts but I'll leave it at that.

CrossFit Trainer Credentials Are Questionable

This is really the precursor for a lot of other factors I'll discuss later in this post. CrossFit instructors are only required to get a weekend certification to teach clients and be in charge of everyone's well-being. In addition to a plethora of certifications, I earned a degree in Sports Medicine with a concentration in Exercise Physiology over a period of years while being instructed by top doctors, physical therapists, chiropractors, athletic trainers, strength coaches, nutritionists, research scientists, and elite sports coaches. Most CrossFit instructors just don't have the knowledge of the human body that they need to make appropriate judgement calls for their clients.

Questionable trainer credentials have always been an issue throughout the fitness industry. But it usually isn't much better in a CrossFit gym than anywhere else, including lower-priced facilities and classes. CrossFit sucks when it comes to credentials that are top of class.

CrossFit Doesn't Always Coincide With Your Fitness Goals

CrossFit training is not specific enough for several specialized athletes or individuals seeking personalized results. While it's pretty effective for some sports training and lean muscle building, it isn't adequate for other goals. It's not viable training for bodybuilding because it's not focused on building sheer muscle mass and burning bodyfat. It's not completely viable training for powerlifters because a lot of the exercisese and training methods don't make sense for someone working to build up 1 rep maxes on bench press, squat, and deadlift. It's clearly not specific training for cardiovascular athletes like runners, cyclists, triathletes, etc. CrossFit also sucks for those training with injuries, medical conditions, or other special needs. 

While CrossFit training will burn fat, build muscle, improve explosive power, and increase endurance... it isn't always the safest or most effective option.

CrossFit Has No Customization

The WOD (Workout Of The Day) is what it is for everyone and it isn't customized. It doesn't matter what workouts you did outside of CrossFit classes, what joint is bothering you, how your back feels, etc. You just have to do it. It could be 8 sets of squats or a plethora of total body training but if you want to go by the book. Fitness programs should be fully tailored to the individual's needs unless it is a team sports practice or military training. The smartest "Crossfitters" I know (elite athletes usually with a lot of experience) go to their CrossFit gyms but do training specific to what they want to accomplish and not what everyone else is doing. 

CrossFit Can Create Drug Use

I'm not saying that drug use due to CrossFit is a primary area of concern. But it definitely can come up due to the competitive nature of culture and the competition side. Keeping up with the competition can get participants interested in anabolic steroids, testosterone, growth hormone, stimulants, clenbuterol, and other dangerous compounds in order to look and perform better. With all the injuries you can incur from CrossFit (see final point below) it could even spur abuse of other substances like alcohol, marijuana, and pain pills to help numb the pain. In fact, 5 CrossFit competitors were just banned for using dangerous banned substances ranging from steroids to clenbuterol to growth hormones.

Performance enhancing drugs have always been a problem in the world of fitness and sports. But common sense and experience has taught me that people are at least a little more likely to seek dangerous performance enhancing drugs when they're looking to level up in a competitive environment (or competition) at CrossFit as opposed to taking a spin class or going swimming at the local health club. 

CrossFit Can Harm Health

CrossFit can be good for sport-specific training as well as Olympic lifting, gymnastics, martial arts, and even powerlifting at times. It's good for burning fat and building lean muscle. But it's not always the best solution when you're trying to reduce blood pressure, lower cholesterol, and improve general cardiovascular endurance. This is more of a concern for older fitness enthusiasts or those with underlying heart issues or history of heart disease. While not quite as efficient, interesting, or glamorous as CrossFit, doing your 30-45 minutes of low-moderate cardio is often times better for the heart and related areas than busting out as many pullups as you can or lifting 200 pounds over your head. The chance of getting a heart attack or stroke can certainly be higher as well. And let's not forget about rhabdomyolysis from repetitive muscle damage. 

CrossFit sucks for most youth or teen athletes since they are more susceptible to injuries due to incomplete bone growth. 

CrossFit's Questionable Nutrition

Despite CrossFit being a workout program, they often try and make it full lifestyle for its members and that includes nutrition. The vast majority of CrossFitters are told to eat a Raw diet or to be Paleo to help them get their body's back to a more natural state and to improve their gains. While this can certainly benefit some individuals that would otherwise be eating fast food and sweets, it's not the healthiest option for everyone. But what if you're diabetic? What if you're vegan? What about food allergies and kidney problems and sensitivities and medications that you take? What about those dietary supplements that aren't FDA approved? Again, having a blanket statement for all CrossFit members without individual medical consultation is not advisable. CrossFit sucks when it comes to sport science and proven nutritional principles.

CrossFit Can Create Catastrophic Or Chronic Injuries

And finally, probably the biggest factor why CrossFit sucks and isn't for everyone is the high rate of injury. If you search "CrossFit injuries" in Google you'll get about 500,000 results, including many from trusted sources like Web MD and 60 Minutes. It's no secret that CrossFit is a high intensity training regimen with higher risk exercises and a higher correlation of injury. Doing Olympic lifts for 30 reps and going for speed or pushing your new 1-rep max squat will clearly subject you to more potential injuries than doing crunches or bicep curls. Most people I know that do #CrossFit or have done CrossFit have had a significant or suffer a nagging injury because of it. Even genetic freaks I've known personally that have been elite athletes their entire lives have been injured multiple times from CrossFit's sucky workout formats. Tearing a ligament and being sidelined from the gym or even from your day job just isn't worth it. 

You could also think about it this way. The average person can't realistically train like a gymnast, Olympic lifter, powerlifter, professional athlete, or Marine. There is bound to be fallout when someone tries in a competitive environment with less than adequate supervision. CrossFit sucks for the the average person with the average muscle, tendon, ligament, and joint strength.

Why CrossFit Sucks For Most People

As you can see, CrossFit sucks and is not the most viable solution for everyone out there looking to get healthier and stay in shape. If you're already doing sucky CrossFit and love it then I say more power to you. But if you're not sure if you should give it a try, or have had mixed experiences with it, I encourage you to keep some of these CrossFit points in mind. In conclusion, CROSSFIT SUCKS!! Steer clear fellow Frugal Fitness friends.

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Hang On For Health! 3 Hanging Home Workouts For Grip Strength

Enjoy these 3 hanging exercises at home for grip strength, flexibility, and athleticism. Get ready to climb mountains, train for gymnastics, prep for CrossFit, or pull for powerlifting. Used in conjunction with the Perfect Pullup or even just a tree and a towel!




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Frugal Fitness Guide To Reebok Products! @Reebok #GetAfterIt

Reebok helps Frugal Fitness GET AFTER IT!

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