Myth #1: I will have to train until I pass out and die in training.

Don't be fooled by the intimidating names of daily workout plans. It's just a title guys! Although such an opinion in principle can be understood. “The crossfit program is known for its high workloads. When people who have just come to crossfit, not knowing how to correctly determine the intensity of training, feel exhausted and exhausted,” notes Yumi Lee, a Reebok athlete who has gained popularity as a trainer for celebrities such as Jessica Alba and Hugh Jackman. You need to be careful with the intensity of training. In a good crossfit gym, experienced trainers will help you lay the foundation for your form by introducing you to technique and proper load selection. Only then can you start working at high intensity. Without the right form, you will not be able to perform the exercises and achieve your goals, but the risk of injury, on the contrary, increases.

If you can't complete a full day's workout program, stop and let your body rest and recover, Lee advises. “You have to understand the difference between the discomfort that everyone feels and the pain that needs to be avoided. This is a necessary step to take at the very beginning of the crossfit program,” adds Noah Abbott, crossfit Gym Trainer in Brooklyn. "There's nothing wrong with feeling uncomfortable or tired, but if you're out of breath or overstretched, stop if you don't want to get hurt."

Myth #2: I can get hurt

Any activity carries the risk of injury. However, you should not blame any sport, in particular crossfit, for injury, as sports exercises help develop muscles and reduce the risk of injury. Problems only arise when you stop listening to your body. “If you feel something, the coach is unlikely to know about it until you tell him about it. It can't get inside your head and read your mind,” says Noah Abbott.

The same goes for too much weight. If you can't lift it, don't push yourself too hard, advises Christmas Abbott (not to be confused with Noah Abbott), an athlete representing Reebok, who brought her full crossfit experience and experience as a trainer at Reebok Crossfit One in Canton, Massachusetts to winning the title with Team Nascar last year. Here's how she describes her post-workout activities, which are quite normal: muscle inflammation.

Myth #3: I will meet "Uncle" Rhabdomyolysis

No one needs such "relatives". Rhabdomyolysis is a very rare and serious disorder caused by overworking the muscles, causing the fibers to break and enter the bloodstream, which can lead to kidney damage or worse, kidney failure. Many people believe that crossfit training can cause such complications, but today it's time to debunk this myth. “A lot of people take risks, taking on huge loads, striving to achieve visible results as quickly as possible, but their body has not had time to adapt to such loads.” This is what causes health problems. You should not press more than your weight from the chest at the very first workout.

Myth #4: I will gain muscle mass.

This myth “scares” only women, but we hasten to please you: it’s not so easy for women to build muscle mass. “Muscle gain is linked to testosterone levels, so most women are simply not genetically predisposed to gaining muscle mass,” notes Noah Abbott. However, when you watch the crossfit Games on TV or see a crossfit athlete in a magazine, you might be intimidated by those mountains of muscle.

“The crossfit games feature top 50 athletes from around the world who have been doing this for years and have gone through a series of qualification tests that weed out a huge number of athletes,” Abbott notes, adding that most big athletes have a genetic predisposition to gain mass. However, the average woman is more likely to lose a few sizes and finally fit into that old dress, instead of gaining muscle mass due to the crossfit program. “People tend to get leaner and stronger, not bigger,” Noah adds. Change rarely goes very far.

Myth #5: I will have to compete with other athletes

You don't have to make every workout a competition. You set your own goals. This is your choice. Even though you may feel like you're constantly fighting with others and it's getting harder to keep up with the growing competition every day, the only person you're fighting with is yourself. "It's great if you have buddies that you can compete against, it gives you an incentive to work even harder, but you shouldn't be completely focused on the task of 'blanking' your friend or some cheeky guy in the gym," says Abbott.

It is recommended to keep a workout log. Pay attention to how you feel during your workout, how quickly you complete the program for the day, and how quickly your body recovers. This will help you better evaluate your progress and set more accurate goals. You need to focus on your problems, for example, improve the results even by a fraction of a second or have time to lift more balls before the timer goes off. No need to constantly look at others and compare yourself with others. And if the atmosphere of rivalry reigning in the hall starts to suck you in, just get a notebook with your notes. This will help you focus on your own goals. “You may notice that over the past year we have increased the weight of the squat by 35 kg. This will help you understand that you are moving forward, to move forward, you do not need to constantly run after someone.

Myth №6: Мне придется сесть на диету

You can exercise until you're blue in the face, but the result will not come if you do not change your eating habits, so a special diet for a lot of people is the right decision. The best diet, which dates back to prehistoric times, is to eat plenty of protein, reduce carbs, and eat only the right fats. However, for some, this diet is not suitable. Healthy food is often very expensive, and preparing the right dishes can sometimes take a huge amount of time. Therefore, it is best to change only certain eating habits. “Start with regular exercise, and pretty soon your body will tell you what to eat to get the best results,” notes Lee.

If you decide to use a special diet, this is it doesn't have to be a paleo diet or anything like that. Talk to your trainer about his eating habits so they can share the information with you. Not everyone is a nutrition expert, so it's best to consult with a professional dietitian before determining your future eating habits.

Myth №7: Это стоит кучу денег

Yes, a gym membership might be cheaper, but what if you don't see any results? “The gym is where you pay to access the machines,” notes Nate Forster, who owns a crossfit gym on 5th Avenue in New York and another crossfit gym in Miami Beach. “At crossfit, you pay for high quality coaching, we average one coach per 10 people.” There is something to think about here. crossfit offers a training program and personalized coaching and support to help you reach your goals faster. If you visit the gym 3 times a week, do everything that is required of you, the result will inevitably come.

If you are not ready to pay 4 - 5 thousand rubles a month, think that for a few hours of training with a personal trainer you will sometimes pay no less. Plus, you can follow Christmas Abbott's advice and just spend a little less on entertainment. “Invest in health and longevity,” she advises.

Myth №8: Это занимает много времени

Some spend 6 days in the gym for grueling workouts, leaving one day for recovery. But you don't have to be so stressed out. Three to four workouts a week will be enough to achieve good results, and two workouts a week will be enough to keep you in shape if you play some kind of sport.

The classes themselves are short. On average, a group lesson lasts about an hour, and the tasks for the day take from 8 to 20 minutes. It's not very much, is it. “There is a difference between sprinting 400 meters as fast as possible or running 10 kilometers. A 400-meter run can make you very exhausted, so that you can’t even stand on your feet for some time after the race, but after a 10-kilometer run, you can walk and shake with the other participants in the race. So more doesn't always mean better."

Myth №9: Только бывшие спортсмены могут заниматься по программе crossfit

Возможно, когда вы в первый раз попадете в зал crossfit, вы почувствуете себя хилым юношей, который попал в окружение взрослых сильных мужчин. However, all these people were not necessarily professional athletes or simply once engaged in sports. Some, of course, may have been involved in sports in the past, but this does not mean that next to them you should feel like a second-class person.

«crossfit – для всех», говорит Ли. “We have people in the gym who have never played sports before. We had one man who was 35 kg overweight and lost 22 kg in the first 7 months. I also know people who have suffered from serious back injuries, and today they are able to perform exercises that were previously inaccessible to them due to back problems. So there is no need to doubt, drop everything and go to the gym.

Myth №10: Вам придется разбираться в непонятных терминах

Принятые в среде crossfit термины могут сначала показаться вам малопонятными, однако через какое-то