Markus A. Kassel - CrossFit Guide for Beginners: The Training Manual for Developing Extreme Athleticism (Exercises, Nutrition & WODs included)

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Smashwords Edition

Copyright 2015 Markus A. Kassel

All rights reserved. This book or any portionthereof may not be reproduced or used in any manner whatsoeverwithout the express written permission of the author, except forthe use of brief quotations in a review.

Disclaimer: this book is meant forinformation and educational purposes only. Consult with yourphysician before attempting any of the exercises described in thisbook. The author will not be held accountable for any damage causedby the implementation of the advice given throughout thisguide.

First Edition.

Visit the authors website: http://RealLifeSuperman.com

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Following my Real Life Superman series,Ive received a lot of questions on how to get started withCrossFit and I can certainly understand why. Heres one disciplinewhich, in the span of a few years, has turned from obscureunderground sport to new Holy Grail of training methods,with millions of die-hard practitioners the world over. It even gotits own Olympics equivalent with its yearly Games where the bestof the best face off against each other to determine who thefittest man and woman on the planet are. Godlike humans who embodythe Real Life Superman spirit with their extreme speed, strengthand stamina.

In short, unless youve been living under arock, youve probably been bombarded by videos and snippets aboutthose crazy workouts that look like aerobics on steroids.Wherever you go nowadays, it seems like theres someone to bring upthe subject. CrossFit this, CrossFit that... How not to get yourcuriosity aroused?

And there you are, ready to finally discoverwhat the fuss is all about. If its just another big passing fad,like Acid house music, destined to die a slow death. Or if CrossFitis here to stay. Whatever brings you here today, this referencebook was made for you. Whether youre looking for information tomake up your mind on whether or not you should give it a shot oryoure in need of a manual to show you how its done and how to getprepared, you will get the answers you seek in these pages.

So, are you ready to get started and enterthe fabulous world of X-Fitters? Alright! But before we do, letssee together what people mean exactly when they talk about thisactivity.

If you pressed me for a definition, I wouldsay that CrossFit is a hybrid sport that is complete/comprehensiveand that will aim to increase your efficiency on all levels. Whilemost other sports are happy to just focus on 1 or 2 factors(running, for instance, will look to improve your speed overtime), CrossFit will strive to have it both ways.

When I say that its a hybrid, I makereference to the fact that it draws inspiration from 3complementary specialties which are:

Cardiovascular training;
Bodyweight workouts;
Powerlifting.

With a plethora of exercises as diverse anddemanding as the Russian swing, the box jump, the wall ball, theburpee and the muscle-up, you WILL be pushed to your very limitsand forced to grow. In the same manner that banging your fists on apunching bag will strengthen your hands over time, CrossFit willturn its devotees into real life Terminators. You will becomequicker, more agile and powerful as the months go by and you reapthe fruits of your hard labor... but you will also develop a mentaltoughness that borders on masochism. Well, thats the theoryanyway.

While a lot of people first get interested inthis sport as a means to lose weight and get back in shape, moststay with it for the continuous challenge that it poses. And I mustadmit, for having witnessed firsthand the sheer intensity of itsworkouts, that it does present a huge incentive for those who like myself love to get their butt kicked! By pushing back yourboundaries, over and over again, you eventually develop a mindthats harder than the kettlebell you use for your swings.

Now, to be honest, your ambitions matterlittle here. You could be searching for a flatter stomach, moremuscle mass or mobility; CrossFit is such a complex andmulti-leveled beast that youll be able to reach all your goals bytrying to tame the darn animal. Whatever your background or presentabilities, youll see that it will get you where you want tobe.

While it took some time for the movement totake off and take the entire globe by storm, CrossFit isnt the newinvention most people believe it is. In fact, it may even be olderthan you, young Jedi! We have to go back to the seventies to findits modest beginnings.

The reasoning behind its conception was thesame that I hinted about at the start, i.e. that every trainingmethod so far didnt provide the necessary tools to develop yourathleticism on all plans. And thats what led Greg Glassman, aformer gymnast, to create this sport.

The first box (name given to CrossFit clubs)opened its doors in 1995, and the rest as they say is history.Every year, it spreads its tentacles a little further, gaining moreand more support and aficionados. Today, I think it has earnedits legitimacy. No more need to prove its worth. CrossFit doeswork! Follow its principles for a few months and youll feel likeyouve been pumped full of amphets. On top of the world. Ready foranything.

But if theres one thing that sets it apartfrom the rest, beyond the amazing transformation it can bringabout, its the unique spirit that drives the community. Nowhereelse will you see novices and champions train alongside each other,ready to help one another become better, ready to push the other tosurpass himself and bring out the best in him.

Yes, its the sense of frank camaraderie, thedeep love of the sport, that makes CrossFit so special. I canpersonally attest, for having been invited to a wide range ofboxes, that Ive seldom been so welcome anywhere.. and Ive triedmy share of different sports and activities! No matter the town orthe neighborhood, I was greeted with open arms and a big smile, asif this training method had changed its followers at their verycore and made them more empathetic. As if their efforts had humbledthem.

I strongly believe that there lies one of themain reasons CrossFits become the top dog it is today. When youconsider this atmosphere of support and brotherhood to theconditions one has to suffer when stepping inside a regular gym where its the free-for-all mentality that prevails and people lookat you the wrong way , no wonder most people end up losing anymotivation and quitting after a while! Its just not fun under suchconditions.

So, if after reading this small intro, youfeel like giving CrossFit a shot, lets delve right into thematter. Lets see what you can expect and how to get prepared. Andit all starts with introducing the new tools of the trade.