The implications of Crossfit on personal health and fitness.

Andrew Her! 3/23/14 6:18 PM

Comment [1]: Fix APA formatting, there needs to be a cover page and running head. You also don't need your name and date etc. on every page, just the running head as a header.

The implications of Crossfit on personal health and fitness. Andrew Her University of North Carolina at Charlotte

Andrew Her! 3/23/14 6:20 PM Comment [2]: Topic is good and is relevant to everyone

Andrew Her English 1102-010 March 18, 2014 Life begins at the end of your comfort zone. Many times we see fit, beach body guys and girls at the gym and when you compare them to yourself, you lose motivation. You know you need to change but lack that drive to become what youve always wanted to be. Many times I have felt the stares and giggles from wandering eyes on my physical attributions and one thing came to mind, Im not doing this to be your motivation, but to

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compete with myself and love myself. Many obese and overweight Americans tend to be scared of entering a gym to be criticized and laughed at but why must we react to their need for change. Crossfits environment has no discrimination towards anyone young or old, skinny or obese. We go to train our mind, body, and soul. But I believe it is essential to discuss the benefits of crossfits intensive training and how it can decline obesity, the most common health disorder in America. We will also discuss the differences of crossfit and traditional anaerobic exercises. Not only does it have its benefits, we will also be discussing the drawbacks of crossfit and how it can impact muscle growth. Terms: Crossfit: Kuhn, Steven, (2013), describes crossfit as a diet and exercise program that follows our old paleo way meaning that how our ancestors relied on fresh meat, nuts and vegetables is the principal of eating clean. He describes how Greg Glassman, a former gymnastic coach and high intensity trainer, formed crossfit in1995. CrossFit incorporates high-intensity interval training, Olympic weightlifting, powerlifting, gymnastics, strongman exercises and other disciplines. Paleo: Short for Paleolithic is a healthy lifestyle, which mimics the way our ancestors once ate and lived. The paleo diet relies on lean meat, nuts and seeds, seafood, and fruits and vegetables.
Andrew Her! 3/23/14 6:16 PM Comment [5]: Add what anaerobic is. Andrew Her! 3/23/14 6:17 PM Comment [4]: Capitalization of "CrossFit" differs a lot throughout, keep it unanimous

Andrew Her ENGL 1102-010 March 18, 2014 WOD (Work Out of the Day): The WOD is usually after a warm up to get the blood flowing and approximately 15-minute strength conditioning. The strength conditioning

can consist of anything to improve your max Olympic lift. Lifts such as front squats, back squats, power cleans, push jerks, shoulder to overhead, and many more. Then comes the WOD, which can consist of high intensity training. WODs can be up from 12 minutes to 25 minutes of AMRAPs (as many reps as possible) or EMOMs (every minute on the minute). WODS are designed to improve your endurance and skill. AMRAP: As many reputations as possible. During the WOD you can do anything from wall balls, box jumps and 100 meter run. During this workout you have a set time, such as 12 minutes, and within that 12 minutes you have to do as many reps as possible, thus calling it an AMRAP. EMOM: Every minute on the minute. This workout can consist of 3 power cleans and a 100 meter run. On odd number minutes you do 3 power cleans and even number you run 100 meters. This set time frame is usually around 20 minutes depending on the exercise. Burpee: The burpee is also referred to as the squat thrust. It is used in an anaerobic exercise and strength conditioning. The movement is a four step movement consisting of standing position, squat position with your hands on the ground, kicking your feet back while your hands extend, and then immediately returning to the squat position. For crossfit they use the push-up technique following the plank position, this is called the burpee push up. Literacy Review
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Andrew Her 4 English 1102-010 March 18, 2014 Crossfit and other high intensity training can be beneficial to a healthier state of mind and physical well-being. Patel, Pratik, (2008) had stated that 2/3 of Americans are obese or from being overweight. The author has also stated that many of these people suffer from type 2 diabetes and that with high intensity training it can improve an individuals insulin sensitivity and improve blood glucose control. The article further went into depth on how crossfit can improve blood flow, decrease in body fat percentage, and insulin sensitivity. From joining Crossfit Northlake, I have witness massive changes in participants whether it is less body fat percentage or building stronger bodies. It not only changes your physical outlook but your mental state as well. Through the coachs motivation and the individuals drive, they have exceeded their own expectations. The motivation each participation receives to the friendliness the environment has to offer. Although some people might disagree with crossfit, I believe it has its advantages. Castillo, A., (2013) describes why we should chose crossfit to lose fat fast. In his article he describes it as balanced and a holistic way of attaining fitness and health. In his article he tells us how crossfit can influence all the muscle groups rather then focusing on one in particular. In my experience with crossfit, I have felt my whole body shiver from pain rather then going to a gym where I would only focus on muscle to get bigger. Gillio, Sarah M., (2013) took on that doing crossfit would be beneficial for women in their state of mind. For her study, she wanted to understand how crossfit can improve a womens integrity, anxiety, and depression. That with crossfits environment, the friendliness and motivation can improve their mental state of mind. In an article written by Michael M. Smith, Allan J. Sommer, Brooke E. Starkoff, and Steven T. Devor (November 2013) they concluded that the high intensity program had improved both genders body composition. The article

Andrew Her ENGL 1102-010 March 18, 2014 had stated that the high intensity program was more sufficient then the regular interval exercizes. Downside of Crossfit Like many exercise programs, crossfit has its dark little secrets as well. One article

identifies this subject as crossfits dirty little secret. Eric Robertson wrote in article about a rare condition called Rhabdomyolysis. This condition is the breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. These substances are harmful to the kidney and often cause kidney damage. He states in the article that the participant who had attended a crossfit class suffered from rhabdomyolsis and had lost her muscle tissue. The sad part was that the coach knew all about the rare condition. Preparing to be a warrior? So how can someone who is not physically active prepare for crossfit or be a crossfitter? Arnold Schwarzenegger once gave a speech on the 6 rules for success. Not only do I believe they pertain to life but in a crossfit setting as well. In his speech he tells us that you have to trust yourself, break the rules, don't be afraid to fail, don't listen to the naysayers, work your butt off, and give back. So why do I believe this is necessary for change? First and foremost to change and be better, you have to believe in yourself. In life there will be people who tell you that you wont be able to accomplish something or be someone but like Arnold said you have to dig deep down and find yourself and be yourself, not what others expect you to be. Next I believe it is necessary to get out of your comfort zone. You wont get anywhere by following what society expects you to be and how you should feel. There are too many times in life that people are afraid of change or

Andrew Her 6 English 1102-010 March 18, 2014 are scared of the possibilities but I say be different, be you. In crossfit you cant be afraid to fail. There are so many times you will fail but that's the best part because you get to see what needs to change or what needs to improve. Being a crossfitter doesn't mean you have to be perfect at everything but the willingness to fail and learn. Don't listen to the naysayers, the ones that say you cant do it or the ones who hold you back. With that being sad you have to follow your goals and drive to achieve more. You cant listen to those who look down upon you and make you feel less because we are all create equal regardless of the situations. The next phase is to work your butt off; with everything we do we must always work our best to achieve our dreams and goals. Nothing comes easy and so we must continue to strive for better and to continue learning. The final step is to give back, give back to those who have started, be a mentor or coach so that others can achieve their dreams and goals. I believe these are some of the steps at being a crossfitter as well as life. (Arnold Schwarzenegger USC commencement speech 2009) So is that all you need to do to become a crossfitter? If you prepare by giving it your all and never doubting yourself you can achieve and be anything you set your mind to. You have to keep trying no matter how tough it may be or how difficult it becomes. To be a crossfitter you have to be eager to learn and to not be ashamed that you finished last but to understand you made it through. My Crossfit trial Before beginning I was hesitant about trying something new and so high paced. I had no idea what I was in for or what I would be putting my body through. The things I thought I could never do and the health I wanted to achieve seemed to be out of reach. As the first day arrives I became nervous and I had begun to doubt my ability to finish. I saw the pain
Andrew Her! 3/23/14 9:10 PM
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Andrew Her ENGL 1102-010 March 18, 2014 in everyones eyes that had previously did the WOD but I saw a glint of happiness

because they all finished. I had thought to myself, can I really do it? So I gave it my all, heart beating rapidly, sweat dripping over my eyes, the roar of the coaches as they motivated us to beat the pain. At last, it was over, I had completed my first WOD and fell in love with crossfit. Throughout my time at Crossfit Northlake I had seen participants drive their bodies past the max, I have seen people change from the shy lonely guy to the one cheering their teammates during competitions. Crossfit has changed me for the better, I am more aware of healthy eating and staying active. But most importantly I am aware that we need to change for the better. To change the lives of others in a healthy lifestyle and introducing other alternatives then relying on binge eating to relieve stress. So why is obesity an important topic? Obesity affects 2 out of 3 Americans, which in turn causes an insulin resistance within the body and type 2 diabetes. These problems become serious issues that can lead to high blood pressure and death. So we tell ourselves, so what? If we don't fix the problem now, how will our future generations live their lifes? Will they be even more obese then how it is today? We need to change our views on becoming healthier, not because society has told us to but for the ones we love and especially for ourselves. To be able to see our kids grow into fine young men and women, and to spend quality time without worrying when the obesity will be too much. It is better the future and how we can promote a healthier lifestyle rather then focus on technology.
Andrew Her! 3/23/14 9:15 PM
Comment [9]: Go thru paper and add missing words and fix all necessary parts

Andrew Her! 3/23/14 6:18 PM Comment [8]: I think your so what is really great, definitely a good way to wrap up the paper.

Andrew Her English 1102-010 March 18, 2014

Andrew Her! 3/23/14 9:13 PM

Comment [10]: Fix the format to make the paper more even

Work Cited Kuhn, Steven, (2013) The Culture of CrossFit: A Lifestyle Prescription for Optimal Health and Fitness. Senior Theses - Anthropology. Paper 1. (http://ir.library.illinoisstate.edu/sta/1)

Patel, Pratik, (2008) The Influence Of A Crossfit Exercise Intervention On Glucose Control In Overweight And Obese Adults (http://krex.kstate.edu/dspace/bitstream/handle/2097/14961/PratikPatel2012.pdf?sequenc e=3)

Castillo, A., (2013) Crossfit to drop fat fast: A Beginners Guide To Crossfit Training To Drop Fat Fast (http://books.google.com/books?hl=en&lr=&id=yYuvAQAAQBAJ&oi=fnd&pg=PA1&d q=crossfit+benefits&ots=iegvwypvyB&sig=H6QvqtErk4Ci6F4a2H4NUO2dKYA#v=on

Andrew Her ENGL 1102-010 March 18, 2014 epage&q=crossfit%20benefits&f=false)

Gillio, Sarah M., (2013) Socially supported exercise: implications for improving mental health in women (https://dspace.smith.edu/bitstream/handle/11020/24206/S%20Gillio%20Thesis%20Text %20for%20PDF%20REAL%20FINAL.pdf?sequence=1)

Smith Michael M., Sommer Allan J., Starkoff Brooke E., Devor Steven T., November 2013 Volume 7 Issue 11 Crossfit-based high intensity power training improves maximal aerobic fitness and body composition (http://library.crossfit.com/free/pdf/CFJ_Devor_CrossFit_Publication_1.pdf)