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DIY CrossFit Garage Gym Must- Haves!

In News

Whether you are an experienced bodybuilder who visits the gym seven days a week or new to the world of working out, a DIY CrossFit garage gym might be precisely what you need. This article will discuss CrossFit workouts, the benefits they bring, equipment that will assist with these exercises, and how to create your garage gym at home.  

What Is CrossFit?

CrossFit entails several high-intensity exercises combined with functional multi-joint movements designed to increase endurance, improve strength, and enhance body composition. 

This exercise increases your heart rate and works your muscles as you engage in intervals with little breaks between each one. This exercise has been used in training military personnel, firefighters, and police officers because of its impact on strength and fitness. 

CrossFit Has Many Health Benefits

In CrossFit training, there are 10 fitness domains that are targeted to achieve the highest level of exercise:

  • Cardiovascular and respiratory endurance: Engaging in high-intensity training strengthens the heart and lungs and improves overall endurance. 
  • Stamina: This is defined as the ability to sustain prolonged physical or mental effort. Stamina is improved with CrossFit training, as these intense exercises require you to work physically and require mental concentration as you push your body to complete the workout. 
  • Strength: engaging in any workout improves your overall strength; however, CrossFit has benefits in that it targets all body muscles. Depending on the routine used for that day, your entire body will be worked and strengthened over several days of CrossFit exercise. 
  • Flexibility: In order to achieve this, It’s essential to engage in stretching both before and after working out. Don’t let yourself be tempted to skip the warm-up and cool down! 
  • Power: Engaging in high-intensity workouts will increase your power and ability to perform the exercise. You will likely find that your workouts become easier after several weeks of CrossFit due to increased power. 
  • Speed: When it comes to CrossFit workouts, there are often moves that require speed. As you continue to engage in these workouts, you will likely notice that you become faster and more proficient during the cardio and speed parts of the routine.
  • Coordination: When thinking of working out, it’s easy to focus too much on its strength and speed and forget about the importance of coordination. Some exercises require slower and more controlled movements in order to improve your coordination, so don’t rush it. This is a vital part of the routine!
  • Agility: This is known as the ability to move quickly and easily. When exercising, improved agility will assist in mastering the moves and completing them correctly.
  • Balance: Just as with coordination, it can be easy to forget the concept of balance when focusing on an exercise. Don’t get caught up in the desire to be strong and fast! Remember that balance is equally as important as strength and speed.
  • Accuracy: When starting out, don’t be afraid to slow down and modify the moves to do them correctly. As you begin to improve in these workouts, you might be able to do away with the modifications; however, remember that accuracy is essential in preventing injuries!

CrossFit Does Come With Some Risks

When looking at the risks of CrossFit, these are similar to other forms of exercise and sports, such as powerlifting, gymnastics, or rugby. However, when deciding if CrossFit is an effective exercise for you, it’s important to consider your own strength and physical health compared to the risks it poses, such as injuries to the shoulder or spine. 

For example, if you have sensitive knees, you may need to modify some of the running or jumping moves that come with CrossFit. In addition, if you have a heart or lung condition, be sure to talk with your doctor about whether or not CrossFit is the best workout option for you. 

How To Prevent Injuries While Working Out

Although injuries are possible with CrossFit, there are several suggestions to keep your workout safe and effective:

  • Personalize your workout: Remember that your workout progress should be based on your own goals and no one else’s, and be sure to adjust moves as needed when engaging in CrossFit. 
    For example, if you are following along with a CrossFit video on YouTube and find yourself becoming short of breath during the lung jumps, modify them! You can change this move to do lung steps instead of jumps, or you can even pause the workout and take a moment to breathe if needed!
  • Vary your routine: By keeping variety in your workout routine, you will prevent yourself from overworking one muscle group. For example, if you do lower bodywork five days in a row, you will exhaust these muscles. 
    Instead, do lower body one day, then focus on the upper body the next day before going back to the lower muscles. This will aid in healthier and less worn-out muscles. 
  • Pay attention to pain: Don’t ignore your body if it’s sending pain signals! Strength training is supposed to be challenging, but it should certainly not be painful. 
    If you feel pain during an exercise, stop doing it immediately and seek help from your healthcare provider if the pain continues. 
  • Don’t be afraid to ask for help: How many of us get nervous when we visit the gym because we feel like we have to perform perfectly? 
    Instead, if you don’t know how to do an exercise, ask someone standing close by. It’s a much better idea to seek help than to do it yourself and end up injured!
  • Stay hydrated and get plenty of sleep: If you are exhausted and dehydrated, your chances of injury are a lot higher. 
    Be sure to stay hydrated regularly and allow yourself enough sleep each night. You may find this helps your performance as well!
  • Renew, regenerate, and recover: Give yourself times of rest! Working your body seven days a week isn’t going to do you any favors. Instead, you will likely find yourself burnt out, exhausted, and irritable. Give your body days of rest to recuperate and heal!

Do I Need To Join a Gym To Engage in CrossFit?

Are you someone who prefers working out at home instead of going to the gym? If so, you should know that CrossFit can be accomplished in your own garage, and a gym isn’t needed at all. 

A DIY gym will take some time to create, but once it’s finished, you can engage in regular exercise without even leaving your home!  

Must Haves of CrossFit Equipment

When it comes to CrossFit, there are several items you may find helpful: 

  • Kettlebells
  • Medicine balls
  • Resistance bands
  • Gymnastic rings
  • Exercise rope
  • Power rack
  • Indoor Ski-Trainer
  • Weight bench

Some other accessories that may be helpful are the following:

  • Fitness watch
  • Pull assist band
  • CrossFit gloves
  • Barbell pad
  • Workout headband
  • Shaker bottle
  • Shin guards
  • Weightlifting belt

EnergyFit’s Row + Ski Machines for CrossFit

One machine commonly used in CrossFit is the rowing machine. EnergyFit provides two excellent machines that involve both rowing, skiing, and HIIT exercises. 

The Ski-Row Air and Ski-Row Air and Power target every muscle of your body, as well as work your heart and lungs to improve endurance, strength, and power. Here are some features the ski-trainers offer:

  • The ability to choose between rowing, ski training, or mixed erg HIIT workouts
  • Heart-pounding air-flywheel resistance 
  • Gas-assist cylinder 
  • Rust-proof extruded aluminum seat-slider beam 
  • Convenient front-mounted wheels for easy transport
  • Bluetooth
  • Heart rate connectivity
  • Adjustable foot straps
  • Console readouts with time, pace, stroke, rate, distance, calories, watts, and heart rate
  • Programs involving time, distance, or calorie goals, and time or distance intervals

Exercises With the Ski-Row Air and Ski-Row Air+PWR

If you are interested in these rowing machines but aren’t sure what exercises can be done with them, look here to get started on your training routine:

  • Biceps curl
  • Arms only row
  • High row
  • Reverse overhead row
  • Single-arm row
  • Single leg row
  • Alternating arms 
  • Alternating reverse lunge
  • Butterfly
  • Plyo jump
  • Overhead triceps extension
  • Single leg triceps pull down
  • Staggered leg skiing 
  • Wood choppers
  • Straight arm pulldown 

Takeaways Regarding CrossFit Garage Gyms

CrossFit is an excellent way to incorporate cardio and weight training into your exercise when it comes to your workout routine. The good news is that you don’t need to go to the gym to accomplish this. You can create a CrossFit gym in your own garage! 

With a few pieces of equipment and some other supplies, a DIY garage gym is entirelyWoodchoppers manageable. Consider adding the Ski-Row Air or the Ski-Row Air+PWR to spice up your routine. Hopefully, this guide encourages you to begin exercise in the world of CrossFit!

 

Sources:

CrossFit® – Development, Benefits, and Risks | NCBI

CrossFit Overview: Systematic Review and Meta-analysis | NCBI

Preventing Injuries While Working Out at Home | HSS

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