We did not have time to learn what step aerobics and Pilates are, when the time has come to join other systems of exercises that are gaining popularity. Today, Ilya Titov, a participant in international competitions Wodapalooza, a trainer and an athlete, will tell us about the "smart loads" of CrossFit.
What is it?
Katerina Karpenko, vlad.aif.ry: - Ilya, so what is crossfit?
Ilya Titov: - CrossFit is a system of general physical training that combines aerobics, strength exercises, gymnastics and athletics. It is designed to cause the broadest possible adaptive response of the body and result in a strong relief body. We train 10 core qualities - cardiovascular performance, endurance, strength, flexibility, power, speed, coordination, agility, balance and accuracy. This is not just training, this is a way of life, because the system includes all those movements that every person uses every day.
K. K.: - How long ago did you start doing it?
I. T.: - I learned about CrossFit in 2014. At first I did it myself, and did a lot wrong, learning from my own mistakes. In 2015, my friend Maxim Makarov took part in the Big Summer Cup crossfit competition. After the competition, I approached him: “I want to train seriously and correctly. Where do we start? And he: “Come to my hall!”. For almost a year I went to Moscow to train with him. It turns out that I devoted almost 2 years to CrossFit. Prior to that, he was fond of skiing, then he was seriously involved in basketball, received the 1st junior category, participated in many competitions and was the team captain. Basketball gave me many advantages for further crossfit training, but of course I did not know about it then.
K. K.: - What attracts you to this training system?
I. T.: - A huge variety of exercises and workouts - running, swimming, gymnastics, weightlifting and much more. You will never get bored! CrossFit can't get bored.
K. K.: - Are there any difficulties?
I. T.: - The most difficult thing is to overcome yourself and your fear. Fear of heavy weight, of your body. You are capable of more, but in the head it does not always fit, it is not always possible to turn off the brain. Before the start of the new complex, my heart beats so hard! The adrenaline level is off scale!
All limitations are in the head
K. K.: - Are there many people in Vladimir who are fond of this direction?
I. T.: - So far, in Vladimir and the region, few are engaged in crossfit, but every year there are more and more of us. Compared to other countries, Russia is trying to keep up. Of course, most people are engaged in the United States - in the homeland of CrossFit, everyone knows about it there.
K. K.: - Are there many girls among CrossFit fans?
I. T.: - Yes, a lot. Sometimes more girls go to workouts than guys who still prefer a rocking chair. I think over time they will also appreciate the advantage of this system.
K. K.: - Is it difficult to start training?
I. T.: - I will not dissemble, it's hard. But if it were easy, we would not be paying so much attention to CrossFit and would not appreciate our results. Training is hard, but after 3 months you will look back and treat it like a simple warm-up. Getting started is always tricky, but all workloads are scalable. Look for a companion: it is much easier to start training with a friend, brother, colleague. You look at him, and you do not want to lag behind, and he looks at you, and he also does not want to retreat.
K. K.: - What are the contraindications?
I. T.: - There are no complete contraindications. There are individual contraindications, for example, problems with the cardiovascular system or with the spine, but even with this, the load is dosed and you can practice. There are many disabled athletes among the performing CrossFit athletes, so all the contraindications and restrictions are in our head.
Your body is your equipment
K. K.: - How long does it take to train? What is your set of exercises?
I. T.: - I train 4-5 times a week, usually in the morning or in the morning. The training takes 1-2 hours, depending on the amount of discipline that needs to be worked out. I turn on stretching 2 times a week, as this is the most important thing for a quick recovery. I take all training and exercises from the American site of the famous coach Ben Bergeron. Each morning starts by watching the program for the current day. The training program includes 3 disciplines: athletics, gymnastics and weightlifting. All loads are determined according to the proven Bergeron program.
K. K.: - What equipment is needed for training?
I. T.: - Your body is your equipment! Start working on gymnastics, then add cardio, strength training, running. If you need help, please contact me.
K. K.: - Tell us about your achievements in this area. What competitions have you participated in?
I. T.: - I took part in many competitions. There are 2 categories of CrossFit in Russia: amateurs and professionals. I took 1st place among amateurs. In America, there are 3 categories: amateurs, intermediate, and professionals. There, in the middle category, I won 7th place.
K. K.: - How do you go from the category of amateurs to the category of professionals?
I. T.: - To move from the category of amateurs to the category of professionals, you need to rise to their level and compete in this category. In competition, the professional category includes a lot more exercises, and they are quite difficult. For example, if amateurs have regular push-ups from the floor, then professionals have push-ups from the floor in a handstand against the wall.
Become an athlete
K. K.: - Tell me how to get the title of crossfit athlete? You're an athlete yourself, right?
I. T.: - Yes, the title of crossfit athlete is awarded to those who started to train seriously and do not miss training, to those for whom crossfit has become a way of life.
K. K.: - How do you usually prepare for a competition?
I. T.: - Usually before the competition there is an online selection: you shoot a set of exercises on video according to certain parameters and send it to the organizers. They evaluate the technicality of the execution, and if you gain a certain number of points, you pass the selection. Before the competition, I add these complexes to the main workouts - I work out certain exercises that need to be worked on, to tighten up the technique.
K. K.: - Tell us about your trip to the USA and the international competitions Wodapalooza Fitness Festival.
I. T.: - This competition is on the 2nd place after the most important - Crossfit GAMES. In 2017, all the top athletes in the world gathered there, and I was able to communicate with many athletes who have been in this sport for more than 10 years. Unfortunately, there was no team from Russia. I was the first guy to go to an international crossfit competition. Besides me, there was also Elena Gulko from St. Petersburg. She performed in the individual standings at the intermediate level and took 12th place.
K. K.: - What surprised you the most at the competition?
I. T.: - The attitude of people - no matter what you are. The people there are kind and helpful, there were many moments when they themselves offered help. I do not know English as well as Russian, but this did not prevent me from finding a common language with them.
K. K.: - How do you assess your results?
I. T.: - I will not be modest, great. In just 2 years of training, winning among amateurs and going to international competitions as the first from Russia and becoming 7th in the middle category is pretty good, won't you agree?
K. K.: - Ilya, what advice would you give to those who are going to do CrossFit?
I. T.: - Do not hesitate to run into the hall! And the faster the better. There is nothing wrong with CrossFit. If you need help, I'll teach you everything.
