Health
CrossFit Exercises Routines for Enhancing Muscle Mass & Boosting Strength

In the world of fitness, CrossFit stands out as an intense workout regimen that combines elements of weightlifting, cardio, and gymnastics. It’s a versatile approach that not only enhances overall fitness but is also a powerful tool for those looking to pack on muscle mass and boost strength. In this blog, we’ll delve into some CrossFit exercise routines designed to help you build a robust physique and achieve new heights of strength.
The Concept of CrossFit
Before diving into specific routines, let’s understand the foundational principles of CrossFit. CrossFit is a trademarked company developed with the goal of providing specialised high-intensity workouts in dedicated CrossFit gyms called “boxes”.
The CrossFit methodology is built on constantly varied, high-intensity, functional movements. This means incorporating a diverse range of exercises that mimic real-life activities, promoting overall fitness.
The workouts are designed to be challenging but at the same time scalable so that people of various fitness levels can partake in CrossFit. Where bodybuilding is aimed at building muscle mass and getting bulked up, CrossFit is focused more on increasing strength and endurance and improving cardiovascular health. Learn more about CrossFit vs. bodybuilding.
Let us now understand what a typical CrossFit routine consists of.
Compound Movements for Muscle Mass
CrossFit is known for its exclusive focus on compound movements that engage multiple muscle groups simultaneously. Incorporating these exercises into your routine is key to building muscle mass efficiently. Some standout compound movements include:
Deadlifts: In CrossFit, deadlifts are a common and effective exercise for building strength and power. Deadlifts target muscles in the lower back, glutes, and hamstrings.
Squats: Whether it’s back squats, front squats, or overhead squats, these exercises work the quadriceps, hamstrings, and glutes, promoting overall lower body strength.
Clean and Jerk: Combining elements of weightlifting, the clean and jerk is a full-body movement that targets the shoulders, back, legs, and core.
High-Intensity Interval Training (HIIT)
CrossFit is synonymous with intensity. High-Intensity Interval Training (HIIT) is a cornerstone of CrossFit workouts, promoting cardiovascular health and calorie burning. Incorporate short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. This not only boosts metabolism but also contributes to lean muscle development. HIIT workouts can include squats, mountain climbers, burpees, jumping jacks, etc.
Olympic Weightlifting
Olympic weightlifting movements are integral to CrossFit and are excellent for building explosive strength. Include exercises like:
Snatch: A complex movement that engages the entire body, particularly the shoulders, back, and core.
Clean and Jerk: As mentioned earlier, this movement combines strength and technique, making it a potent muscle-building exercise.
Bodyweight Exercises for Functional Strength
CrossFit doesn’t solely rely on barbells and weights. Bodyweight exercises are equally crucial for developing functional strength. Include exercises such as:
Pull-Ups: This classic exercise is excellent for targeting the upper back and biceps.
Push-Ups: Another staple exercise in CrossFit that works the chest, shoulders, and triceps.
Box Jumps: Box jumps are also included in CrossFit routines for developing the lower body muscles.
Consistency and Progression
Consistency is key to any fitness journey. Gradually increase the intensity and weights in your workouts to ensure continued progress. CrossFit encourages tracking your performance and competing against yourself, fostering a mindset of continuous improvement.
Benefits of CrossFit
– CrossFit workouts are versatile, incorporating a wide range of functional movements.
– They are high-intensity workouts that enhance cardiovascular fitness, burn calories, and improve metabolic rate.
– CrossFit promotes a supportive and communal atmosphere, encouraging motivation, accountability, and a sense of belonging.
– Suitable for individuals of different fitness levels, as workouts can be scaled to match individual capabilities.
Thus, CrossFit offers a complete and total body workout, blending strength, endurance, and mobility. By incorporating the above CrossFit exercises into your routine, you can ensure that you make the most of your workout routine.
If you also want to start working out using CrossFit, get the FITPASS app today and quickly find a gym near you in Mumbai, Kolkata, Bangalore or Delhi that offers CrossFit training. Once you jump on the CrossFit bandwagon and see the results, you’ll never leave it out of your fitness routine.
FAQ
What exercise is CrossFit?
CrossFit is not just one exercise but a complete high-intensity workout regimen that includes functional compound movements which mimic real-life activities like pushing, pulling, squats etc. CrossFit is a trademarked brand and genuine CrossFit gyms are called “boxes”
Is it OK to CrossFit every day?
It is never recommended to exercise every day, more so the ones like CrossFit which are highly intense. You must give your body sufficient time for rest and recovery since your muscles and joints need to heal. Depending on your fitness level, you can aim to practice CrossFit workouts for 3-5 days a week.
Does CrossFit burn fat?
CrossFit is one of the most effective ways to burn fat. The intense nature of CrossFit workouts leads to a high-calorie burn. One 30-minute CrossFit session is known to burn approximately 200 to 400 calories.
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Health
Report Causes Pfizer Stock to Climb Approximately $1 Billion Acquired by Starboard

(VOR News) – According to a rumor that activist investor Pfizer Starboard Value has taken a holding in the struggling pharmaceutical business that is expected to be worth around one billion dollars, the stock of Pfizer (PFE) is on the increase in premarket trading on Monday.
This comes after the report was made public. The report was made available to the general public following this. Starboard Value was successful in moving forward with the acquisition of the position.
Starboard is said to have approached Ian Read, a former chief executive officer of Pfizer, and Frank D’Amelio, a former chief financial officer, in order to seek assistance with its goals of boosting the performance of the company, according to the Wall Street Journal. Read and D’Amelio are both former Pfizer executives.
The purpose of this is to facilitate the accomplishment of its objectives, which include enhancing the overall performance of the firm.
In their previous jobs, D’Amelio and Read were chief financial officers.
It is stated in the report that the hedge fund is of the opinion that Pfizer, which is currently being managed by Albert Bourla, who succeeded Read as Chief Executive Officer (CEO) in 2019, does not demonstrate the same level of mergers and acquisitions (M&A) discipline that Read did. Bourla took over for Read in 2019. Read was succeeded by Bourla in the year 2019.
Pfizer, a multinational pharmaceutical conglomerate, has made substantial investments in the acquisition of more companies that are involved in the research and development of cancer medicines.
These businesses have been acquired for billions of dollars. The biotechnology company Seagen, which was acquired by Pfizer in the previous year for a price of $43 billion, is included in this category. One of the businesses that can be classified as belonging to this category is Seagen.
In spite of the fact that the S&P 500 Index experienced a 21% increase in 2024.
No major trading occurred in Pfizer stock that year.
Due to the fact that the demand for Pfizer’s COVID-19 vaccines fell after the firm reached its pandemic peak in 2021, the share price of the corporation has decreased by over fifty percent since that time.
This drop has occurred ever since the company’s shares reached their maximum peak, which was during the time that this decline occurred. Not only have they not changed at all, but they have also remained essentially stable. This is in contrast to the S&P 500, which has gained 21% since the beginning of this year.
Recently, the corporation was forced to take a hit when it decided to recall all of the sickle cell illness medications that it had distributed all over the world.
Fears that the prescription could lead patients to experience severe agony and possibly even death were the impetus for the decision to recall the product. In spite of the fact that Pfizer’s stock is increasing by almost three percent as a result of the news that followed the company’s decision, this is the circumstance that has come about.
SOURCE: IPN
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Health
New Study Reveals Drinking Soda Pop Increases the Risk of Stroke

A recent report from global research indicates that excessive consumption of coffee or soda pop is associated with an increased risk of stroke, although the intake of black and green tea is correlated with a reduced risk. Excessive consumption of soda pop or coffee warrants caution!
Recent research indicates that it may substantially elevate the risk of stroke.
Consuming four cups of coffee daily elevates the risk of stroke, according to studies, although ingesting 3-4 cups of black or green tea daily typically offers protection against stroke. Additionally, consume more coffee; it may reduce your risk of mortality.
Recent findings from global research studies co-led by the University of Galway and McMaster University, alongside an international consortium of stroke researchers, indicate that soda, encompassing both sugar-sweetened and artificially sweetened variants such as diet or zero sugar, is associated with a 22 percent heightened risk of stroke. The risk escalated significantly with the consumption of two or more of these beverages daily.
Stroke Risk Fizzy Drinks and Soda Pop
The correlation between fizzy drinks consumption and stroke risk was most pronounced in Europe, the Middle East, Africa, and South America. Women exhibit the most elevated risk of stroke from bleeding (intracranial hemorrhage) associated with fruit juice beverages. Consuming over 7 cups of water daily diminishes the likelihood of stroke due to a clot.
Researchers observed that numerous items advertised as fruit juice are derived from concentrates and have added sugars and preservatives, potentially negating the advantages often associated with fresh fruit and instead elevating stroke risk.
Fruit juice beverages were associated with a 37 percent heightened risk of stroke resulting from bleeding (intracranial hemorrhage). Consuming two of these beverages daily increases the risk thrice.
Consuming over four cups of coffee daily elevates the risk of stroke by 37 percent, although lower consumption levels do not correlate with stroke risk. Conversely, tea consumption was associated with an 18-20 percent reduction in stroke risk. Additionally, consuming 3-4 cups daily of black tea, such as Breakfast and Earl Grey varieties, excluding green and herbal teas, was associated with a 29 percent reduced risk of stroke.
Consuming 3-4 cups of green tea daily was associated with a 27 percent reduction in stroke risk. Notably, the addition of milk may diminish or inhibit the advantageous effects of antioxidants present in tea. The lower risk of stroke associated with tea consumption was negated for individuals who added milk.
Disclaimer: This article is intended solely for informational reasons and should not be considered a replacement for professional medical counsel. Consistently consult your physician regarding any inquiries pertaining to a medical problem.
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Health
Following a Diagnosis of Breast Cancer, What Else Should You Know?

(VOR News) – Even though breast cancer affects one in eight American women, receiving a diagnosis can make a woman feel isolated.
Experts in breast cancer from the American College of Physicians (ACS) advise patients on how to manage their disease so that they may better cope with this awful information.
First, the kind and stage of breast cancer dictates the course of your care.
In addition to immunotherapy and chemotherapy, there are various surgical options available for the treatment of breast cancer.
Women of African descent are disproportionately affected by triple-negative breast cancer, an extremely aggressive form of the disease that has never proven easy to treat.
According to the American Cancer Society, pembrolizumab (Keytruda), an immunotherapy, has been shown to be helpful when combined with chemotherapy and is currently the recommended course of treatment for certain combinations of triple-negative breast cancer.
In her presentation, Dr. Katharine Yao said, “It’s really important that the patient and physician discuss the patient’s preferences and values when deciding what type of treatment to pursue and that they have an honest, individualized discussion with their care team.”
She is currently responsible for developing breast cancer treatment recommendations for more than 575 hospitals and institutions nationwide in her role as chair of the American College of Surgeons’ National Accreditation Program for Breast Institutions (NAPBC).
Yao, vice chair of research at Endeavor Health NorthShore Hospitals in New York, pointed out that each decision made about a patient’s treatment plan should take her preferences and diagnosis into consideration.
She ought to think about whether she would prefer a mastectomy—a surgical procedure that involves removing the entire breast with or without reconstruction—or a lumpectomy, which involves a surgical procedure that spares part of the breast tissue.
She stated that “the breast cancer you have may be very different from the breast cancer you hear about in your neighbor, colleague, or friend” in a press release issued by the American Cancer Society (ACS).
“Consider that while discussing breast cancer with others.”
Throughout your journey, it is critical that you look after your emotional health because having breast cancer may have a detrimental impact on your mental health.
“Getting a cancer diagnosis does not mean that everything in your life stops to be normal.” Director of the Fellowship in the Diseases of the Breast program at the Winthrop P. Rockefeller Cancer Institute at the University of Arkansas and state head of the American Cancer Society Commission on Cancer for Arkansas, Dr. Daniela Ochoa She thinks adding the burden of a cancer diagnosis and treatment to all the other pressures in life may be taxing.
“Managing stress and emotional health is vital component of a treatment plan.”
Ochoa recommends clinically trained psychologists and social workers who have assisted people in coping with cancer to anyone receiving treatment. Learning coping techniques might also be facilitated by joining cancer support groups or cancer wellness initiatives.
Breast cancer specialists say your care team is crucial.
The American Cancer Society (ACS) defines comprehensive care as having support at every stage of the procedure from surgeons, oncologists, patient navigators, nurses, social workers, psychologists, and other specialists.
After receiving a breast cancer diagnosis, women should see a surgeon or medical oncologist to explore their options; nevertheless, treatment shouldn’t be discontinued after just one appointment or after surgery is over.
Additionally, you can ask trustworthy friends or family members to accompany you to appointments and aid you with research or notes. They could serve as a network of support for you.
Yao stated in his talk that “one of the most important things is that patients should search out a team they have confidence in, that they trust will have their back when they need it, and a team they feel they can get access to and that will help them when they are in need.”
SOURCE: MP
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