CrossFit is constantly varied, functional movements, performed at a high intensity.
Constantly varied- Life is always changing. We want to prepare you for the unknown and the unknowable. You never know the challenge that will present itself tomorrow; we prepare you by constantly changing the exercises, speed, time and repetitions. We strive to be good at everything and specialize in nothing.
Functional movements are universal motor recruitment patterns.
They are performed in a wave of contraction from core to extremity. They are compound multi-joint movements, which are natural, efficient and economic. The most important aspect of functional movements is to be able to move large loads over long distance and to do so quickly.
Intensity is defined exactly as power.
Intensity is the independent variable most commonly associated with maximizing favorable adaptions to exercise. It is always scaled to the individual’s work capacity. Pushing yourself physically will challenge, expand and elevate your mental capacity in life.
Elite Fitness in 100 Words
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts; deadlift, clean, squat, presses C&J, and snatch. Similarly, master the basics of gymnastics; pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike run swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
-Greg Glassman, What is Fitness?
Is This For Me?
Absolutely! Your needs and the Olympic lifter’s differ by degree, not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, and balance are each important to the world’s best athletes as well as to our grandparents. We do not load your grandmother with the same weight as an Olympic skier, but they both need to squat.
In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to anyone but the most advanced athletes.
Through painstakingly thorough coaching and incremental load assessment we are able to teach anyone who can care for themselves to safely perform, and with maximum efficacy, the same movements typically utilized by professional coaches in elite exclusive environments.
Our Effective Approach
In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. The fitness community, from trainers to magazines, has the exercising public believes that lateral raises, curls and leg extension, combined with 20-40 minute stints on the stationary bike are going to some kind of great fitness.
At CrossFit we almost exclusively with compound movements and shorter, high-intensity cardiovascular sessions referred to as Metabolic Conditioning (Met-Con). The lateral raise is replaced with push-press, bicep curls with pull-ups, and leg extension with squats. For every long distance effort our athletes will do five to six short distances.
We use this approach because compound or functional movements performed at high intensity, or anaerobic cardio, is radically more effective at eliciting the greatest fitness result.
“I welcome you to the community of people who have decided that easy will no longer suffice!”