What is CrossFit?
CrossFit is broad, general, and inclusive fitness consisting of constantly varied, functional movements performed at high-intensity for the purpose of optimizing physical competence in each of the ten recognized fitness domains:
• Cardiovascular & Respiratory Endurance
• Stamina
• Strength
• Flexibility
• Power
• Speed
• Coordination
• Agility
• Balance
• Accuracy
The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet – lays the molecular foundations for fitness and health.
Metabolic Conditioning – builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics – establishes functional capacity for body control and range of motion.
Olympic Lifting and Throwing – develop ability to control external objects and produce power.
Sport – applies fitness in competitive atmosphere with more randomized movements and skill mastery.
( It you would like to read the more detailed source of the above information, download the CrossFit Journal articles: What Is Fitness? & CrossFit Foundations. Also, browse through the main site: CrossFit.com )
Expect the unexpected.
A typical CrossFit WOD (Workout of the Day) is only 20 minutes and is timed and recorded for you so that you can see your progress. It can be a combination of any number of activities such as clean&jerk, snatch, squat, deadlift, push-press, and power-clean. It can include jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, kips, muscle-ups, sit-ups and holds. We might use a rower, run, or jump rope. Some WODs are named because they are benchmark WODs (ie. “the girls” and “heroes”). The point is – day to day – the WODs are different and challenge your body in a different way than the day before. At CrossFit, routine is the enemy.
Our needs vary by degree, not kind.
The needs of an Olympic athlete and our grandparents differ by degree not kind. All WODs are scalable to your capabilities. Just because you can’t do the Rx’d WOD, doesn’t mean you skip a day. We will scale your WOD. Before you know it, you will see and feel significant improvement and accomplish the WOD as Rx’d!
You need to show up.
The suggested schedule is “three days on, one day off.” This means, do the WOD three days in a row, take a rest day, then start all over again with the “three days on, one day off” pattern. The rest day should be an “active rest day” wherein you do some less-intense form of exercise. For example, take a walk or light run, some yoga, jiu-jitsu training or play soccer with your kids! It is very important that you workout at least three days per week even if you can’t do the suggested schedule. Coming once or twice per week will not give you any results, and you will just be sore all the time.
It’s personal.
It’s personal because it’s personal training in a group setting. We are not a globo gym. We don’t sign you up, forget about you and your goals, or not notice that you haven’t shown up while we’re taking your money every month. We want you to improve with each WOD. Although classes are in groups, WODs are personalized to your capability.
We coach you through techniques and skills, and encourage you to try things you’ve never tried before so that ultimately, YOU can take responsibility for your health.
It’s not about looking good.
Let’s face it, most people don’t join a gym to get healthy. Usually, it’s because they’ve gained some weight and want to fit into those pair of jeans again. CrossFit is not solely about losing weight or toning up for looks. It’s not about crash diets. It is about perfecting various skills and improving your WODs. It’s about getting stronger, faster. It’s about believing you can do something you’ve never done before. It’s about consistent athletic improvement. It’s about health. It’s about life. The good news is “looking good” is a byproduct of all these.
Ready to change your life? Get started now!
