CrossFit
“constantly varied, high-intensity, functional movement.”
WHAT IS CROSSFIT
CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.
INTENSITY = RESULTS
Intensity is defined as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.
Intensity in work outs is the most direct path to achieving results as quickly as possible.
CONSTANT VARIATION = FUNCTIONALITY
Our prescription of functionality and intensity is constantly varied. We believe that
preparation for random physical challenges—i.e., unknown and unknowable
events—is at odds with fixed, predictable, and routine regimens. This means no "plateau effect" where the body recognizes a set of exercises and quits responding favorably.
In plain English
- if you need to tone up or lose those last five pounds this will do it for you in the shortest amount of time possible.
- if you are largely overweight and need to drop a lot of weight quickly, CrossFit is the safest method and will give you long term satisfaction
- if you need to tone up or lose those last five pounds this will do it for you in the shortest amount of time possible.
- if you are largely overweight and need to drop a lot of weight quickly, CrossFit is the safest method and will give you long term satisfaction
RESULTS
Results are tracked by maintaining a work-out journal noting exactly how much time it takes to do specific workouts with a fixed number of repetitions; or variously, it is noted how many repetitions of certain exercises can be done in a fixed amount of time. It is incredible and undeniable to witness your fitness results as they are measured and tracked on paper and then utilized in real life situations.
FUNCTIONAL MOVEMENT
Functional movements are multi-joint, natural,
effective, and efficient locomotors of body and external objects.
Collectively, three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power.
Functional Movements mimic motor recruitment patterns that are found in everyday life. Others are somewhat unique to the gym. Squatting is standing from a seated position; deadlifting is picking any object off the ground. They are both functional movements. Leg extension and leg curl both have no equivalent in nature and are in turn nonfunctional movements. The bulk of isolation movements are non-functional movements. By contrast the compound or multi-joint movements are functional. Natural movement typically involves the movement of multiple joints for every activity. The soundness and efficacy of functional movement is so profound that exercising without them is by comparison a colossal waste of time. For this reason functional movement is one of the dominant CrossFit themes.
General Physical Skills
If your goal is optimum health and physical competence then all the general physical skills must be considered:
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
(Ed. - Thanks to Jim Crawley and Bruce Evans of
Dynamax, www.medicineballs.com\)
The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of professional fighters, military and police personnel, firefighters, and many other sports requiring total or complete physical prowess.
The needs of Olympic athletes and our grandparents differ by degree not kind. Professional fighters, triatheletes, police men, armed forces, and housewives have found their best fitness and optimal long term good health from the same regimen.
