Crossfit

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Deadlift 145 1 rep max
CrossFit is:

Constantly varied, high intensity, functional movement.

Is it for me?

Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign 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 any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.

An 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 the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness. Well, at CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with push- press, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athlete who haven’t access to current technologies, research, and coaching methods

Excerpted from the CrossFit Journal “Foundations” Article

How Do We Do It?

Crossfit is a strength and conditioning program that uses highly varied, random functional movements performed at a high level of intensity. By uniquely combining olympic weightlifting, kettlebell training, gymnastics, bodyweight movements, and metabolic conditioning your body is always kept guessing, resulting in constant adaptation. It is in this adaptation that results are found. CrossFit delivers a fitness program which is broad, general and inclusive. Our specialty is not specializing. The rewards of this program are evidenced in those people participating in combat, survival, sports and all facets of life. This fitness program punishes the specialist!

Elite fitness in 100 words.

• Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep in take 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 climb, 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.

The areas of fitness CrossFit will develop

The training is designed to strengthen all ten aspects of fitness:

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. Excerpted from the

CrossFit Journal “What is fitness”

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