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What Really Is CrossFit?
CrossFit is a strength and conditioning program that seeks to maximize
fitness. Our training includes and utilizes basic barbell movements,
Olympic lifting, Gymnastics and multi-modal sprint training.
Crossfit, as a whole, uses three main principals which create the
foundation of our programming. These principals are;
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Functional Movements
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Variety
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Intensity
Functional Movement
This term has become somewhat of a buzz word in the fitness industry.
However, it is often used without really knowing what constitutes
functional movement. There are several key aspects that make a movement
functional, they are:
Movements which mimic the natural movement patterns we perform in our
everyday lives (also known as universal motor recruitment patterns).
Movements which are compound, multi-joint and recruit muscles in a wave
of contraction from core to extremity.
Movements which are capable of moving a large load, over a long distance
and quickly.
Variety
CrossFit programming introduces
variety in a number of ways. First, we train a variety of functional
movements. We then combine them in a number of ways. We can vary
repetitions, sets, weight, order of exercises, rest periods, and any
number of other factors.
Introducing variety into
programming has several important implications. First and foremost, it
allows us to include the range of activities required to develop a broad,
general and inclusive level of fitness. Secondly, variety is the best
defense against everyone’s nemesis: training plateau.
Plateau is a frustrating point in training in which, regardless of effort,
fitness gains are stagnant. With the high levels of variety employed in
CrossFit programming, we rarely see plateau in nay aspect of our members
training. Finally variety keeps a program interesting. Performing a
different workout every time you visit the gym provides a novel aspect to
training rarely seen elsewhere.
Intensity
There are many cliché’ statements
regarding work and the resulting rewards. “You get what you put in”, “You
reap what you sew” and “Anything worth having is worth working hard for”.
The message is the same in each. Those willing to put in the effort will
receive the rewards of doing so. This applies as much to CrossFit as it
does to virtually all aspects of life.
CrossFit believes in “relative
intensity”. We all feel the effects of exercise differently. Different
people have different mental fortitudes. A person should therefore train
CrossFit at a level of intensity congruent with their own abilities and
desired results. The elderly gentleman who started CrossFit one month ago
because he was frustrated by his lack of energy whilst caring for his
grandchild will not be training at the level of intensity as the twenty
five year old ex-track athlete training to get back into competition.
Combined, these three principals are what guide our programming and are
the reason why we continually produce such great result with our members.
What is fitness?
CrossFit defines fitness as an amalgamation of three
different models.
Model 1:
10 General Physical Fitness Skills
The first model is a belief that a person is only as fit as he or she is
competent within each of these skills:
1. Endurance -
The ability of body systems to gather, process, and deliver oxygen
(cardiovascular/respiratory endurance).
2. Stamina -
The ability of body systems to process, deliver, store, and utilize
energy. (capacity to maintain repetitive muscular movements)
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 single
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 body’s 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.
Model 2: The Hat
The second is a belief that
fitness is broad and inclusive. A “fit” person should be able to perform
well at a broad range of physical tasks. Imagine a hat filled with every
imaginable physical fitness task (ie. 10km run, bodyweight deadlift,
rollerblading down a hill, 10m high dive, climb a 20ft tree). Then
a random amount of these tasks are pulled from the hat and are performed
by a group of athletes. We believe the person most capable, across the
board, at completing these tasks is deemed fittest.
Model 3: Energy Pathways
The third is a belief that fitness
should carry through all known and widely excepted energy pathways.An
athlete should be able to perform well in activities lasting over various
time domains, from very short, to very long.
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