What is CrossFit?

CrossFit is a strength and conditioning program open to anyone interested in advancing their physical fitness potential.  Unlike  typical gyms, we have coach-led classes that are 1 hour in duration.  During that 1 -hour, your coach will lead you through a warm-up and then go over proper form and technique for all movements that day.  You will also have a journal so that you can track important technique drills and collect data so that you can have a qualitative glimpse at your progress.  We believe that learning happens in a class environment with your peers learning side by side.  On any given day we will use barbells, rings, c2 rowers, medicine balls, body weight activities, dumbbells, sandbags, sleds, jump rope, and /or kettle bells. sometimes we run, sometimes we lift heavy.  Everyday it is hard work that helps you move toward your goals.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

In implementation, CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.

CrossFit is by design broad, general and inclusive. Its specialty is in not specializing, and its workouts elicit a maximal neuro-endocrine response from your body by taxing your body to its core with variety, intensity, and multiple joint, full body, functional movements.

Why CrossFit?  Results. Period.

Some content courtesy of Crossfit, Inc.

Metabolic Conditioning

By Greg Glassman
June 01, 2003

Metabolic training refers to conditioning exercises intended to increase the storage and delivery of energy for any activity. Generally, all out efforts of two minutes or less are anaerobic while efforts lasting more than several minutes are aerobic. In this article, Coach Greg Glassman writes why the Crossfit approach is superior for getting results.

Anaerobic efforts are relatively high powered, while aerobic efforts are relatively low powered. Aerobic exercise is nearly universally regarded as being heart protective, but there is compelling evidence that shows that anaerobic exercise is evenly matched in this regard. Recent studies have shown that anaerobic exercise is a vastly superior protocol for fat burning than it’s less intense aerobic counterpart.

Counter to popular belief kettlebells, obstacle courses, and CrossFit WODs performed at similar exertion levels can surpass bike riding and running at conferring increased aerobic capacity!

Ultimately the CrossFit position on metabolic conditioning, or “cardio”, is summed up in two points. One is that anaerobic training can match endurance training for aerobic benefit. Additionally, metabolic training with varying and mixed exercise modalities avoids specificity of adaptation allowing for additional first wave – cardiovascular/respiratory adaptations, and increased functional strength.

CrossFit athletes have demonstrated improved endurance performance without classic endurance training. Even in clinical trials CrossFit’s high intensity regimen has produced improvements in endurance measures that rivaled those achieved through programs comprised


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