What is CrossFit?
CrossFit is a fitness regimen developed by Greg Glassman. It is defined as constantly varied functional movements performed at high intensity. Workouts are based on functional movements that include the best aspects of gymnastics, running, weightlifting, rowing, and more. The constantly varied, functional movements at high intensity approach leads to dramatic gains in fitness.
In addition to challenging the world's fittest athletes, the program is designed for scalability for any committed individual regardless of their current fitness level or abilities. You will be surrounded by like minded people giving you a sense of community, and a caring staff who will make sure that you're moving your body the way nature intended.
Each class has a structure of a warm up, a strength or skill session, followed by a workout of the day. The 10 domains of CrossFit are as follows:
In addition to challenging the world's fittest athletes, the program is designed for scalability for any committed individual regardless of their current fitness level or abilities. You will be surrounded by like minded people giving you a sense of community, and a caring staff who will make sure that you're moving your body the way nature intended.
Each class has a structure of a warm up, a strength or skill session, followed by a workout of the day. The 10 domains of CrossFit are as follows:
- Cardiovascular /Respiratory Endurance
- Stamina
- Strength
- Flexibility
- Power
- Speed
- Agility
- Balance
- Coordination
- Accuracy
Who Can Do CrossFit?
The beauty of CrossFit is that anyone at any skill level can do CrossFit. CrossFit is "functional" meaning all our bodies are meant to do these movements safely and effectively. We are all at different levels of our fitness movements, but we all require the same movements to keep our bodies fully functional.
What Do You Get From Your CrossFit Membership?
CrossFit gyms pride ourselves on having all the members show up on a consistent basis, while keeping classes focused with anywhere from 1 to 20 athletes.
1.) Coaching - A Coach will run the entire class, running you through a proper warm up, explaining the workout, demo movements, work on movements with you, and conduct the workout.
2.) Community - A community is not only fun to be around but it also keeps you accountable. "Hey Janet, didn't see you at yesterdays 3pm, is everything ok?". You will also see that we get involved in monthly community events as well as support our own member's life events.
3.) Focused Classes - In other gyms and fitness classes the goal is the number of people in a class and keeping you moving the whole time. CrossFit doesn't mind how small the attendance is, and caps a class so the coach can still give the individual attention that each member needs.
4.) Programming - All your workouts are figured out for you. There is no need to figure out a workout for the day, or what areas of your fitness you need to work on, just show up and participate.
5.) Affordable - Even at 2-3 classes per week, CrossFit costs less than $10 per 1 hour class. Most personal trainers will charge $40-$75 for one half hour of their time.
1.) Coaching - A Coach will run the entire class, running you through a proper warm up, explaining the workout, demo movements, work on movements with you, and conduct the workout.
2.) Community - A community is not only fun to be around but it also keeps you accountable. "Hey Janet, didn't see you at yesterdays 3pm, is everything ok?". You will also see that we get involved in monthly community events as well as support our own member's life events.
3.) Focused Classes - In other gyms and fitness classes the goal is the number of people in a class and keeping you moving the whole time. CrossFit doesn't mind how small the attendance is, and caps a class so the coach can still give the individual attention that each member needs.
4.) Programming - All your workouts are figured out for you. There is no need to figure out a workout for the day, or what areas of your fitness you need to work on, just show up and participate.
5.) Affordable - Even at 2-3 classes per week, CrossFit costs less than $10 per 1 hour class. Most personal trainers will charge $40-$75 for one half hour of their time.
"RX" and "Scaling"
"RX" is the prescribed work out movement and weight. Each day the coach "programs" or creates a workout that is trying to achieve a certain stimulus in your body. By writing up the "RX" it allows the coaches to teach everyone at all levels of experience something to strive for.
"Scaled" is adapting the workout to your developing needs. This will allow you to move effectively, efficiently and safely with keeping the intended stimulus of the workout.
2 Ways to scale a workout
"Scaled" is adapting the workout to your developing needs. This will allow you to move effectively, efficiently and safely with keeping the intended stimulus of the workout.
2 Ways to scale a workout
- Movement - Every movement starts at the most basic level that anyone can do, and evolves to the next skilled progression. For example, an air squat translates to a back squat which translates to a front squat. Once a movement is successfully accomplished, you can then move onto the next progressive movement. The movements in any given workout can be scaled to suite individual needs. *This concept also applies to injuries. If you are unable to complete box jumps, they can be replaced with air squats.
- Repetitions - Every time a movement is completed, (1 push up, 1 air squat, etc) this is called a repetition. Doing multiple movements together are repetitions or "reps". Workouts will call for anywhere from 1 to 100+ repetitions. The number of repetitions that an athlete completes will vary according to their skill level. The key is getting to learn your body and communicating with your coach to determine the appropriate amount of repetitions for your workout.
- Re-distribution - Volume is the total number of repetitions done per workout. So in a workout that would require one to do 50 air squats, 3 times (rounds) we may find ourselves standing around for our legs to recover for a long time, defeating the purpose of the workout. Instead we can take the final number (3 x 50 = 150) and re-distribute into sets that are more easily digestible, i.e. 6 sets (150/6 = 25 reps). This means we would only have to do 25 air squats each round. They key in any workout is choosing a repetition that keeps us moving.
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