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CrossFit is defined as constantly varied, functional movement at a high intensity.
CrossFit training mixes various workout elements (weightlifting, gymnastics, monostructural, etc.) in as many combinations as creativity will allow. Routine is an enemy. Workouts are short and intense. A major element of CrossFit is coached group training with the competition and camaraderie that this environment creates. CrossFit founder Gregg Glassman describes this factor very effectively. “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 yields an intensity that cannot be matched by other means”
BROAD: CrossFit delivers fitness that is – by design – broad, general, and inclusive. Our specialty is that we do not specialize. From Combat, to survival, to organized sports, to life itself, CrossFit will allow you to reach new levels of performance. Conversely, it will punish the specialist.
UNIVERSALLY SCALABLE: The CrossFit program is designed for universal scalability, making it the perfect application for any committed individual, regardless of his experience. We’ve used our same routines for elderly individuals with heart disease to cage fighters one month out from televised bouts. We scale load and intensity; we don’t change the programs.
BRIEF HISTORY: CrossFit was developed in Santa Cruz, California by Greg Glassman in the Late 90′s. Greg’s mission was to develop a CODE for FITNESS via clinical trial (ie measuring inputs and outputs).
Much like how the LINUX operating system was created out of a gift culture and is free for anyone to download, CrossFit is open source; there are no franchising fees, no gimics to sell, and anyone can access this “code” via http://www.crossfit.com.
Greg Glassman’s early CrossFit Journal stories are still revolutionary today. Download a free copy of the CrossFit Journal titled “What is Fitness” - Download a free copy of CrossFit Foundations
Like any science, CrossFit is constantly evolving. The CrossFit Community is constantly looking for what works and what doesn’t in the realm of getting people more fit. If an exercise provides superior results, it stays in the program; if not, it is banished to the scrap heap.
And what we have discovered over time, through trial and error, is a code for fitness.
The needs of Olympic athletes and our grandparents differ by degree not by kind. Our soldiers, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
CODE FOR FITNESS: The Code for Fitness is essentially uncomplicated and comprises three elements
1) Functional Movements (movements, which replicate real life)
2) Intensity (harder and faster works better than long and slow)
3) Variance (movements and workouts are constantly varied)
The idea behind the code then is to complete functional movements, as fast as possible, and constantly mix the movements up.
This “time component” on the workouts means that CrossFit has essentially become “The Sport of Fitness,” because it re-introduces personal athletic achievement and performance to training. The mindset at the start of each workout is to be stronger, to move faster and more efficiently, with better form than ever.
This is why, even after years of training CrossFit style, scores and times in workouts continue to drop and athletes continue to improve. Its hard, fun, exciting, challenging, and will push you to be your absolute best!
NER: The end result is that CrossFit gives you a Neuro-endocrince Response
Neuro = Brain & Central nervous system
Endocrine = Hormones such as Testosterone, Human Growth Hormone, Insulin like growth factor
Response = the response from your body by taxing it to its core with variety, intensity, and multi-joint, full body, functional movements.
Furthermore, CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible. CrossFit is not designed to maximize one area of specialized training but to optimize physical competence in all recognized fitness domains. Jim Crawley and Bruce Evans of Dynamax have categorized and defined the general skills that must be developed to achieve optimum physical competence.
General Physical Skills
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 r4epeated movement.
7. Coordination: The ability to combine several distinct movement patterns into singular distinct movements.
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.
Results – That’s what we’re all after right? Whether you’re after decreased body fat, increased muscle mass, improved triglycerides, or stronger bones, CrossFit produces measurable results that are visible in blood tests and in the mirror. Who doesn’t want to look good naked?!?
GPP – CrossFit is a General Physical Preparedness program that prepares you well for life’s demands. No matter how simple the task, by practicing a wide array of functional movements, you’ll be increasing your longevity and independence. Gone are the days of “back and bi’s, chest and tri’s.” Welcome to a world where routine is the enemy and the certainty is change.
Universal scalability – Whether you’re a professional athlete, out of shape, or a retiree, the CrossFit program is adapted to suit the needs of any individual. We scale the loads, repetitions, or even the exercises and produce the same fitness. Should Grandma do CrossFit? Absolutely! Will it look very different from a CrossFit Games-level athlete? Without a doubt.
Neurological sufficiency – By practicing functional movements that are inescapable in daily life, you’re learning to move safely and efficiently. For example, though the deadlift might sound dangerous, any time you pick an object off the ground, you’re completing a deadlift. By practicing the movement, you’re wiring your body to perform the movement well.
Mindset – CrossFitters experience many adaptations to the program, but one of the biggest is the adaptation that occurs between the ears. CrossFit requires hard work and hard work is uncomfortable. One of the greatest elements of CrossFit is the mental toughness that it creates and carries into all aspects of life.
Off-season training – There are a lot of sports that people participate in that are seasonal (triathlon, skiing, climbing, football…) and require a sport-specific skillset. CrossFit is an amazing program for off-season training to improve fitness as a whole by developing cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. By bringing each of these specific capacities up, athletes perform better in-season.
Community – Experience a community unlike any other. CrossFit at an affiliate, such as CrossFit Verve, is more than just exercise. You’ll celebrate personal records alongside other athletes (all participants are considered athletes no matter what level). You’ll have the opportunity to experience community events, such as Paleo potlucks, competitions (as a spectator or as an athlete), team events, learning workshops, and subject matter expert lectures. Or, you can just come in on an active rest day, and mobilize your tired muscles and chat with friends.
Affordability – A point of contention for many people. There are several options for getting involved with CrossFit, from personal training ($$$), to small group training at an affiliate ($$), to working out on your own utilizing CrossFit.com (free!). The most common route is starting at an affiliate, where you’ll be taught the skills necessary to complete a WOD (workout of the day), be coached through a WOD, and then be cooled down. Try getting that for $150/month at a “Globo-gym.”
A change of pace – Losing the excitement you used to have for exercise? Well, keep it going! Because the workout changes everyday, you’ll find yourself clicking refresh on your affiliate’s WOD blog (a guilty pleasure of all CrossFitters) each night until the new workout is released. You’ll find yourself getting butterflies in your stomach on the way to the gym and you’ll be rushing with endorphins as you leave.
Fun – CrossFit is making working out fun again. This is the biggest point for most people. By combining elements from the list above, CrossFit will leave you sweating, smiling, and wanting more. Don’t believe me? Call a buddy and attend a free “intro class” at your local affiliate. Most allow one or two free drop-ins to get a feel for the culture at the gym. If you don’t like one, try another!
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Matt Chan is Co-Owner and Head Trainer of CrossFit Verve in Denver, Colorado, Seminar Staff Head Trainer for CrossFit Inc., and a firefighter and EMT. Matt began CrossFitting in May 2007 and opened CrossFit Verve in 2008 (voted one of the best CrossFit boxes in Denver in 2013) as a means of creating an outlet for people in the Denver area to explore their fitness potential and improve their longevity through general physical preparedness. Matt seeks an elite level of fitness that has helped him become a four-time top 10 finisher at the CrossFit Games, including placing second in 2012. Matt loves to help others by sharing his passion for fitness and the experience he’s gathered in his own pursuit. Find him at CrossFit Verve or follow him at @Matt1Chan.