What is CrossFit?
CrossFit is a training methodology based on constantly varied functional movements performed at relative intensity.
Constantly varied
Workouts are always different and never boring. There are so many skills to perfect and equipment to use – gymnastics, Olympic weightlifting, running, rowing, functional strength training, plyometric work, jump rope, barbell, kettlebell, wall ball, sandbag, med balls, ropes, rings…!
Functional movements
No biceps curls here! Functional movements are those you use in your everyday life. Squats, deadlifts, cleans, press. All of these movements will increase your strength, power, flexibility and endurance. Virtually all of the movements we practice and perform are movements that mimic those used in our daily routines whilst also improving our health markers (e.g. blood pressure, cholesterol, heart rate and function, BMI and muscle mass).
Relative intensity
Intensity is the amount of power generated by an athlete and is affected by load (weight lifted), volume (amount of sets/reps completed) and speed (how fast you complete the work). Intensity is relative to an athlete’s experience and fitness levels.
This is where we ensure athletes are working at the correct stimulus. The stimulus is the purpose of the workout – which body systems and elements of fitness it is designed to develop. The stimulus of the workout is maintained through appropriate scaling for each individual athlete.
For example, a benchmark CrossFit workout is “Fran”- 21-15-9 reps of thrusters and pull-ups at 43kg (male RX weight) and 30kg (female RX weight). Elite athletes complete this workout in under 3 minutes!
Many athletes would not be able to complete the workout without scaling (e.g. using bands for the pull-ups or substituting pull-ups for ring rows and reducing the weight for the thrusters). This ensures a safe, effective and challenging workout for every athlete, no matter what their age, current level of fitness or injuries they may be working around.