CrossFit

I guess I should rewind a little bit here and take a moment to provide some explanation of what CrossFit is. In order to best do so, I'm just going to steal bits and pieces from various CrossFit websites that I find useful. This is also because I'm lazy and have no desire to reinvent the wheel...

According to CrossFit founder Greg Glassman,

"CrossFit is a core strength and conditioning program in two distinct senses.

First, we are a “core” strength and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. This is the same sense in which the university courses required of a particular major are called the “core curriculum”. This is the stuff that everyone needs.

Second, we are a “core” strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete.

Running, jumping, punching and throwing all originate at the core. At CrossFit we endeavor to develop our athletes from the inside out, from core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities."

CrossFit is a program designed to elicit as broad an adaptational response as possible. It is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains:

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 repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular 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.

The general idea of CrossFit is to not specialize in any one aspect of fitness, but to train and excel in all aspects.

In 100 words...

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

Hopefully that provides an adequate explanation of what CrossFit is. Most questions that you might have about CrossFit can be answered by reading the F.A.Q. on www.CrossFit.com. Or if you'd like, post any questions that you have to the comments and I'll try my best to answer them.

-dunkie