CrossFit

CrossFit: High-Intensity Training for Strength, Speed & Stamina

CrossFit is a branded, evidence-based fitness program that can be best described as constantly varied, high-intensity, functional movement. It is a core strength and conditioning program designed to develop competency in ten general physical skills: Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. The goal is not to excel in one single domain but to build a broad, general, and inclusive fitness that prepares you for any physical contingency—the 'unknown and unknowable.'

Workouts, known as 'WODs' (Workouts of the Day), combine elements from weightlifting, gymnastics (bodyweight control), and monostructural metabolic conditioning (like running, rowing, or jumping rope). This variety is a key tenet, preventing plateaus and physical and mental boredom. The community aspect, or 'Box' culture, is a cornerstone of CrossFit. The shared suffering and mutual encouragement in a class setting create a powerful, supportive environment that drives performance. While famously intense, CrossFit is universally scalable. Every single movement can be adjusted to suit an individual's fitness level, age, and experience, making it accessible to everyone from grandparents to professional athletes.

The Pillars of CrossFit Programming

• Constantly Varied: No two workouts are the same. This variety challenges the body in new ways continuously, leading to rapid and comprehensive adaptations.
• Functional Movements: The exercises are based on natural, real-world movements like squatting, pressing, pulling, and carrying. They are compound, multi-joint movements that recruit large amounts of muscle.
• High-Intensity: Intensity is independent of the exercise itself and is relative to the individual. For CrossFit, intensity is the catalyst for change, leading to superior results in fitness and body composition.
• Community-Driven: The group class format fosters camaraderie, accountability, and friendly competition, which are powerful motivators.

Deconstructing a Typical CrossFit Class (60 Minutes)

1. Dynamic Warm-Up (10-15 Minutes)

Purpose: To prepare the body specifically for the movements in the WOD.

Sample Flow:

• 2 Rounds of:
  • 400m Run or 500m Row
  • 10 Pass Throughs (with a PVC pipe or band)
  • 10 Scap Pull-Ups
  • 10 Air Squats
  • 10 Push-Ups
  • 5 Inchworms

2. Skill/Strength Segment (15-20 Minutes)

Purpose: To practice and develop proficiency and strength in key lifts or gymnastic skills.

Example A: Strength Focus
Back Squat: 5 sets of 5 reps. Build to a heavy (but manageable) set of 5.

Example B: Skill Focus
Handstand Walk Progression: 10 minutes of practice against the wall, focusing on balance and shoulder stability.

3. Workout of the Day (WOD) (10-25 Minutes)

Purpose: The high-intensity metabolic conditioning piece that tests your fitness across multiple domains.

Common WOD Formats:

• AMRAP (As Many Rounds/Reps As Possible): Complete as many rounds of a circuit as you can within a fixed time cap.
• For Time: Complete a prescribed set of work as fast as possible.
• EMOM (Every Minute On the Minute): Perform a specific task at the start of every minute, resting for the remainder of the minute.

Sample Beginner WOD (For Time):
'Cindy' - AMRAP in 20 Minutes:
• 5 Pull-Ups (or ring rows)
• 10 Push-Ups (from knees or box)
• 15 Air Squats

Sample Intermediate WOD (For Time):
'Helen' - 3 Rounds for Time:
• 400m Run
• 21 Kettlebell Swings (53/35 lbs)
• 12 Pull-Ups

4. Cool Down & Mobility (5-10 Minutes)

Purpose: To lower heart rate, alleviate muscle soreness, and improve flexibility.

Sample Cool-Down:

• Foam Rolling: Quads, Glutes, Lats, Thoracic Spine (2-3 minutes per area)
• Static Stretching: Pigeon Pose, Couch Stretch, Hamstring Stretch (hold each for 60 seconds)

Essential CrossFit Lingo

Navigating Your First CrossFit Class: A Beginner's Guide

• Embrace Scaling: This is the most important concept for a newcomer. Do not let your ego dictate the weight or movement you use. The coach will provide scaled options for every single movement. The goal is to achieve the same stimulus as the RX version, but at your level.
• Focus on Technique, Not Speed: Especially in the beginning, your sole focus should be on moving well. Slow down. A safe, beautiful air squat is better than 100 fast, ugly ones.
• Listen to Your Coach: CrossFit coaches are trained to spot technical flaws and provide cues for correction. Their feedback is invaluable for your progress and safety.
• Introduce Yourself: The community is a huge part of the experience. Show up a few minutes early, introduce yourself to the coach and a few members. You'll find people are incredibly welcoming.
• Check Your Ego at the Door: Everyone started somewhere. No one is judging you for scaling or being last to finish. The only person you are competing against is yourself.