Taken from CrossFit Oakland
“CrossFit is a strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity.” – Coach Greg Glassman
DIET – lays the molecular foundations for fitness and health
METABOLIC CONDITIONING – builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid and then phosphocretine pathways
GYMNASTICS – establishes functional capacity for body control and range of motion
WEIGHTLIFTING AND THROWING – develop ability to control external objects and produce power
SPORT – applies fitness in competitive atmosphere with more randomized movements and skill mastery
CrossFit focuses on all ten elements of optimal physical fitness:
- Cardio/Respiratory Endurance
CrossFit programs are completely scalable and easily modified to suit ANY EXERCISER! Weight, reps, times, etc., can be reduced or increased, or an alternative exercise or activity can be used.
Because of CrossFit’s emphasis on workouts that challenge the body in a variety of ways, it has become a favorite tool of Firefighting, Military and Law Enforcement personnel the world over. CrossFit prepares the body for bursts of maximum effort followed by short recovery, such as a soldier running from cover to cover.
CrossFit also emphasizes strength in a variety of modalities and positions, similar to real life situations. There are active CrossFit programs within the FBI, CIA, DEA, National Parks Service, DOE, DHS, Treasury Department, US Marshals, and Justice Departments among others.
Another group that has discovered the advantages of using CrossFit principles are Martial Artists, particularly Grapplers and Mixed Martial Arts Fighters. CrossFit workouts challenge your metabolic conditioning, and train your body for intense efforts in a variety of situations and movements. Several top MMA fighters train with CrossFit, including Chuck Liddell, Paul Buentello, and BJ Penn.
You don’t have to be an athlete or in the military to enjoy the effects of Crossfit. Ask any mother, construction worker, landscaper, teacher or weekend warrior if they would benefit from increased metabolic conditioning and preparing the body for intense efforts in a variety of situations and movements. Crossfit is Functional Fitness.
Of course, there are many workout systems out there which can improve one or another aspect of fitness. But the CrossFit system has been incredibly successful with people from a wide variety of backgrounds, with different goals and abilities.
If you fall into any of these categories, then you owe it to yourself to give Crossfit a try: You want to get in shape but can’t face going to a gym You no longer see results with your current training regime You have lost interest in your regular gym routine You think you don’t have time to exercise You are looking to improve performance in your sport You are preparing for a physical fitness test for law enforcement, the military or firefighting
The basis of the CrossFit workout methodology is the workout of the day (“WOD”), posted on the CrossFit home page. The WOD varies considerably from day to day; each workout taxing your body differently, allowing you to push your limits while recovering from previous workouts. Our CrossFit classes are 60 min long and consist of four components: Warm-Up, Skill Practice, The WOD, and Stretching.
The WOD combines the following in a constantly varied, seemingly random fashion:
- Weightlifting/Power Lifting (Deadlifts, clean, squat, presses, jerks, snatch)
- Gymnastics (Pull-ups, dips, rope climb, push-ups, sit-ups, handstands)
- Monostructural Cardio (Run, bike, row, swim, jump rope)
When the program calls for “5×5” what does this mean?
When you see “5×5″ this means to do 5 sets of 5 repetitions at the same weight for all 5 sets. This is after a proper warm up building up to this weight.
What does it mean when the program calls for “5, 5, 5, 5, 5″?
That means you do 5 repetitions of each movement, adding weight to every set till you get to a maximal set of 5 repetitions. Yes, you add weight to every set in the hopes of reaching maximal effort.
What does a 5 RM mean?
RM means Repetition Max. This is the heaviest an individual can do for 5 repetitions, without exhausting yourself before hand. Warm up however you need to, and perform the heaviest set of 5 reps you can.
How long should I rest between sets on the Strength WOD?
Unless the rest time is listed and sometimes it is, we ask our athletes to rest between 3 and 5 minutes between sets.
What about abs?
“People ask me, ‘what do I do for abs?’ I tell them, stabilize the mid-line like a motherf*@!er, that’s what you do” - Coach Glassman
Abs work to stabilize and support the body with all movements: squats, deadlifts, snatches, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body, and will result in greater abdominal stability than the isolation of crunches. CrossFit relies primarily on the abdominal work inherent in excercise which demand high levels of midline stabilization. Try to overhead squat or make a tackle without stablizing your midline and you won’t last very long.
I am having a hard time front squatting because I can’t keep my elbows up and back straight. What can I do to fix that?
Watch this and do it.