whatisCrossfit

FORGING ELITE FITNESS

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

World-Class Fitness 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 ele- ments 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.

~Greg Glassman, CrossFit Founder

Mechanics
Consistency
Intensity

Three Fitness Standards

  • FIRST FITNESS STANDARD

    10 General Physical Skills:

    1. Cardiovascular/Respiratory Endurance
    2. Stamina
    3. Strength
    4. Flexibility
    5. Power
    6. Speed
    7. Coordination
    8. Agility
    9. Balance
    10. Accuracy
  • SECOND FITNESS STANDARD

    The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform feats ran- domly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.

    The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.

  • THIRD FITNESS STANDARD

    There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phos- phagen pathway, the glycolytic pathway, and the oxidative pathway.
    The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds.  The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.

    Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.

THE THREE FITNESS STANDARDS EXPLAINED

  • Constantly Varied

  • Functional Movement

  • High Intensity

I’M READY, SIGN ME UP!

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