CrossFit is a strength and conditioning program that uses a variation of exercises. Includes a mixture of cardio and weights. The different exercises include running, rowing, jump rope, weightlifting and rope climbing.  CrossFit also incorporates barbells, dumbbells, pull-up bars, kettlebells, medicine balls and box jumps.

CrossFit is a new language to some people and trying to keep up with the verbiage can be confusing. So, take a look at our FAQ’s page for all your unanswered questions and get familiarized with the lingo.

Eating healthy and the right foods are necessary to benefit most from CrossFit. Paleo and The Zone diet are two popular trends.

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: Dead lift, 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.”
-Coach Glassman (Courtesy of CrossFit Inc.)

Metabolic Pathways (The Science)

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, theglycolytic 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 the 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. Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.

*Info Courtesy of CrossFit Inc.

The 10 Elements of Fitness

  • Cardiovascular/ respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  • Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  • Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  • Flexibility – The ability to maximize the range of motion at a given joint.
  • Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  • Speed – The ability to minimize the time cycle of a repeated movement.
  • Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility – The ability to minimize transition time from one movement pattern to another.
  • Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
  • Accuracy – The ability to control movement in a given direction or at a given intensity.

*Info Courtesy of CrossFit Inc.