"CrossFit IronSpider is a fitness community dedicated to helping everyone achieve their individual goals within an inspiring group setting. Our certified CrossFit coaches will prepare you to tackle workouts that are constantly varied, always challenging, and based in functional movement. Our measurable, observable and repeatable workouts are how we track your progress. We address all aspects of fitness from strength, to flexibility, to stamina. Once you have experienced the CrossFit IronSpider community the words “Fitness” and “Workout” will have a new meaning"
"IronSpider is a place to learn about fitness in an inviting and welcoming community. Our coaches will teach you proper form and technique and help you develop your strengths. You will see an improvement in the way you move, the way you look, and how you approach a challenge. We want to empower you to achieve your goals and best of all, enhance your daily life." -Head Coach Dennis Floyd
To read more about CrossFit and it's Foundations, please click on the articles below:
"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, 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 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.
Courtesy of CrossFit Inc.
The 10 Elements of Fitness
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.