CrossFit Style Training

CrossFit style training is the most effective way to increase overall fitness.

We use a combination of olympic lifts, gymnastic movements and metabolic conditioning activities in various formats designed to challenge all levels of fitness.
Our olympic lifts include various deadlifts, squats, smatches, cleans and presses.
Our gymnastic movements include push ups, pull ups, kips, muscle ups, ring dips, hand stand push ups, rope climb.
Our metabolic conditioning activities include rowing, double unders, wall ball, box jumps.

Mix all of these movements up in various workout challenges measured by time or repetitions and you've got the most exciting and results orientated personal training experience around.

So what is CrossFit exactly and why is it so much better than conventional gym training?
The basic description of CrossFit is constantly varied functional movements performed at high intensity.

Constantly Varied – One of the main points of Crossfit is to specialise at not specialising. Become good at everything, thus building great overall fitness. Here are the 10 avenues of fitness as defined by CrossFit;
Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy
What other fitness program covers that many bases?
With the constant variety you receive a broader experience thus creating better General Physical Preparedness!

Functional Movements – Real functional movements, not standing one-legged on a wobble board with a body blade in one hand doing a bicep curl with the other.
Functional movements are;

• Natural, it’s ingrained into our bodies to pick things up, move things around and move our bodies at any angle in any direction.
• Compound, yet irreducible. Multi jointed.
• Core to extremity. Core stability is mid line stabilisation. Extremities are your arms and legs. A strong core moves larger loads.
• Essential to independent living. Picking things up, putting things on shelves, climbing over things, playing sport etc.
• Safe compared to non-functional movements. How often we hear of a shoulder injury from a Pec Dec or a knee injury from a leg extension.
• Can move large loads, long distances, quickly. This is one of the main points of the program.

High Intensity – Putting it simply, this is the independent variable, which will either get you fit, or not. You will get out what you put in!
Power = Intensity
What is power?
Force x Distance /Time = Power
Ok, so away from the science lesson. Let’s say Force is your body weight and Distance is you standing up. Time is how long it takes you to stand up. So Power is how long it takes you to get your body from the ground up.
Simple and it makes sense.

Question: Am I fit if I can bicep curl a dumbbell 15 times x 3 sets chatting in between sets without raising my heart rate?
or
Am I fit if I can do 120 squats in 4 minutes and have my heart rate through the roof without stepping foot on a treadmill?

Our philosophy on training: Lift heavy things lots of times at a fast pace. This can be barbells, medicine balls, kettle bells, dumbbells, tyres or anything that suits you.
Use your body weight to lots of different things. This can be push ups, pull ups, rope climbs, jumping onto things, jumping over things, squatting, lunging, dips, muscle ups, hand stand push ups, throwing things, kipping, burpees, double unders. The list goes on.
Run your little heart out at lots of different distances. This can be 100m, 200m, 400m, 800m, 1600m, 5km, 10km. Up to you.
Vary how many sets you do. Vary how many reps you do. Vary how many exercises you do. Time yourself to make sure you are working at a high intensity.
The main thing is not to do the same thing day in and day out. Do something different today than you did yesterday and write down what you did. Come back to the same workout in a few weeks and see if you can do it faster.

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