CROSSFIT 101 by TracFit

Let’s start with a basic understanding of what CrossFit is. CrossFit is a method, a way to do things. Like the workouts, its methods continuously change, evolve, and adapt towards best practices. But, at its foundation, the methods lie in constantly varied, functional movements, done at a relatively high intensity. Let’s break these down to the three foundational components.

Constantly varied - We rarely do the same workouts twice. There are a number of benchmark workouts that are used as a yard stick to measure performance increases or decreases. These are usually measured with a stop watch or recording the weight used in the workout. The constant variation not only keeps the workouts interesting, but also keeps your body on its toes. If one keeps to the same workout routine over and over again, the rate of return of the results (how you look, feel, and perform) will lessen and lessen as time goes by. Routine is the enemy. The combinations of movements is infinite and you’ll see gymnastics (body control), weightlifting (external object control), and monostructural (single ‘cardio’ efforts) components combined in various ways to develop the WOD (workout of the day).

Functional movements - “are unique in their ability to move large loads, long distances, quickly” as stated from the CrossFit Journal. There are nine basic movements that include the squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift hi-pull, and clean. There are two reasons why we use these movements. The first is that they are inherently safe when done correctly. These are movements every human being uses in their lives from sitting and standing up, to lifting an object from the floor, to storing a box of clothes up on the closet shelf. Everyone from Grandma to Little Junior can benefit from functional movements. The second reason is that these movements have a huge potential in using and building energy capacity. Unlike the leg extension machine you see in most gyms, these movements avoid isolated motions and rely on full body coordination that starts from the core and moves to the extremities.

Intensity – Woe is me. When people see this word, some automatically shy away, some quiver in fear, and some may get a smile on their face. Intensity is relative. Getting up from the chair may be intense to someone that’s deconditioned. Other’s may find a 5:00min mile to be what they consider intense. Everyone has a different starting point. Whether you’re just starting out, or are an accomplished athlete. It doesn’t matter in regards to improving. Intensity is the variable that’s tied into the rate of return of results. They higher you can push the intensity (to a point), the greater your results will be from the workouts. You will be lifting heavy, running quickly, and decreasing your break times. This is the key, this is where the magic is, and this is where the mind and body will develop together.