Crossfit: The Newest Fitness Revolution

            Are you bored with your current workout program?  If you are looking for something to revitalize your workouts perhaps you should experiment with Crossfit ® workouts.  Crossfit ®  training (developed and named by Greg Glassman) utilizes common lifts, compound exercises, gymnastic-like movements, plyometric activities, and running combined into unique workouts (frequently named from their developers) to accomplish training focused on one of the three energy production pathways of the body.  Commonly, each day calls for a completely different workout with all sessions intended to be done “fast and hard” with the intention that workouts should not last longer than 30 minutes (some last less than 5 minutes).  Frequently the goal is to complete the prescribed/selected work as rapidly as possible while trying to improve on the previous best performance for that same workout.

The crossfit workouts are designed to allow transition into the program. Below is a diagram displaying 2 popular crossifit workouts, one being easier than the other based off volume and intensity. Remember that not all workouts are done at the fastest pace possible; although that is the eventual goal once individuals have become accustomed to the rigorous training.

*Kettle bells are performed using iron steel kettle bells. Goal is to assume a squat while holding kettle bell and use hips to thrust it forward into air while still maintaining grip.

*Muscle-ups require Olympic rings to perform. Goal is to perform a pull-up and transition into an arm extension.

In the above diagram, there are two diverse workouts. Notice that one is more aerobically driven while the other is anaerobically designed to incorporate body weight calisthenics. This benefits both sides of fitness because it allows the individuals to have an overall balance of fitness. Also, another benefit to the novice competitiors is that workouts can be scaled accordingly to make for the untrained body.

The premise behind theses grueling workouts is that there is no specificity to the body. In other words, its nothing close to bodybuilding where individuals perform resistance-based routines intended strictly to build muscle for each body part. Crossfit, on the other hand, targets those who want speed, power, endurance, and strength. Crossfit updates new workouts everyday on www.crossfit.com so that the millions who participate have no pre-conception of what’s to come the next day. Rest days are also incorporated to allow muscle recovery and glycogen replenishment.

Author Biography

Adam Valentine, MS, NSCA-CPT

• Received a bachelors and masters degree in Exercise Science from Middle State Tenn. University.
• Certified Personal Trainer – National Strength and Conditioning Association
• Co-owner of Trifit, fitness company Murfreesboro, TN.
• Competitive Natural Bodybuilder