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: Deadlift, clean, squat, presses, clean & jerk, 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.
-Courtesy of CrossFit, Inc.
In the simplest terms, CrossFit is an incredibly effective strength and conditioning program. The CrossFit Method will prepare you for life and sport better than any other training regimen in existence today. CrossFit delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.
CrossFit is the principal strength and conditioning program for the United States Marine Corps, many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. It is also being implemented in nursing homes, pre-schools and physical therapy…..if you fit somewhere in between it can probably help you.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our soldiers, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
Elements On-Ramp Program:
Elements is a three part course that teaches the basics movements and etiquette necessary for any new member to take classes. It is taken over the course of 2 days.
Day 1: Covers all the lifts necessary to participate in the Crossfit program. These lifts include Deadlift, Clean, and Snatch. You will also learn the three different types of squats (Regular, Overhead and Front). The last movements of the day are the overhead presses which are a regular press, Push Press and a Press Jerk. All these lifts will be done with a lightweight PVC pipe while you are learning and with lightweight after. Lifting Etiquette will also be addressed.
Day 2: This is the day you learn all the odd ball lifts and exercises that are associated with Crossfit workouts. The exercises include sumo deadlift high pulls, thrusters, pull-ups, knees 2 elbows, toes to bar, ring dips, kettlebell exercises, burpees, medicine ball exercises , and a proper sit-up. This is also the day we go what the standards for what each lift are. This day also has a nutrition component. To help you maximize your results from Crossfit, nutrition is very important. We will go over the “Yes” and “No” foods associated with Crossfit. We will also go over the implementation of a new diet. There will also be a question and answer session at the end.
Videos courtesy of CrossFit Inc.