As we are getting our facility up and running, we are getting a lot of interest from people who already know about CrossFit to some level and degree. We aren’t posting daily WODs yet, so a question we get asked frequently is about our programming. (Which is absolutely something you should be concerned and informed about as an athlete/member.)
I want to make very clear that CrossFit is designed to be constantly varied, but should never be random. We don’t scour the internet and pick and choose workouts from other places. We do look at them to get ideas and see what others are doing, but we rarely scalp someone else’s WOD unless it fits in exactly with what we are doing. We don’t want to re-invent the wheel and we certainly use other WODs and sites for inspiration and ideas, but each WOD we program is thoroughly thought out and planned to elicit a very specific response from your body. We have daily, weekly, monthly, yearly, and long term goals and plans for ourselves and our athletes. CrossFit is a lifestyle and we want to be sure you can do it injury-free for a long time and continue to make steady gains without plateauing.
We have an hour of your time as often as you come into our gym. We know that no one is coming in 7 days a week, even though we offer classes and open gym every day. We know that some of our athletes will come in as they can with their busy lives to enjoy the community, some are using CrossFit as cross training for something else, some of our athletes have goals to go to the Games, and people will fall into all areas of that broad spectrum. We know that and try to plan for that. The great thing about CrossFit is that all of those people can still come in and work out together and get what they need. Our necessities as athletes, of any kind, vary only by degree and intensity, not kind.
First, let’s talk about the different aspects of all around fitness. It’s good to know the difference between Areobic Conditioning, Strength, and Power and why we need and program for all 3.
Metabolic Conditioning, or MetCons as we refer to them, builds capacity in each of three metabolic pathways, phosphocreatine happens first and suddenly, 10-15 seconds of hard fast work. Anaroebic happens in the 10-60 second burst. Aerobic is the long term stuff. MetCons increase the storage and delivery of energy for any activity.
Strength is the ability to generate as much force as possible with no concern for how long it takes to perform the exercise. Strength is most important to weightlifters who are trying to perform their one rep maxes such as bench press, deadlift and squat.
Power is the ability to generate as much force as fast as possible. It is the intersection between speed and strength. Power is needed for almost all athletic movements such as swinging a baseball bat, Olympic clean and jerk, and a golfer’s swing.
As CrossFit defines fitness, you know there are 10 different aspects to making you the most well-rounded athlete, we consider all those and work all 10 into your time with us. Maybe not every day, but certainly within the week and month.
We want to be consistent with our schedule so that you as athletes know what days you should come. We all have goals and know the things we are working on specifically or if we just want good all around fitness. (And we can help you decide that if you’d like or aren’t sure what to be focusing on, that is what we are here for.) Tomorrow’s article (Part 2) will explain in very specific details how we plan our daily workouts for you.
As soon as there is enough interest, we will have Specialty Classes for Mobility, Olympic Lifting/Technique, and Power Lifting/Strength. We include elements of these in every class to expose people to some of the basics, but there isn’t enough time in that hour to cover it all. We think all of it is extremely important to being a well-rounded athlete and if you want more in depth training in any or all of those areas, we are set up to do that according to your needs and goals.