CrossFit 101

For those of you that are new to CrossFit and are considering checking it out:

CrossFit is a fitness philosophy of "constantly varied functional movements performed at high intensity". The workouts are generally short and hard and produce results. Each class is deliberately programmed and monitored personally by Certified CrossFit trainers.

At the foundation of CrossFit success is Nutrition: check out the CrossFit Nutrition tab for more details on this (Nutrition deserves it's own page)!!

There are 3 main modalities used in the programming of the WOD's (work out of the day)

  1. Metabolic Conditioning (Met-Con): these are activities that increase the heart rate and cardiovascular endurance. Some examples are running, rowing, biking, jumping rope, jumping jacks, Mt. climbers,etc...
  2. Gymnastics:  these are body weight movements and activities such as squats, jumps, push ups, pull ups, sit ups, hand stands, presses and holds, climbing, etc...
  3. Weights: we mainly use the Olympic lifts but sometimes will add some fun things like tire carries, large tire flips, sand bags, pulling or pushing odd objects and more. The Olympic lifts include: the deadlift, cleans, clean & jerk, snatch. We also do weighted squats, presses, Sumo Deadlift High Pull (SDHP), ball slams, wall ball, Farmer's Carry and more...

The options continue as vast as our imagination allows....which so far has been ever changing and continuously expanding. Along with the varied activities, there is variation in the reps, weights, time and intensity. Each WOD is measuring an element or set of elements that allow us to track specifics about your level of fitness.

There are a series of "bench mark" WOD's that measure a range of abilities that we will repeat from time to time to track your progress. No matter what fitness level you are at, this style of training can be scaled to your current ability and allows you, or more so pushes you, to constantly progress and improve in strength, flexibility and endurance. The side effects of this are - positive changes in body composition, improved biomechanics in everyday movements, improved body physiology and improvements in general life preparedness!

At Waterland CrossFit, we work with each individual to address what your specific goals are and will make recommendations in that regard to help you achieve those goals in the most efficient and effective way possible. This is where the "Sports or Specialties" comes in as well. We offer real personal training in a small group setting at a tremendous value!! You simply show up and work hard and the results will come. Come by and join the FUN!!!

We offer a Complimentary introductory class to be scheduled with Dave. Please call or email us to let us know when you plan want to come in and come prepared to work out!