Explaining the benefits of CrossFit is simple. CrossFit is a fitness program for everyone–regardless of age or ability–who is interested in improving fitness. CrossFit provides immediate, noticeable, and positive results.
Explaining CrossFit can be a bit more complicated. CrossFit treats every participant as an athlete, and seeks to challenge that athlete with a constantly changing program featuring a wide range of functional movements performed at a relatively high intensity. Simply put, CrossFit develops and maintains one’s ability to engage in the activities that improve and extend the quality of life.
I think a quote from CrossFit’s website really distills their philosophy:
“The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.”
That is quite a bold statement and can be misunderstood at times. The truth is that CrossFit has a very broad appeal to folks from every walk of life. It is very popular with the military, law enforcement, and firefighters, but there are others, from kids to senior citizens, who CrossFit regularly. They do so to improve their ability to perform basic functions of their professions or personal lives.
For Example, the squat is the single most important exercise one can do, it is a VERY functional movement. Anyone who cannot squat cannot engage in NORMAL daily activity, and must have some sort of care provider, whether that be a hospital, nursing home, assisted living facility, or being a shut-in. CrossFit insists on working to perfect the squat, as well as other, foundational, functional movements. It doesn’t matter whether you can squat while holding a load overhead that is 2x your body weight, or just doing a few “air” squats– doing squats properly and frequently builds overall fitness in a way that is ignored by most people, and ignored by many other fitness programs. This is just one of many examples, you can see, in CrossFit.
Most popular thinking about what fitness is, as well as, most products and programs offering fitness, lead to being overworked in some areas and under-developed in others. The LSD (or long slow distance) runner and the body builder are two good examples of the opposite extremes of the standard approaches to Exercise. But CrossFit insists that neither portrays a true, balanced fitness. CrossFit offers that balance.
Why did you start doing it?
Another easy Response–I started CrossFit because I was bored with the standard paradigm of chest & tri’s on Monday, back & bi’s on Tuesday, run on Wednesday., legs on Thursday, wash, rinse, & repeat, blah, blah, blah… This schedule was followed with lack of results and was very dissatisfying. I was a competitive athlete all my life, and tried cycling, swimming, mountain biking, hiking, you name it-tried it.
While I was at Ranger School, years ago, I noticed some fellow students doing pull-ups that added a dip on top of the bar (A.K.A a bar-muscle-up). This grabbed my attention, quickly. After being injured at Ranger School, I was sent back home to recover and soon found myself gaining excess weight due to lack of activity. A dear friend of mine met me at the School gymnasium to “show me something”. He performed a Bar Muscle-up, showed me a “thruster” and the rest was History. I studied the CrossFit mainsite, night after night, and watched YouTube videos to learn all these new wonderful movements; thrusters, handstand push-ups, double unders, cleans, etc. It was like someone opened a new toy box, and I was ready to Play! Then, I finally had a goal.
CrossFit was never a fad, to me. It was a way of life from WOD 1. Knowing the goal was to become more fit, I busted my ass in every workout and learned all that I could. I learned about Girl named WOD’s, Hero WOD’s, WOD’s that were only 3-5 minutes long. I said that correct- 3-5 minutes long! I questioned BUT never doubted the system and I gave it several, several months to see the results. AND the result were outstanding. In 5 months, I had went from 13.5% Body Fat to 8.5%, and increased my lean muscle mass by 12lbs. But those are just numbers…the true test (if seeing is believing) was the mirror and what I saw in the mirror was a new man!
After 6 months of CrossFitting, I completed their Level 1 Certification and have been teaching the concepts ever since. I’ve instituted “CrossFit” in my military training as well as my soldiers training, I’ve introduced it to friends, family, and even strangers. I adopted CrossFit’s philosophy as my own. To me it says “Work Hard, constantly improve, don’t quit.” Things my parents instilled in me at an early age. CrossFit has a way to show you your strengths and weaknesses, and challenges you to improve and overcome.
How should I get started?
The CrossFit tag line is “3,2,1…GO!” And that is exactly how you get started. Remember the first time you jumped off the high dive, and the count down, 3… I can do it, 2…get ready, 1… Now or Never, GO! And of f you went, feet first. That is exactly the way to start CrossFit. Jump feet first, Yes, its a strange sensation and a bit overwhelming at first. But once you come through and see that you have a very supportive group waiting, the results will be life changing. Then let the rest work itself out.
I guess what you really want to know is, how does the average person get involved in CrossFit. That, too, is easy: Visit www.crossfit.com to learn more about CrossFit. But, by far the best way to get involved is, to find a local affiliate for some personal Coaching and a group of fellow CrossFitters who jumped in feet first, just like you.
As with any exercise regimen, a prospective athlete must have clear direction from a health care professional that it is safe to engage in strenuous activity. This is especially true with CrossFit, because its nature is “high intensity”. However, do not be put off by that, everything in CrossFit is scalable and it’s a program that is very open to beginners. “High-Intensity” means many different things to many different people. An 82 year old grandmother and a 32 year old tri-athlete are both very different from what an 16 year Lacrosse athlete can bring.
Explain your training program.
I usually follow my own box’s programing but also study and experiment with several different program philosophies, for learning experiences. I strictly follow a 4-day cycle: 3 consecutive days of workouts, followed by 1 rest day. I workout no more than 5 times a week when training is going well, and take recovery periods as needed. Being in the military, I often throw-in Army PRT events, when I’m on drill.
What I do for a daily workout, or what anyone else does, one very important consideration is this: the WOD is intended to enhance your life, not run your life.
I also practice the CrossFit approach to managing my diet. I promote the Zone diet, as well as, the Paleo Diet. Both are performance oriented, however, the Paleo diet has better qualitative approach to food and offers anti-inflammatory properties, whereas the Zone Diet, allows for a more quantitative & qualitative (weighing and measuring food amounts suited to your exercise level) approach.
Most people are skeptical of the CrossFit nutritional guidelines, and therefore have excuses why not to follow them. In my opinion, these people have discipline when told what to do in the gym, but lack self-discipline in the kitchen.
Being convinced that generally following the FDA guidelines is just fine, is wrong. Problem; we don’t exactly follow the guidelines not matter how much we think we are. Why? Because no one looks and adheres to the nutrition facts label. Enter The Zone. The Zones’ approach agrees with quality, but not quantity. Zone says balance portions of protein, and Carb’s with amounts only needed to support lean mass and exercise level, and please do not forget the Fats, also in a balanced measure. I use to think, “I’m in pretty good shape; i can eat what I want.” CrossFit says, “you are an athlete; you need high quality fuel.”
One Complaint about the Zone diet is that, done strictly, it requires one to measure all food, at least for a couple weeks. Some say its too much trouble and here comes our lack of discipline. Weighing and Measuring, gets old, quickly, but WELL worth the effort, when done. CrossFit’s simple solution was “eat meats and vegetables, nuts and seeds, some fruit, little starch, no sugar.” Simply following this, can help drop excess pounds and improve your well-being within a week!
This is a huge trend. Why is that?
Is it a huge trend? Is your health, a huge trend? Disease and disorders associated with physical inactivity and a general lack of fitness are all on the rise. P.E. programs cut from schools, ring a bell?!?! Medical weight lose Clinics on every corner now?!?! Is it a huge trend? Our obesity epidemic suggests otherwise. Today its unusual NOT to see a kid someone who might be 50 + lbs. overweight. Even more disturbing is that this overweight is seen as an overfat situation and considered by many as a victim status–even the word “fat” in a clinical setting to describe someone’s appearance is Offending.
But to the extent that CrossFit is a “huge trend” among those interested in leading a life of strength and independence, the only answer is; RESULTS. At 34 years of age, I Have never been more balanced in my fitness or my Health. “Well, you’re still young.” This may be true but at 19 years old I was told I have high blood pressure more than once. Now, I never hear that statement, when visiting the Doctor for check-ups. You don’t have to search CrossFit for long before you find photo’s of quadriplegic Veterans performing WOD’s with a huge smiles, or kids swinging kettlebells, or someone’s Grandmother performing Deadlifts because she wants to enjoy picking up her grandchildren. CrossFit is a Success becuase it brings quality of life.
What’s your excuse?
Jason Odom is President of CrossFit Eastern Shore, Baldwin County’s First Affiliate.
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.” – Greg Glassman
In today’s day and age of functional fitness training, programs catering to “competitive” athletes are in no short supply. A simple google search can pull upwards of 100 individual blog pages showcasing some of the most progressive minds in training applications to date.
However, what happens when your average, even advanced, fitness athletes stumble upon these sites in hopes of placing their current fitness level on par with the best in the world?
Let’s back track just a bit…
In today’s fitness arena, athletes that would be considered “elite” throw around big weight, move really fast and push well beyond their mental barriers. These elite athletes showcase Sub 2:30 “Frans”, 15-minute “Filthy Fifty” times, squat upwards of 450# and can snatch 275+ pounds. These athletes have not only found mastery of their engines (their cardiovascular aptitude), but they also have an extremely advanced grasp of weightlifting and gymnastics movements. Workouts like “30 Muscle Ups for Time” turn into 2 minute anaerobic bouts when the average athlete would look at it as a skill session.
To place these athletes into a “competitive” program would be akin to the advanced athletes within our affiliate performing a workout in the gym as prescribed. Why? Because to challenge them means to up the standards a bit.
Now, visualize a “great” athlete at your affiliate. They can bust out a 2:50 Fran, go Sub 1:40 on “Grace” and can rep 225# Snatches for sets of 3-5. These advanced athletes show great aptitude for handling the program and as a coach, you feel that your gym’s programming is not challenging them enough.
So what is the answer? Do you start programming two workouts a day in order to increase their engine? Do you place them in a corner during class times and tell them to follow one of the “elite” coach’s programming?
Answer: C – None of the Above.
A 2:50 “Fran” is great. 99% of CF athletes would kill for that time. However, as a coach, you must ask yourself, “What is keeping them from a 2:20 ‘Fran?’”
Most of the time, it is not their motor or their strength (two commonly chosen areas that are “easy” to assign extra work to). Athletes that possess the capacity to go sub 3 minutes on 21-15-9 thrusters and pull ups probably also have the physical capacity to perform the workout even faster. However, there is likely one thing that is holding them back: their movement.
An athlete’s “threshold” is the point in which their movement turns from “great” to “ok.” Once the threshold has been met, the movement becomes less than perfect and efficient form + technique are no longer present. This would be why a very strong athlete can muscle through a 2:50 Fran, but ask him to go any faster and he falls apart, or even worse, simply can not finish.
For the sake of the argument, let’s say that the athlete is flawless in his 95# thrusters, but his pull-ups get a bit shaky when asked to move cycle them very quickly in unbroken sets. It may not necessarily be his lack of strength to perform the movement, but a lack of kinesthetic awareness having been built surrounding the movement performed at an upmost level of intensity.
Now, let’s say we have this athlete follow a “competitive” program that not only asks for high repetitions multiple times per week of pull-ups (let’s say 50-80 per workout), let’s say they are asked to be “chest-to-bar” during practically even bout. Do to the athlete’s inability to perform standard pull-ups at a rapid rate below his current threshold level, we can expect the more difficult “chest-to-bar” variation to become even more apparently disconnected. In short, the athlete’s threshold for the movement is going to be moved lower than that of his standard pull-up, forcing the athlete to move more slowly through the repetitions in an effort to maintain adequate energy levels.
“Be inspired by Intensity, not volume” – Greg Glassman
Fast forward to 3 months down the line: It’s a friday afternoon, and you are retesting “Fran.” Not only has the athlete been performing a LOT of pull-ups, they have been “chest-to-bar” for the most part. A s coach, you are convinced that by upping the difficulty in training, the standard 45 pull-ups in “Fran” will be a piece of cake. On top of that, the athlete has been doing thrusters at 135# at least 3 times per month, so the 95 should be easy as well.
As your athlete finishes their last pull-up, you look at the clock and it reads 3:35. Not only had he gotten slower overall, but you were forced to que his movement as well as his intensity level more this time around.
What the heck happened?
The truth of the matter is that your athlete was no longer following a program that was 1. within his limits, nor was it 2. geared for him weaknesses.
Instead of placing the athlete into a program that focus on heavier weight and increased ranges of motion, the athlete should have taken a step back, and worked on his intensity threshold training – ie. mastering the basic pull-up and performing it under extremely high levels of intensity.
One plan of plausible attack would have been to force him into learning how to control his body routinely through sets of 10-20 traditional pull-ups (*cough cough* “Tabata” interval training perhaps). This would have given him a better grasp of how to maintain solid positioning throughout both higher volume, unbroken sets, as well as with a high level of intensity.
Ok, that might help answer the Pull-Up questions, but what about the thrusters? 95 pounds should have been light!
Sure, your athlete may have gotten stronger in terms of max muscular contractile potential, but how efficient was he now at performing larger sets of unbroken thrusters? Instead of training his body to handle the control and time under load necessary for 21/15/9 unbroken reps (25-40 seconds), his body had adapted to handling 6-10 reps (12-20 seconds). Yes he was increasing his overall strength, but neglecting lighter weight repetitions caused a decrease in his muscular endurance overall.
Ironically, forcing your athlete to take a step back and work on the fundamental movements even more routinely than the advanced movements an approach to help make your BEST athletes even better; it is the same approach to helping your novice athletes move better, adapt to higher intensity sessions and progress within your affiliate.
“The needs of your grandmother and the Olympic athlete differ by degree, not kind” – CrossFit, Inc.
…back to reality now…
Yes, this may be a fictitious scenario, however, it is one that is seen quite frequently within the affiliate atmosphere. Before we attempt to make an athlete better through increasing demands, we must force the athlete to master the original stimulus.
‘You can’t make a old house withstand a hurricane without, first, reinforcing the roof.”
The same rings true for your athletes. Before you can make an athlete stronger or faster, you must make sure that their movement is not what is holding them back.
When I began my CrossFit journey, I was mainly doing WODs in my parents garage. The workouts that I couldn’t do (Which was most of them) with the limited equipment I had, were performed at a local “globo” gym. I had only a rough understanding of what CrossFit was all about, and for someone without a “Home Box,” to call my own, I didn’t truly understand what the “community” was all about.
When I returned to Alabama (after a short-lived 9 month hiatus), I fell into friendships with some local runners. For two months I ran. Actually, running was all that I was doing! I would wake up and run… take a lunch break and go run…run with a different running group every night. This was a tireless sequence that left me with two things: 1. A stress fracture in my right leg (the 3rd one in 6 months), and 2. A lot more time spent back on CrossFit.com.
In the Spring of 2011, I found myself in a new town (Fairhope), a new job and the same result of constant running…injury. This is when I opened my computer and emailed Jason for the first time. I got a call from Jason the next day and quickly set up my first session.
Upon walking into the original Friendship Road facility, I was greeted with the same warm welcome that I had come to look forward to when dropping in at Boxes near my house in Texas, and quickly felt ready to train. I briefed Jason on my current injury status and he assured me that we would have no problems getting past them.
A lot of changes occurred in my career and personal life over the next 5 months, but one this stayed constant: CrossFit Eastern Shore. The coaches were there to help me make sure the workouts were tailored to my abilities and I even had some new friends to go out with on the weekends. Sitting on my coach for an entire weekend in my 1-bedroom apartment was no longer my routine every Saturday and Sunday.
I had finally began to understand the aspect of CrossFit that I had never seemed to understand while doing workouts in my parents’ garage: The idea of a “Community.”
As my career started to get more engaged, there would be days or weeks where I would miss workouts. Without fail, I would get a text from Jason, saying “How’s everything going?” These texts showed me that the strength that I was building within the walls of the gym were only half of what I was really gaining from CrossFit. I was gaining friendships with people that I could count on, and I was gaining a new family. For someone who was now living, permanently, more than 600 miles away from my nearest relative, having a community to hold me accountable in my fitness and person life was something I could easily get used to.
When the opportunity arose to begin coaching at CrossFit Eastern Shore, the first thing I could think of was the people. “Who could I help guide into a healthier life” and “how could I best show new athletes the same care and attention that I first felt when joining our facility.” These truths remain to be the pillar for all that we do at CrossFit Eastern Shore.
For every athletes that walks into our door, we hope two things. We hope that they will begin the see what their body is truly capable of, and we hope that the athlete will both give AND take something away from the community. As our community grows, we all become stronger. Friendships begin to blossom, and training partners push each other further than they did the day before. Whether you work out at 5:30am or 7:00pm, there is a bond that is felt upon completing the daily WOD. Creating new PRs become just that: the CREATION of something great. With every new PR, a new goal begins to form; and with every goal, your community is there to help raise you up from among the obstacles and carry you to victory.
For this very reason, during the month of November, we challenge each and every athlete within our facility to do one thing: Help your fellow athletes achieve their goals. Create a pact with a fellow athlete to make it to an extra WOD each week. Write en encouraging post on someone’s Facebook wall when you saw that they gave it their all during class. Invite a new face to coffee after early morning classes, or a beer *cough cough* after a tough evening workout.
In the end, you will spend a total of 60 minutes per day within our facility pushing yourself and those around you to new limits. During those 60 minutes, you will be able to change someone’s day or even their week. You will encourage people to try to achieve something that they didn’t think was possible.
If you are able to change yourself, and others, in such an impactful way during those 60 minutes, think about the changes within our community that you can make with an extra 30-45 minutes once you leave these four walls.
At CrossFit Eastern Shore, we will do everything within our abilities to make you the best athlete that you can be. What we hope, however, is that each and every athlete becomes the strongest and most powerful member of our CrossFit community that they are able to.
In the end, PRs will come and go… but the strength of our community, and the friendships you will create, will continue to be there for you each and every day.
You will be hard pressed to enter a CrossFit gym these days and the topic of the Games NOT come up. Whether this is a conversation you end up having with a fellow athlete in your home gym or at a facility that you are merely “dropping into,” people are interested in talking about “their” sport.
One of the most interesting points of truth expressed by the commentators and journalists covering the 2013 Games (The CrossFit Games) season was “why” so many people fall in love with the games. The example is simple and honest.
“When a 35 year old man is watching an NFL game on Sunday, chances are he hasn’t been on the field for over 15-20 years. When a 35 year old man (or woman!) is watching the Games on ESPN, chances are the last time they participated in a CrossFit workout/event was THAT very morning.”
With so much excitement bubbling around the games, the competitors, and (as of late) “HOW” they got to where they are now, people have been slowly leaning away from the true virtues of CrossFit training and nutrition in an attempt to be the “Next big thing.” People are following training regimes that only slightly mimic CrossFit training, and eating far outside the proven Paleo and Zone walls.
When it comes to training our athletes for the unknown and the unknowable (ie. “Life”), unadulterated CrossFit is truly the best option. It is the ideal marriage of Strength, Capacity, Conditioning and Flexibility and anyone has yet to appropriately disprove the effectiveness of a well balanced CrossFit regime. CrossFit is the best way to teach speed to up and coming athletes, as well as build bone density in our mature clients. These truths lead us to one BIG sentiment:
“YOU are Training for LIFE, NOT the Games”
With the exception of 2 or 3 people within our walls, (THIS is when you must give yourself a gut check) chances are you will not be featured at the Home Depot Center on ESPN next July. *We know, you just choked on your peanut butter and jelly infused post-workout concoction that you were sure was going to be the missing link in your upcoming Games training cycle.*
For this reason, we do not simply jump on training programs that people “claim” will help you get to the Games. (We do however, take bits and pieces from training methodologies [some more than others] and sincere them into our everyday training)
We train you to be better at LIFE. Life oftentimes means that things get more difficult as your progress – thats why we do ascending sets of strength work at times. Life is often times awkward – hence our rationale behind a heavy dominance of barbell work within our facility.
Life requires persistence – the motivation to embrace the high skill movements and master them.
Living a healthy and extended life should be the goal of every athlete within our facility. Even if your goals include brushing shoulders with fellow athletes at the “(__INSERT Random City__) Fitness Throwdown,” if you are truly training for life, you will be prepared no matter the task that is placed in front of you.
This goal is the reason behind our training and the nutrition that we preach. We train barbells because life doesn’t always look like a wall ball. We train burpees because sometimes in life you need to do more than just push yourself off the ground. We teach Paleo and Zone because you won’t live to be 300 years old downing butterfingers and coke zero throughout your 30s.
There is a reason behind what we do, and that reason is your LIFE.
Crossfit Eastern Shore is not simply a fitness facility located in Daphne, Alabama.
You will not only find the highest quality Locally Distributed or American Made training equipment within our four walls.
You will not simply walk in and out of our doors feeling a loss of sweat and a rejuvenation of the body.
Within the walls of Crossfit Eastern Shore, you will find the heart of athletes sprinkled around the rooms, eager to find the next possible level of human performance; accomplishing things deemed “undoable” within their previous physical fitness journeys.
You will find middle schoolers learning how to safety build strength while staying light and agile for their sport. You will find grandmothers regaining the strength to once again pick up their grandchildren when they have fallen down. You will find former college and professional athletes setting new personal bests day in and day out.
You will find all of these things within the four walls of our facility; but these are all merely reciprocal of what else you will find at our gym.
You will find a Family.
A Family eager to help each other out; both inside and outside of the gym.
A Family ready to invite you to their home for dinner or offer professional services when you are in need.
A Family that will call or text you to make sure you will be attending the same class as them.
A Family that shares inside jokes with each other and invites them to be a part of planning the most important days in their lives.
Above everything that you will find at Crossfit Eastern Shore, you will find care, compassion, friendship and love. Love for fitness, love for their community, love for their personal progress and love for each other.
We could not be more proud of our family that has been built, right here, in Daphne, Alabama; and we can not be more excited for all of the new moms, dads, brothers, sisters and grandparents that will soon be able to call our community their “Home.”
From the depths of our souls, we are proud of each and every accomplishment of the Crossfit Eastern Shore family, inside and outside of the gym. We are truly blessed to have each and every one of you in our lives.
CrossFit at its roots is training for the unknown and the unknowable. It is constructed of constantly varied functional movements performed at high intensities across broad time and modal domains, all of which are designed to keep us ahead of the fitness game. The movement patterns are designed not to mimic real life movements (although most of them do), instead, they are designed to prepare the human body for the stimuli we are met with though out our daily lives.
Here are some obvious examples:
~ Picking your child’s back-pack off the ground before heading out for school in the morning – Deadlift.
~ Placing that stack of 5 porcelain plates in the top cabinet – Standing Press
~ Moving a dismantled side panel from a demolished Dodge Durango into a dumpster with 5.5ft sides – power clean and jerk (Yes this is an actual real life example from one of our clients)
By practicing these movements with a barbell, we are able to readily apply the movements patterns directly into our line of work.
Here are some less obvious examples:
~ Carrying three sheets of 2x4s across the back yard while building your new deck for the summer – Overhead Squats/Overhead Lunges
~ Grabbing your 5 year old’s basketball out of the tree in the back yard – Box Jumps
~ Sitting down into the chair of that “My Pretty Princess Tea Party” set with your 4 year old for some quality time with mom/dad ~ Back Squats
Whatever life throws at us, we are ready to overcome that obstacle.
So the next time to come into the gym and ask, “What is the point of this?” Just remember, there will come a time in your life when you are approached with an obstacle that others might simply walk away from. You, however, will know exactly what to do.
At Crossfit Eastern Shore, our goal inside and outside of the box is to help our athletes build the most adaptive and comprehensive level fo fitness possible. Often times touted as an “Elite” level of fitness, each workout, skill session and maximal lift day is geared towards enhancing our athletes’ daily lives. Without a sound level of fitness, daily routines and chores become hurdles; however, with a comprehensive level of functional fitness, each of us are able to carry out our daily missions and habits with a certain level of ease.
Knowing how our fitness stacks up against uncommon odds are what “displays” of fitness are all about. Playing a game of one-on-one basketball with a friend, joining in on a neighborhood 5K race, or even going kayaking during vacation: these are all “displays” of our current fitness levels.
Crossfit promotes the idea of fitness being “sport;” meaning that there is at least a nominal level of “game” attributed to each training session. This can be the friendly competition between you and a fellow athlete or even between you and a past benchmark you set weeks, months or even years prior. Training against the clock and your past performances is the best way to push yourself towards personal “betterment” and a high level of functional fitness.
The commonality of training prior to the adoption of the Crossfit methodology hinted towards the idea that sport WAS fitness. Playing a game of pick up basketball or going for a 3 mile run WAS the way to stay in shape. This misconception of pure sport BEING the end-all-be-all of fitness is something to leave inside the coat-closet, alongside the leg warmers and toning shoes. However, sport is not something to be forgotten all together.
Professional football players do not merely play football to get better at football- they focus on building power, strength and speed, and focus on their sport specific training through the implementation of skills and drills designed to better their performances on the field. Just like professional athletes, the athletes within our gym can not expect to get better at life just by living it. We perform comprehensive levels of strength, power and speed and utilize the daily WOD to create mass gains in our adaptive approach for seeking a broad level of fitness.
The best part of Crossfit training is that it carries directly over to sport specific activities, and other displays of fitness. Want to have fun at your next 5K race? Crossfit can keep you fast and healthy in your preparation! Want to show your friends that you can display accuracy, jump higher and be the most agile player during your Sunday game of flag football? Crossfit will get your there!
Remember, just like a Professional football player does not merely play the game for 30 hours a week to get better at football, we need to focus on building the best possible base for athleticism that we can so that we can enjoy “displaying” our fitness when the time comes.
… Full Speed Ahead …
Lets talk about this 23:1 rule… Try to put some things in Perspective.
Us Coaches have no more than 1 hour of your time per day. You can’t dispute that fact. And, our 1 precious hour a day with you is not going to change in the near future. I know, I’m sorry.
You all work very hard during your 1 hour of CrossFit time. Again, a fact you can’t dispute. For some, it is the same hour every day, and others it varies, while some see it as a WOD just to get to the box. But that’s OK.
However, the PROBLEM is it leaves 23 other hours of the day for you to mess up the great work that you have done in that little bitty window of time. There are several ways to go messing up our work. Yeah. You can eat tooo much or tooo little, not hydrate enough, or drink too many of those sugar-based non-water beverages, skip the fish oil, not get enough sleep, fail at stretching (hint hint) or maybe you just decide that you want to do your own thing and put in that extra workout down in the basement. Hey lets be honest, whose said they think a 5K will increase their endurance?!?! But hey, who I am to tell you how to run your life outside the box. No pun intended. The coaches are the bosses when you are in our domain. Repeat. The coaches are the bosses when you are in our domain. As soon as you walk out the door, you become the person in charge.
The goal here is elite performance with whatever task is set before us. We want to be better at what we do in and out of the box. CrossFit is about living. Living healthy. Mostly about Living. Most of our goals may be, to lose weight, to lower cholesterol, to lower blood pressure, to gain strength, compete, put 30 yards on our drives, or achieve that first pull-up. All this falls under the main goal of elite fitness. How do we achieve this? Hard work in the box. Hard work out of the box.
You have to make sure that this work carries over to the rest of your day.
1. Proper preventive maintenance. While you are opening your mouth, talking after the WOD, open those hips! …do it in the Samson stretch, do it while rolling out, do it while accumulating time in the bottom of the squat, etc. etc.
2. Hydrate. Drink water. Continuously throughout the day.
3. Eat. Eat. Eat. Clean. No energy in, translates to no energy out.
4. Rest. Proper Rest. 5-6 hours a night is not going to cut it. 8+ makes a happy CrossFitter. In a cool environment, with no lights, and minimal noise, like the whrrrrrr of a fan. Trust this. Sleep like a Baby!
5. Try to stay Stress Free. Cortisol is Bad. Bad, cortisol!
6. Enjoy Life.
Food For thought:
There are a lot of factors that play a role in this path to achieve elite fitness. Which Are you taking them? And since starting at CrossFit Eastern Shore, what lifestyle factors have you changed?
Your journey to finding CrossFit is meant to be an enjoyable experience. Most people join a local box in hopes of joining a healthy community with the goals of fitness and excellence at the top of mind. For us, starting CrossFit began with a nudge from a friend telling us to check it out.
These days, beginning your CrossFit journey is often times more time consuming, and for a lot of the members that walk through our doors, a little more stressful. The stress does not come from the intensity of the program or the learning of the movements, however; it comes with the decision on where to start.
As the original CrossFit Affiliate in our area, we often get the question, “what makes your training so special?” We do not greet this question in an abrupt nature, we actually revel in the simplicity of it. Our training is CrossFit. We breathe, eat, sleep, drink and dream CrossFit. Our goals for each and every client is to find the inner joy and sense of accomplishment with each day of training that we, the coaches, have found every day along our very own fitness journey.
The most difficult part of understanding our program is being able to put misconceptions aside and bask in the simplicity of it. We do not follow one specific template for success in fitness: Our template is CrossFit. “Constantly varied, functional movements performed at a high intensity over broad time and modal domains.” – That IS our template.
When choosing an affiliate, one must understand that THIS is what you are going to get. This is what you want! You do not want to put your trust in a fitness professional touting “high intensity interval training;” but instead, “constantly varied high intensity movement.” Just the mention of these words should bring ease and understanding to a perspective client of the art of fitness.
With the success of CrossFit across the globe, a number of “fake” fitness programs have come into fruition. These programs claim to be CrossFit, but do not offer the same results, certificated instructors, or sense of community that pure, affiliated CrossFit gym can provide. The dangers in giving your time, trust and money to one of these establishments is the increased likelihood of injury, lack of accredited coaching, and most importantly, a waste of your hard earned money.
Legitimate CrossFit gym cost more than your traditional gym memberships due to a multitude of reasons:
We wish you luck and progress as your journey into your relationship with CrossFit; we know you will find what you are looking for.
…Full Speed Ahead…
CrossFit Eastern Shore Team