CrossFit is a workout philosophy that focuses on core strengthening and cardiovascular conditioning using functional movements. Since launching in 1996, thousands of CrossFit affiliated gyms are now spread across 142 countries. With “routine is the enemy” as its motto, CrossFit utilizes a wide range of high-intensity compound and cardio exercises to target 10 key areas of physical development.
The workout program is so effective because it pushes participants to attack challenging workouts hard and fast. In addition to increasing stamina, cardiovascular endurance and speed, people are able to improve their strength, flexibility, coordination and agility. The program also focuses on power, balance and accuracy. Crossfit defines fitness as being proficient in all 10 physical skills. The program is delivered in a group class setting so that members can offer encouragement and coaches can teach correct form and technique.
While CrossFit is modeled after athletic and military training exercises, the rigorous workout can be tailored to suit any individual’s age, exercise experience and physical condition. The program champions the Paleo diet for the best results.
Each session, which generally last 45 to 60 minutes, begins with such warm ups as stretches, jumping jacks, lunges, squats or push ups. The class progresses to working on either improving a foundational skill or increasing strength. These exercises can range from one-legged squats and muscle ups to push presses and dead lifts.
Next comes the workout of the day (WOD), the core part of the program that requires participants to complete a specific number of reps for a set of exercises. The WOD is different each session and focuses on functional strength or conditioning, including double-unders, squat clean thrusters, front squats, rope climbs, dips, biking or rowing. Class ends with a cool down stretch.
