I have been training athletes for the past 30 years. I have always trained them using a constantly revolving system of functional exercises performed at ever increasing intensity. I was always trying to find ways to increase performance in strength, strength endurance and cardio. I would frequently pit like minded athletes with similar goals against one anothers performances to get them to “kick it up a notch” and hit a new persoanl best. So, in essence, we were doing CrossFit without even knowing it. When I first checked out the site a few years back I thought “Thats cool” and kinda went on with my day. Over the years I kept hearing more and more about it and finally one of my athletes who was training to compete in powerlifting and strongman told me he wanted to compete at CrossFit instead. My first priority is always to help my ahtletes achieve their goals so I said “OK, sounds good! Let’s do it!” and decided to do some research and see what it actually entails. I am kind of a geek when it comes to training info so you can imagine how excited I was to read Coach Glassmans definition of fitness and the “hopper”! What an awesome concept! CrossFit literally has redisigned the concept of fitness and how to program training for optimal results in all aspects. Over the past 27 years I have had a bunch of different certifications and CrossFit is the only one where I actually felt happy to have paid them the money!

CrossFit is a program that develops a broad, general and inclusive fitness. Basically what that means is we are preparing for anything you may have to do: Strong and healthy back for moving furniture? Check! Having the endurance to chase the enemy for miles through the jungle wearing a 60lb ruck sac? Check! Conditioned legs for that last minute 5k for charity entry? Check! Agility and accuracy for that game of tennis your old highschool friend talked you into at the reunion? Check! Tight athletic body to slip a dress or suit on and wear to that reunion? Check! Although the Crossfit program is about being fit, one of the side effects of the lifestyle is looking the best you ever have!

Olympic athletes vs the average mom: It’s been said that the olympic athletes needs and your average housewife’s only vary by degree not kind. In other words the most effective exercises and programming to get the job done remain the same. The difference will lie in the intensity not the tools.

Here is a link to CrossFit’s main site “How to get started” page: http://www.crossfit.com/cf-info/start-how.html there is a ton of information there including video’s showing how to do the individual exercsies and even workout of the day demo’s. Definitely worth checking out!


CrossFit training’s purpose is to achieve FITness aCROSS (get it
;) ?) these 10 general physical skills:

1. Cardiovascular/respiratory endurance – The

ability of body systems to gather, process,

and deliver oxygen.

2. Stamina – The ability of body systems to

process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit,

or combination of muscular units, to apply


4. Flexibility – the ability to maximize the range

of motion at a given joint.

5. Power – The ability of a muscular unit, or

combination of muscular units, to apply

maximum force in minimum time.

6. Speed – The ability to minimize the time

cycle of a repeated movement.

7. Coordination – The ability to combine

several distinct movement patterns into a

singular distinct movement.

8. Agility – The ability to minimize transition

time from one movement pattern to


9. Balance – The ability to control the

placement of the bodies center of gravity in

relation to its support base.

10. Accuracy – The ability to control movement

in a given direction or at a given intensity.

(Ed. – Thanks to CrossFit inc and Jim Crawley and Bruce Evans of


How do we do it? We train a variety of functional movements
at increasingly higher intensities.

Functional movements
are the natural movements out bodies are made to do. They allow us to move the
largest loads over the longest distances quickly.

Variety insures
complete development and keeps boredom at bay.

Intensity is the variable that influences our progress the most directly. If we are not
constantly trying harder and harder to increase our performance we are simply
standing still. By keeping track of our own performances and being in a team
atmosphere of people all working hard to achieve our goals we will achieve much
higher intensities than on our own. We will all hold each other accountable and
come out the other side better for our efforts. Whether or not an athlete is a CrossFitter with aspirations of cempetining in the CrossFit games on ESPN, a Pro-Strongman getting ready for World’s Strongest Man or a 70 year old lady trying to get flexible enough to hold a pvc pipe in the overhead position we are all there for each other. Helping and pushing each other on in our quest for self improvement.

If you’re new to CrossFit and you’re looking to get a jump on things so you can just hop right into the class when we open We encourage you to learn and get proficient at the following moves:

The 9 Foundational Moves of CrossFit are the base for doing or teaching every move you will encounter in your WOD’s. Learn these and you will be well on your way to productive training. If these moves seem impossible to learn or you are unable to do some of them don’t despair! We will help you get strong enough and teach you how to do them correctly! Some will come natural and others will take some time and energy. This is a good thing! Learning new tasks keeps our brains active, makes training fun, and gives us an unreal high as new moves are conquered. No matter how good or fit an athlete gets there is always another skill to master! Even the great Olympic Weightlifters you see on tv are constantly working on skills they haven’t fully mastered. Here’s a link to video’s of these and other moves http://www.crossfit.com/cf-info/excercise.html

Air Squat

Front Squat

Overhead Squat

Shoulder Press

Push Press

Push Jerk (also called Power Jerk)


Sumo Deadlift High Pull

Medicine Ball Clean

Fringe athletes welcome! Although Crossfit itself is designed to produce a broad, general and inclusive fitness it can also be tailored to improve all athletic endeavors. Finding the athletes weakness and improving it remains the best way to improve any athlete. I currently train a few pro strongmen and you won’t find them running 5k’s I can promise you that! Instead we address the problems they encounter and develop their abilities through constantly varied, high intensity, functional exercise (sound familiar?). The difference is we will stay in the energy pathways in which they compete and drop all modalities that will not ellicit a favorable adaptation. Conversely, in the past when I have set up strength and conditioning programs for tri-athletes I didn’t have them maxing out on car deadlifts. However, the goal in both cases is the same: find the area in their sport where they are lacking and improve it.


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