World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. (Courtesy of crossfit.com)
Sticking to this regimen will help you to build and improve on the following
10 General Physical Skills:
Cardio-Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen.
Stamina – The ability of body systems to process, deliver, store, and utilize energy.
Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility – The ability to maximize the range of motion at a given joint.
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – The ability to minimize the time cycle of a repeated movement.
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
Agility – The ability to minimize transition time from one movement pattern to another.
Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy – The ability to control movement in a given direction or at a given intensity. (Courtesy of CrossFit.com)
Competency across all 10 of these skills will ensure you are a well-prepared and well-balanced athlete (or human in general).
Some common terms in the CrossFit world you may be unfamiliar with:
WOD (Workout of the day)
AMRAP (As many rounds/reps as possible)
EMOM (Every minute on the minute)
SWOD (Strength workout of the day)
PR (Personal record)
What is CrossFit
What Sets CrossFit Apart?
While traditional “globo gyms” have members focused on aesthetics, we as CrossFitters are worried about what you can do, how much work can you get done. The aesthetics take care of themselves. By design, the movements we complete in CrossFit are compound, multi-joint exercises (opposite of isolation exercises) that mimic real-life movement. These movements (performed correctly), along with intensity produce results.
Videos courtesy of CrossFit HQ