CrossFit for the long haul!

Take a step back and consider the increasingly valuable benefits of how we train.

You’ve seen the CrossFit Games competitions on TV, full of men and women at the peak of physical perfection. Just one of their workouts, let alone the entire ordeal, seems impossible for someone like you and I to do.

The Games however, was never meant to be the reflection/ purpose of training the way in which we do, but rather a test to find the fittest humans alive. ( See what is fitness and how CrossFit was the 1st organisation able to scientifically define fitness).

CrossFit's training methodology, is for everyone. Regardless of your age, your fitness background or ability, everyone could and should benefit from training at a box. CrossFit boxes are not "cookie-cutter" franchises (although many claim or rebound off of what CrossFit is), but instead dynamic and varied independent businesses that bring a level of professionalism to fitness.

Workouts are scaled and modified to be appropriate for you. Even before we get into adding intensity to workouts, CrossFit focuses on establishing mechanics and consistency. Once intensity is added, it’s relative intensity — relative to you.

If you’re worried about being different than others in the class or doing less than others, know this: CrossFit’s culture is grounded in appreciation for the effort each person is putting in. It doesn’t matter what the weight is on the bar, or the way that you’ve adjusted the movements or reps, others will see the effort you’re putting in and celebrate you for that.

Infinitely scalable:

We should be focusing less on Instagram videos of the fittest, and more on how grandparents are still squatting, or first timers deadlifting empty bars etc. The potential of training CrossFit can change someones life. Training functional movement, constantly varied, at high intensity amongst the supervision of coaches teaching movement patterns and a community of hard workers is the perfect formula to promote optimal health and wellness in our society.

Each workout programmed can done by a seasoned athlete as well as the out-of-shape executives and beginning CrossFitters.

Scaling modifies the movement to fit your goal, while experiencing the same stimulus and results. The experienced athlete trying to improve strength may be lifting the maximum weight. The executive who isn’t as strong may be working with an empty bar. And the newbie or elderly who is still learning the ropes may rely on a PVC. The same goes for if you’re recovering from injury, where a coach will replace movements that cause pain with ones more suitable, yet still getting in a proper workout and maintaining your all round fitness.

This is CrossFit, (once again referring back to paragraph 1) and not the Games athlete, who can do it all.

Let's try and makes this even more clear with a couple of examples, using the burpee and power snatch as our movements of choice. Our workout could be a 10 min workout , AS MANY ROUNDS AS POSSIBLE of :

10 Burpees & 2 Power snatches, adding 2 snatches on each new round.

The burpee, simple in execution, moving from prone to standing vertical and jumping, the burpee moves the entire body through a long range of motion, delivering a potent metabolic response. The snatch, a high skill weightlifting movement, There are full-body exercises, and then there’s the snatch.The journey to learn and refine the movement is worth it. When done correctly, the benefits of the snatch span wider than pretty much any other single exercise. Let's take a look inside the coaches mind

Elite athlete: 5 years of CrossFit experience

Aged athlete: 60-65 years old:

Beginner: week 1-3, played sport in high school.

Burpee:

Elite athlete- The elite athlete will be able to complete all 10 unbroken, landing flat footed and reaching an explosive hip extension.

Aged athlete: We could scale the burpee by adding a box for assistance in stepping back and in towards the box, whereafter reaching full extension.

Beginner: We might consider doing a step up , one leg at a time and eliminate the jump to ensure proper execution, landing and form.

Snatch:

Elite athlete- Can manage the prescribed weight on the bar of 43kg/25kg and should be able to do 4 unbroken reps at a time at high intensity.

Aged athlete- Uses only a PVC with the main focus being the mechanics from setup all the way through to getting the PVC overhead. Slower and controlled.

Beginner- Uses and empty barbell starting each lift from mid-shin. Focusing on the mechanics of the jump/land and stand. Could do most reps unbroken but we will encourage rest once form deteriorates.

Taking the above scaling options available, we can assume the Elite athlete might complete 6 rounds, the aged athlete 3, the beginner 4-6. Each has used a different weight, a different variation of the burpee and has moved at their relative intensity. The stimulus however remained the same! All 3 walk away with a great workout that incorporated the best of what CrossFit has to offer.

Now, to get a better understanding of another important distinction, that being, the difference between the METHODOLOGY and those who train PROFESSIONALLY. Understand that the physical demands, training volume, and so much more cannot be compared between you and I and the 1% who earn a living from CrossFit as a sport.

Let's debunk some myths:

- You will not look like a CrossFit Games athlete if you attend regular CrossFit classes.

- You will unfortunately never beat CrossFit Games athletes in workouts.

- You will not lift as heavy, run as fast, jump as high or row as strong as a CrossFit Games athlete.

Why?

Because you and I will never accumulate that amount of training volume, nor watch what we put in our mouths with such diligence, or execute on recover and sleep protocols like they do.

Let's take a look at a sample of what 5x fittest on earth Mat Frasers training program would look like on a single day:

Ok, so you might think this could be an anomaly, lets have a look at session 2...

Much of the same right??

Now add a spot on nutrition game with an 8 hour sleep schedule to the mix.

Major difference!

We train to become the best, most functional versions of ourselves. These guys are on a different level!

So yes, CrossFit is for anyone! Anyone can do do it, but it's also not from everyone. Why?

Because it is hard...

That's a fact. Some people just don't enjoy doing hard things. It's often just a step too far pushing themselves physically like they have never done before. That is what we do on a daily basis. Workouts are designed to make you better, healthier and more capable. That doesn't mean everyone will do it though and that's ok. It certainly is a step further from any other traditional fitness model. The flip side is if you are willing to start, the chances of you getting result exponentially explodes, plus so much more.

We hope you enjoyed the post, feel free to share it with someone who has perhaps considered CrossFit but might feel " not fit enough" or "too old" to start.

Better than yesterday!