Defining ‘Crossfit’ & Laying The Groundwork

Crossfit’s philosophy is that when it comes to fitness, the generalist is greater than the specialist. Your average weightlifter may be stronger than the average joe, but make them run a 800m dash and their heart will be beating through their chest. That’s not good. Conversely, a Tae-bo allstar may have great aerobic capacities but also might be able to count their vertical with their fingers or pop a lat attempting a pull-up. That’s not good either.

The main goal of Crossfit is to optimize performance across ten different attributes of fitness: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. The first four are seen through physical changes, the last four seen through neurological changes, with power and speed being a combination of both. It’s human nature to do only what you’re good at. Crossfit is all about getting people out of their comfort zones because that’s where all the great results are seen. The most tangible explanation of Crossfit fitness would involve an old lady pulling random fitness objectives out of a rotating bingo thingamajig (Sprint up a hill holding a heavy med ball, row 500m then deadlift 185 lbs 15 times, et cetera & the other infinite combinations) As the speed and number of exercises from the bingo machine that one is able to clobber increases, so does their overall fitness level.

The official straightforward definition of Crossfit is constantly varied functional movements performed at high intensity. Everyone I explain a Crossfit workout to thinks “That sounds like too much for me to handle!” but Crossfit is universally scalable and therefore built for everyone. It’s all about being as intense as possible relative to the abilities of the person performing the workout. For example, the Crossfit Workout “Chelsea” consists of five pullups, ten pushups, and fifteen squats performed every minute, on the minute, for thirty minutes. So where Mr. Muscles would do the workout as it is prescribed, someone not as fit might go for fifteen minutes or knock the reps down to 3-6-9. Grandma Moses could substitute ring or high inverted rows, push-ups on knees or a bench, and step-ups or squats while holding on to something stable. These workouts are built to kick some ass but this is a great thing in a fitness world where currently comfort reigns supreme. I always love hearing someone say “I could go for hours on the elliptical!” and then seeing that same person be completely juiced after slamming a ten pound medicine ball on the ground for twenty seconds. This is where Crossfit comes in. Plus the workouts are available for free at the main site with a 3 days on/1 off rotation.

Crossfit’s World Class Fitness in 100 Words breaks all this info down into something easily digestible (taken from WindyCityCrossfit.com):

* 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.

* Regularly learn and play new sports!

For those craving a more in depth look at Crossfit’s definition of fitness and fun graphics check out this free article from the Crossfit journal

Learning The Ropes & Super High Quality Trainers

The trainer quality at the certification was amazing. Our lunch break looked like they were about to start filming the sequel to ’300′ along with Jillian Michael’s younger sister on hand. The information they were presenting was light years ahead of traditional fitness ideology. My fitness training for the “Globo gym” I worked at consisted of two fifty-something ex-bodybuilders talking about proper machine technique, fiber intake recommendations, and how to sell a heart rate monitor for over a week. Vomit…

The foundational movements focused on were the squat, deadlift, and overhead press; all of which goes back to the original natural human movement basis. Everyone sits down, stands up (squats), picks up and carries items (deadlift and press) on a daily basis. The group started with a PVC pipe for the movements which was surprisingly effective and taxing after several repetitions and static holds. These were then progressed into two more complex movements for each original one – the front and overhead squat, the sumo deadlift high pull and medicine ball clean, and the push press and jerk. After all these movements were practiced we watched demos of hip extensions, back extensions, and sit-ups on the glute ham developer (GHD). Crossfit is a big fan of the GHD as well as midline stabilization and posterior chain engagement since they know that’s where the fitness magic happens. Later we practiced snatching with the PVC, kipping pull-ups, and the muscle-up – a pullup going into a dip on the gymnastic rings – some serious strength and stabilization needed for those guys…

‘Fun’ Workouts & Eye-Opening Efforts

At the end of day one the first workout we did was a slight tweak on Crossfit’s “Fight Gone Bad”. Fight Gone Bad consists of three rounds of:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Each for one minute, clock doesn’t stop between exercises, and you get a one minute break before restarting the circuit. Add up your reps from all exercises and calories from rowing for your final number score. Unfortunately they were short two rowing machines, which I’m fond of, so burpees were substituted in, which no one is fond of. Incredible workout even though my shoulders were completely shot everytime I got to the wall-ball station since I began at the push press.

Day two we got to business early and did a workout called Apollo 13. Simple yet brutally effective requiring only a partner, 35 pound kettlebell, 20 pound med ball, and a roughly 100-yard oval. One person starts swinging the kettlebell all the way up, arms slightly past the ear while the other person runs the circle while carrying the deceivingly heavy med ball with partners trading the bell for the ball everytime around the circle. The catch is every minute, on the minute the group had to shout “Hell Yeah!” then drop down and do five chest to ground pushups otherwise potential future penalties would be enforced. This went on for ten minutes until time was called and the volume of our Hell Yeah’s were deemed satisfactory.

After experiencing my first two legitimate crossfit workouts I realized I needed to crank it up to 11 when Crossfitting on my own. The Neuroendocrinological responses (Hormonal & Nervous System Changes for those who aren’t fans of 21 letter words) that elicit rapid results are correlated with these intense bouts of exercise. I was also convinced of Crossfit’s competitive atmosphere and recording every workout as means to continuous motivation. I vaguely remember running a 6:35 mile in high school and being happy when I did eight reps while working in with a smug rugby player’s squat max in college. Pleasant memories but not very relevant or motivating. Having a hundred and ten pound competitor of the fairer sex with workout scores nipping at your own was also very effective for keeping one’s butt in gear.

The level one weekend was an incredible experience, very exciting and humbling at the same time. When a former navy seal says he had to check his ego at the door and reassess his range of motion chances are there’s a lot of work to be done. I have to thank all the trainers for helping me shrug off just about all the remaining meathead philosophies I had left in my noggin. Swapping these two days for every high school students semester of ‘Health Class’ would make the world a little more pleasant to live in. Try a few of the workouts on your own or better yet find a Crossfit gym and stop in for a freebie workout. & if you didn’t recognize me from my twitter I’m the guy in the group photo with the fashionable scalene sweat triangle, blinking like a champion, smack in the middle.

The Bear is an excellent move that taxes just about every muscle in your body. You can use a light weight as a warm-up or as a great way to punish yourself at the end of your workout. You can even use it as your entire workout if you’re strapped for time or if you just want to mix things up and have your body saying “What was That?”. It is a complex lift that starts with a power clean into a push press, followed by lowering the bar behind your head for a squat, then an explosive squat into a shoulder press and back to the beginning. That’s one rep. The following video is an excellent example of the move as well as a great crossfit workout if you’re up to the challenge.

If you do fall in love then Men’s Health has a simple week long program consisting strictly of the bears right here.

What are you waiting for? Go bust out of your fitness recession with Da Bears.

minutes of light cardio will make your muscles more pliable. A couple of lighter sets before your working sets will help prepare your central nervous system for the workout ahead. Much smarter than hoisting the heavy stuff right off the bat.

Only Lifting Certain Muscles – I was usually pretty good about hitting all my muscle groups but I would put an emphasis on the muscles you can see in the mirror. Selecting style over substance in the weight room = big mistake. I love the guys at the gym with huge upper bodies whose knees would start to buckle if they tried squatting 135 pounds a few times. Keeping squats, deadlifts, and pressing motions in your routine is paramount for balance and strength. By doing a few sets of the things you usually avoid you will be getting incredible value from them.

Improper Form – Occasionally using intensity techniques like partial reps or cheating can speed growth but using them every workout is just asking for muscle imbalances & injury. When I first starting lifting arms I’d do a few reps of hammer curls with seventy pound dumbbells. I was probably getting a much better leg workout than anything else. Having proper form and a natural range of motion is one of the most important things for staying proportional and injury free.

Horrible Diet – In High School I’d slam two Hansen’s energy drinks for breakfast then eat a huge lunch about four hours later. A pack of pop tarts from the vending machine would fuel my track workouts. Then came some choco milk and cottage cheese followed by a random dinner and computer snacking before bed. I don’t know how my brain and body were functioning – perhaps they weren’t. The Smores Pop Tarts were tasty but belonged far away from any stomach. You have to fuel your efforts with healthy lean proteins and complex carbs otherwise you’re begging your body to burn muscle and gain fat. That’s just bassackwards.

No Supplements – Mainly not having any whey protein. There are four times during the day when a protein shake is better than a whole food meal so avoiding the shake was my mistake. Switching these for those energy drinks would have done magical things for my physique and energy levels. Obviously healthy meals are more important than three shakes but supplements like whey protein, vitamins, and fish oils are all smart health choices.

Reliance On Supplements I tried a fat burner a few years ago and it worked great. I lost a few pounds and my energy levels got a pleasant boost. But the moment I stopped taking them the few pounds came right back and my extra energy left right away. Now the supplements had me dependent on their pills for energy. Bastards. They definitely are a wonderful servant but a horrible master. Supplements for recovery and a better workout can be fantastic but steer clear of anything you might ‘mistake’ as a substitute for actual exercise. It doesn’t come in a pill.

Being A Perfectionist – Being obsessive about the little things and forgetting the big picture. I remember I would fret if I didn’t time my pre-workout meal of chicken tenderloins perfectly or if I got to the gym and the power rack was taken. If I got sick during the eleventh week of a three month program I’d end up feeling sabotaged or feel like I didn’t accomplish much overall. I’d let these little nuisances pretend that they were devastating. Yeah Right. Sometimes it may be better for your health and fitness to have that bowl of gelato or pint of Guinness with your buddies. I know its cliché’ but the journey is truly more important than the end or the start. Having twenty pounds of muscle smacked on your frame or gaining one hundred pounds in your lifts wouldn’t really matter without the grunt work. It’s the great mood after each individual workout, the growth from habitual healthy eating, and the confidence from your self discipline with exercise that really counts.

Followed By: More Silly Fitness Mistakes I’ve Made Over The Years

Here’s a Simple & Intelligent Time frame for Your Weight Workouts

45 Minutes Beforehand - Take any pre-workout supplements such as caffeine or arginine – Caffeine will make you stronger and boost your metabolism.

30 Minutes Beforehand - Have your pre-workout booster of whey protein – This will give you energy and encourage muscle growth

Start of Your Intelligent Workout – 3-5 Minutes of Light Cardio – such as jogging or jump rope – This warms up your core temperature and muscles making them more pliable but shouldn’t last so long that it steals energy from your actual workout.

Followed By – 2-3 Minutes of Dynamic Warm-up Moves – such as thirty seconds of jumping jacks, arm circles, pushups, lunges, and body weight squats. This kick starts your nervous system and signals your body that you’re about to beat your buns into shape.

45-50 Minutes of Weights - If you followed the intelligent meal plan your proteins, carbs, and caffeine are all peaking so you’re ready to fire on all cylinders. Resistance exercise such as lifting weights is the best type of workout. Your metabolism can be boosted for up to 38 hours afterwards as opposed to the three hour boost typical of cardiovascular activity. Each pound of muscle gained has a metabolic requirement of about 30 calories per day and chances are you’re burning more calories during the actual activity. It’s Truly a Win – Win – Win Situation.

15-20 Minutes of Cardiovascular Activity & Light Stretching – Cardio is still a very beneficial activity. Plus at this point the carbohydrates in your system are gone so the cardio work you do here is going straight for your fat stores. The rowing machine is your best option for torching the fat.

Intelligent Pointers:

Keep Your Workouts Under Seventy-Five Minutes - Otherwise your body starts pumping the stress hormone cortisol which signals your body to store fat as opposed to burn it. By keeping it under an hour & fifteen minutes you will be getting the most efficient results possible.

Have a Whey Protein Shake Within Thirty Minutes Post-Workout- The sooner, the better. Weight lifting actually creates micro-tears in your muscles. It is when you fill these tiny tears with the proper nutrients that the recovery process begins. Your body is very receptive to nutrients at this point in time so you’ll want to consume fast acting whey proteins and simple carbs. Make sure to steer clear of any fat or fiber which will slow digestion as well as your recovery efforts.

Here is Your Intelligent Workout Plan -

Push Press - 2 Warm-up sets followed by three sets of 12-15 repetitions
Squat - 1 Warm-up set followed by three sets of 12-15 repetitions
Incline Dumbbell Press - Warm-up set with three sets of 12-15 repetitions
Deadlift - 1 Warm-up set followed by three sets of 12-15 repetitions
Plank - Three sets of a 20-30 second hold

You should be using a weight where you are able to get at least twelve reps but more than fifteen would be too hefty. If you find yourself able to get to fifteen easily then it is time to bump the weight up so twelve reps is doable but fifteen is not.

But the most important reminder I got from all the inspiring training footage and physiques was never to forget about the fundamentals of lifting. These guys were going back to the basics by doing pushups, pull-ups, box jumps, and deadlifts but taking them to the next level by using gymnastic rings, kettlebells, med balls, and even massive tires. Strict form was also a requirement of their training style. It was a great wake up call to make sure I did not stray too far into the workout realm where style is favored over substance.

I tried the 300 challenge that some of the actors and stunt doubles attempted at the end of their training. It’s a near perfect test of fitness with a clever combination of strength and endurance that taxes every muscle in your body. Floor wipers were my new ab move of choice and I realized the incredible intensity that these men must have trained with. So if you’re up to the challenge here it is.

25 pull-ups
50 deadlifts w/ 135 pounds
50 push-ups
50 jumps on a 24-inch platform
50 Floor Wipers w/ 135 pounds
50 Clean and Presses w/ 35 pounds
25 pull-ups

300 Total Reps Performed As Quickly As Possible

Check out the articles from the creator of the challenge at gymjones.com. They have an excellent one on proper form for the moves in the challenge as well as several other core lifts. There’s lots of other inspiring material – The second to last paragraph in this article is one of my favorite excerpts.

So the next time you’re jonesin’ for the gym – Remember the Fundamentals. Keep it simple, creative, intense, & of course, Intelligent.

Salvation: Dynamic Warm-up. Our bodies were meant for jumping, bounding, twisting, and sashaying around town as opposed to posing like a statue. Static stretching is the same as just sitting in your car where with a dynamic warm-up you’re actually starting your the engine. Before most activities it would be wise to perform three to five minutes of light cardio followed by some dynamic stretching such as lunges and arm circles. This will truly prepare your body for a great workout.

This is Part 4 in a series on Health Hoaxes that are Destroying Society – The full series is Part 1, Part 2, Part 3, Part 4, & Part 5

Core Performance was written by Mark Verstegen and contains an abundance of information for your fitness endeavors. The book starts with a self evaluation, continues by defining the expectations and guidelines required for the program, and follows by questioning the desired outcome of your workouts. I have never seen another fitness book that tries to get to the root of your motivation and expectations so vigorously. Core Performance breaks down every aspect of a workout into the following categories:

Movement Prep – Dynamic Stretching for warming up your muscles
Prehab – Moves to improve stability for avoiding injury
Physioball Routines – For strengthening your Core Muscles
Elasticity – Quick body weight movements for improving agility
Strength – Resistance training focusing on translation into real life motion
ESD – A twist on traditional cardio focusing on quality by working smarter
Regeneration – Stretching and foam rolling for optimal performance

The final pages of the book discuss the best diet, power foods, and other frequently asked fitness questions. There are also an additional workout sheets for those wanting to continue past the original 12 weeks.

A collection of dynamic stretches to get your body moving the way it is supposed to. The book contains a four week program that begins with one collection of moves and continues by adding additional movements each day of the week. You begin by flexing your wrist and ankles on day one, then add stretching your neck and eyes on day two, and then chest, shoulder, and arms on day three. The first few workouts only last a few minutes but since each day tacks on a few new movements by the end of week two you are getting a full body wake up call and by the end of the month you will be performing an entire body transformation routine by utilizing this martial art. A great way for exploring the martial arts for fitness or as great dynamic morning routine even if you only use the first two weeks.

The Abs Diet is not really a diet which is why I liked it so much. I hate the quick fix connotations of the word diet but I suppose they had to use it in order to sell some books and spread the good word. It contains simple guidelines such as eating more fiber and protein every two hours so you feel full and don’t eat as much as well as a basic weight lifting regimen. There is also a large emphasis on eating power foods which are revealed in this clever backronym.

Almonds and other nuts
Beans and legumes
Spinach and other green veggies

Dairy – low fat milk yogurt and cheese
Instant oats – unsweetened and unflavored
Eggs
Turkey and other lean meats

Peanut butter
Olive oil
Whole grain breads and cereals
Extra protein – Whey powder
Raspberries and other berries.

Other recommendations include minimizing refined carbs, Trans fats and alcohol. A simple and effective plan with a six pack revealed at the end of the path.

Just as I was reaching for that slim jim Power Training came along and rocked my sweat wicking socks off. It is very similar to Core Performance in the sense that it advocates training for athleticism not stocky, inflexible muscles. It makes sure that your workout involves training your muscles through all three planes of movement. You’re working towards strength and balance and not just an alluring reflection in the mirror. The warm up suggested in this book is excellent as well as the brief discussion on diet. There is little physioball focus as this book is a much greater proponent of using free weights to carve your core. A great collection of fresh free weight moves for your entire body.

With all the information in these publications you should have no trouble in forming your brand new body – or at least a healthy bookcase.

Move: No. 2 Trick / One Armed Med Ball Slam

Credit: Warner Bros.

How To Perform: Grab a ten pound medicine ball with your right hand. Raise it over your head, slam it forcefully to the ground, catch it off the bounce, and repeat for six reps then switch arms.

When To Perform: During Your Warm-up to fire up your nervous system

Move: 500 Grand Stand / Turkish Get-Up

How To Perform: Lay with your back on the ground while holding a dumbbell with your arm extended towards the ceiling. While keeping your arm perpendicular to the floor, stand up by raising your back off the floor, planting your opposite hand on the ground, pulling your legs in, and the standing straight up.

When To Perform: End of A shoulder or full body workout to increase blood flow and tax your core.

Move: Interrogation Lunge / Bulgarian Split Squat

How To Perform: Have one foot in front of you while putting your other foot on a bench about two feet behind you. Squat down so your thigh gets parallel to the floor. Do 10-12 reps then switch legs.

When To Perform: Early on in your leg or full body workout to nuke your core and your legs.

Move: Joker’s Droop / Gorilla Hang

How To Perform: Grab A Pull-up bar with one arm and hang.

When To Perform: End of a Back or full body workout for a great stretch as well as a grip and forearm strengthener.

Move: Joker Wheel / Plate Twist

How To Perform: Hold a ten pound weight plate straight out in front of you and twist back and forth as if steering an automobile.

When To Perform: While warming up for a chest or shoulder workout to prep your shoulder joint.

Now stop being a Schemer and start working out.

My fascination had come at a perfect time. Our high school coaches were giving us these canned workouts to do and while everyone else just laid on the bench to do it I found myself asking “Why this exercise? Is this the most effective workout? Are there smarter moves?” I’ve always had a problem of asking why too much but I find that it definitely pays off in the long run.

I recently thought about adding a tumblelog to the website filled with quality fitness links. I realized after all my years of scouring the internet only a handful of Men’s Health articles remained in my bookmarks. I decided a single post of these articles would be a much more intelligent way to go. I also went through the articles I ripped out over the years and was able to find most of them in their archives. So for your viewing pleasure – here are some of the best Men’s Health articles from the past decade…

The Better Sex Workout Sex is good but better sex is better.

Perfect Posture Plan You will never look good if you’re a hunchback.

Elevate Your Game Awesome core workout from the best trainer in the world.

15-Minute Lean Routine Great quick burn that attacks fat from all angles.

Break The Muscle Barrier Give your routine a much needed kick in the pants.

Awful Movie Theater Food Horrendous… Reach for some raisinets instead.

Celebrity Meal Plan Simple tips & an effective nutritional plan

Fixing Muscle Imbalances Reveals where your body needs a tune up.

Row And Grow The best exercise machine with great interval suggestions

The Greatest Workout Known To Man Back to the roots of weight lifting.