Fitness for Sports

(Golf, GAA, Soccer, Swimming, Running, Rowing, Basketball, Rugby)

CrossFit has been called the “Sport of Fitness”. It assists you to be good at everything and exposes weaknesses. CrossFit looks at all sports and physical tasks collectively including Nutrition, Metabolic Conditioning, Gymnastics, Olympic Weightlifting / Throwing, Sport. This can be seen in the Theoretical Hierarchy of the Development of an Athlete. Nutrition being the foundation. It reflects dependence on foundations, ie you need to develop your nutrition which in turn will improve your metabolic conditioning which in turns helps the next part of the hierarchy as seen in the Figure.


CrossFit covers fitness in many different shapes and forms using four models for evaluating and guiding fitness:

  1. 10 General Physical Skills

  2. Performance of Athletic Tasks - Prepared for the unknown, fit for anything by training constantly varied tasks/workouts with different stimuli and time domains. No specialising.

  3. Energy Systems that drive all human action – Metabolic Pathways: Phosphagen - Anaerobic (1 Rep Max Snatch), Glycolytic - Anaerobic  (10 x Snatches at 50%) and Oxidative – Aerobic (Running 1 mile / Rowing 2km).

  4. Health Markers as a measure of fitness, i.e. high cholesterol, high blood pressure, obesity, diabetes, which can all be reversed with a good nutrition and consistent training.

The motivation for the 4 models is to provide the broadest and most general fitness possible. Commonly know as GPP (General Physical Preparedness) which are training regimes popular with Police forces, Fire Fighters, Navy Seals, Military, etc all over the world.


CrossFit’s prescription is “constantly varied, high intensity, functional movements". Functional movements are natural, effective and efficient and enable us to lift or large loads over long distances and to do so quickly and regularly. Power output is high thus Intensity is high allowing us to maximise the rate of return of adaptation to exercise. I.E. GET FIT FAST AND EFFICIENTLY. Do it right!!

CrossFit is evidence-based fitness where performance data has been publicly posted on since 2001. What has been discovered is, CrossFit increases work capacity across broad time (short, medium, long workouts) and modal domains (Monostructural (running, rowing, biking, skipping, skiing, swimming), Olympic Weightlifting and Gymnastics.  As a result of increased work capacity there has been huge improvements in sports performance, VO2 Max, lactate threshold, body composition, flexibility and strength.


Why do we train CrossFit? To assist us in our daily life. Whether it’s your normal mother of 3 children, to a retired gentleman or a teenager/student starting out in college or professionals in strenuous jobs looking for a new lifestyle balance. Or simply you are already a sports enthusiast and you want to improve and use your fitness more.

We can guide and assist you to use your fitness in your sport to the best of your ability.

Courtesy of CrossFit Level 1 Guide