• CrossFit Leixlip

Understanding CrossFit Style Training and Exercising for Daily and Long-term Health.

CrossFit is defined as constantly varied, high intensity, functional movements over different time domains such as short, medium and long intervals. Fitness is defined in many ways. One way can be through the 10 general physical skills for fitness such as Agility, Accuracy, Balance, Coordination, Cardiovascular Endurance, Flexibility, Speed, Strength, Stamina, Power. Each of these skills are developed while training CrossFit. When we work on all of these physical skills through metabolic conditioning, gymnastics and weightlifting / throwing we create a capacity and are considered fit. But when we only focus on one or two of these skills and have an excessive capacity in those areas, ie spend more time on things such as weightlifting then we are losing our capacity in the other skills we need for general fitness.

Fitness is measured by recording your work capacity i.e. the work you do in workouts. These workouts are measurable and repeatable, and this is where we can see if we have improved our fitness by “re-testing” or “re-doing” a workout.

To be as Fit as possible it’s important for us to train for the unknown or “Fit for Life & Anything it Throws at You!”. This is why our training is constantly varied and over different time domains. Shorter workouts are usually the most intense and popular for busy lifestyles where you need to get as much work done as possible in little time to achieve the best possible fitness out there. These types of workouts are the most effective.

Workouts are planned and programmed carefully and change on a daily basis. They are called WOD’s meaning Workout Of the Day. It’s important to continuously switch up your workouts so you:

a) you don’t get bored and

b) it’s important to improve your general fitness.

All workouts are tailored to the individual’s goals and abilities and to ensure the person is moving with purpose.

All workouts are not performed at the same intensity, they are varied in intensity levels also, although the majority are high intensity. It’s important we get up to 75mins of vigorous-intensity or 150mins of moderate intensity aerobic physical activity or training in our lives on a weekly basis, as recommended by the World Health Organisation. Also, muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week. Luckily, we do this quite often in CrossFit.

A workout that makes you feel sick is not healthy, but you do want to try and push yourself to a point where you have a high heart rate while most importantly moving well. High Intensity training can also be trained in Intervals where you are prescribed a rest period throughout a workout – this is very important for your training recovery and your work capacity. We need to create capacity in order to get fitter. The quicker we can recover from something the fitter we are. Intensity levels are adjusted to challenge the person safely and to help improve fitness. Intensity is relative and different for each individual.

The “Magic is in the Movements”!!

CrossFit trains functional movements – these are movements we use in daily life like picking up and object, lifting something from the ground to the table, pressing an object over our head into the press, pushing open a door, sitting down and getting back up again, lying and sitting up in a bed on a daily basis. The list is endless. CrossFit uses safe, efficient and effective exercises to promote healthy living and make you STRONG FOR LIFE!!

We choose not to train weightlifting on a daily basis as that would be a Strength bias type of training which would make you less “fitter/weaker” in the other modalities of CrossFit such as Gymnastics and metabolic conditioning. If you want to be the most overall physically healthy, we must train all 10 Physical Skills equally. Over-training by introducing too much of a training modality over the other will cause injuries and possible burnout. This is not training for health. Too much of one thing is never good and will make you deficient in other areas. You can still get strong by training Strength and Lifting Heavy every 3 days which is how we try to program our training in CrossFit.

Some like to lift more often but this is not always what’s best for your general overall fitness. This is what CrossFit for Health focuses on – we train for General Physical Preparedness (GPP) which will in turn benefit you to be fit for life and anything it throws at you! GPP training has been proven successful in many army regiments and military training regimes. We can be fit and strong like soldiers, but the training and coaching style is not strict or regimental like the military 😊

Every person will be supported in each class by the CrossFit trainer – relevant to your goals and abilities. Workouts can be adapted for any age and any fitness level. Come try it for yourself and see why people love it. It could be the most important decision you could make for your lifestyle and long-term health. We will meet you where you are at and we are with you every step of the way.

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