Monday, September 24, 2007
Thursday Night
If anybody out there is interested in a free workout on thursday night around 9 or 9:30pm, let me know via email or phone. Looks like a handful of my friends will be getting together for a workout to break in our bumper plates.
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What is CrossFit?
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.
We also publish the CrossFit Journal designed to support the CrossFit community detailing the theory, techniques, and practice used by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.
We offer seminars, trainer certifications, and training and regularly provide consultation services to athletic teams, coaches, and police and military agencies throughout the free world.
- CrossFit, Inc.
Why CrossFit?
"Form follows function."
"Functional movement" is a growing trend in the fitness industry, but the phrase is being abused. Doing bicep curls while standing on a swiss ball has limited function in daily life, and so it will develop a limited capacity. The same goes for any of the typical machines or exercises you might see in a Globo Gym.
Everyday you squat and deadlift, whether you realize it or not, when you get out of bed, off the couch, sit in your chair, get off the toilet, pick up your purse or briefcase, rearrange furniture, life packages, or whatever you might be doing. Your body was designed to squat and lift, yet these movements are rarely seen in gyms without the assistance of some unnatural machine, due to faulty studies of knee/back injuries and insurance buraucracy. On the contrary, these exercises are an integral part of any efficient rehabilitative or preventative exercise program. Here at CrossFit Sonoma County we squat everyday. With weight, without weight, fast and slow, preparing you for whatever situation you might face in everyday life.
We train the Olympic Lifts such as the Clean, Jerk, and Snatch. Whether you've heard of them or not, they will allow you to move things from the ground to overhead easier, heavier, and safer than ever before. Olympic weightlifters have been shown to be faster than sprinters at short distances, and have higher vertical jumps than track and field high-jumpers.
Pull-ups, handstands, and a plethora of other gymnastic movements are trained extensively at CrossFit Sonoma County and incorperated into the WODs. These movements display a mastery of body control. Balance, coordination and agility are key aspects of any fitness program, as gymnasts make up some of the most talented athletes in the world.
"Segmented movement develops segmented capacity."
-Greg Glassman, Founder of CrossFit, Inc.
Fitness "professionals" and publications everywhere are working out one body part at a time, trying to get big, trying to get that last rep in. It is CrossFit's contention that these movements are non-functional and generally inferior to multi-joint movements such as those discussed above. When is the last time you used one single part of your body, isolated from the rest of you, to achieve something physically useful? Your entire body is connected, and needs to be worked accordingly.
CrossFit Sonoma County will train you to perform better in any given sport, profession, or life situation than any body-building routine or health magazine ever could.
What Does a Typical Class at CrossFit Sonoma County Look Like?
A typical workout at CrossFit Sonoma County will be one hour long, divided into three parts. First, a dynamic warmup. Active flexibility will be stressed during this warmup, preparing your body for later parts of the class, while increasing your range of motion.
Next, a period of skill work, or practice. Here is where you will be introduced to a variety of CrossFit exercises. Typically the exercises practiced will be tailored toward the exercises used in the third part of our class, the Workout of the Day.
The WOD, simply put, will be "varied, if not random, functional movements performed at high intensity." A whole bunch of stuff in a tiny little time is our goal here. How much can we move, how fast? The word intensity should be noted. The workout of the day is scalable, and can be tailored to any skill level, but if you can't stand sweating or working hard, we don't want you here.
Next, a period of skill work, or practice. Here is where you will be introduced to a variety of CrossFit exercises. Typically the exercises practiced will be tailored toward the exercises used in the third part of our class, the Workout of the Day.
The WOD, simply put, will be "varied, if not random, functional movements performed at high intensity." A whole bunch of stuff in a tiny little time is our goal here. How much can we move, how fast? The word intensity should be noted. The workout of the day is scalable, and can be tailored to any skill level, but if you can't stand sweating or working hard, we don't want you here.
