NAVIGATION
PREVIOUS POSTS
ARCHIVES
BLOG SYNDICATION
 Subscribe in a reader or
Subscribe by email
 del.icio.us
google SEARCH
NEWSLETTER
Subscribe
to receive regular fitness tips & special offers.
INTRODUCE SOMEONE
Send this page to a friend.
THE FIRST CROSSFIT
STANDARD OF FITNESS
There are ten recognised general physical skills. They are cardiovascular/respiratory
endurance, stamina, strength, speed, flexibility, power, coordination,
agility, balance, and accuracy.
You are as fit as you are competent in each of these ten skills. A
regimen develops fitness to the extent that it improves each of these
ten skills.
Importantly, improvements in endurance, stamina, strength, and flexibility
come about through training.
THE SECOND CROSSFIT
STANDARD OF FITNESS
The essence of this model is the view that fitness is about performing
well at any and every task imaginable. This model suggests that your
fitness can be measured by your capacity to perform well at these tasks
in relation to other individuals.
The implication here is that fitness requires an ability to perform
well at all tasks, even unfamiliar tasks, tasks combined in infinitely
varying combinations. In practice this encourages the athlete to disinvest
in any set notions of sets, rest periods, reps, exercises, order of
exercises, routines, periodization, etc.
THE THIRD CROSSFIT
STANDARD OF FITNESS
There are three metabolic pathways that provide the energy for all
human action.
Total fitness, the fitness that CrossFit promotes and develops, requires
competency and training in each of these three pathways or engines.
Balancing the effects of these three pathways largely determines the
how and why of the metabolic conditioning or “cardio” that
we do at CrossFit.
Favoring one or two to the exclusion of the others and not recognising
the impact of excessive training in the oxidative pathway are arguably
the two most common faults in fitness training.
|
Tips, news & views
Anyone who trains regularly will be no stranger to the sensation of sore muscles. Depending on the intensity and duration of your workout and your recovery this can range from mildly irritating to incapacitating. I'm perpetually in a state of soreness, yet I feel very strange indeed if my body doesn't feel like its been worked hard recently. In fact, I start to feel downright cranky if I haven't been able to workout for a few days. What about you? I don't necessarily think a bit of soreness is a bad thing. I do however believe it is necessary to listen to your body and adjust your training depending upon what your body tells you.  CrossFit is a highly demanding training model. Sometimes your body may not be up for a prescribed workout. In these instances it's time to make a sensible choice - scale the workout to your current capabilities. If your posterior chain is sore from yesterday's heavy o-lift session then it might be smart to forgo the Romanians today. This doesn't mean you should abstain from training altogether. Train smart! Labels: Exercise
If you are new to this website you may have missed our previous posts. We recommend that you take a moment to look through the archives. Who know? You may just learn something that helps you achieve your goals! Labels: Exercise
The August issue of Blitz Martial Arts Magazine will see a new article from CrossFit Victoria. The article will discuss the development of power through the Olympic lifts and will introduce the power clean. Here's a sneak peak: Training for power with the Olympic liftsIn the martial arts and many other sporting pursuits power is essential. Unfortunately, many training programs do not adequately promote power development. Spending time in the gym increasing your bench press and squat to impressive proportions is only beneficial if you are able to apply your newly gained strength in a rapid manner. If you cannot apply your strength what use is it? The aim of power training is to develop your ability to apply force more rapidly in your choice of physical pursuit. No martial artist can forego power training and not suffer the consequences. The Olympic lifts and associated movements are almost unparalleled in their propensity for power development. The accelerative nature of these movements makes them perfect for this purpose. Their effect on the posterior chain - the hamstrings, calves, glutes, and lower back - is tremendous. These movements develop functional muscle as well as encouraging hypertrophy - muscular growth - in areas that are overlooked in most strength programs. There is little doubt that the Olympic lifts are complex, this is one reason why that they have such potent rewards. When learned and performed correctly the Olympic lifts improve neural synchronisation, muscular recruitment, co-ordination, strength, power, speed, balance and flexibility as well as general conditioning. Buy the August issue for the full article. If you want to learn the Olympic lifts, contact us about our upcoming Olympic Lifting seminar. Labels: Announcements, News
The Olympic lifts - clean & jerk and snatch - and their variations form a significant part of strength and power training in the CrossFit model. These movements are more technically demanding than bodybuilding exercises and may seem daunting at first. The benefits of practicing these movements is immense. We recommend that everyone who wants to train functionally performs the Olympic lifts.  Many CrossFitters across the globe have taught themselves the basic movements and have then refined these with a coach. You too can begin lifting by yourself so long as you are sensible. Don't try to lift too heavy and concentrate on form and technique rather than load. We have collected a few videos from crossfit.com that will help you understand the lifts a little better. We are running an Olympic Lifting Seminar in July. If you want to be part of this opportunity to train with national level coaches, please contact us now to book your spot. Participant numbers are strictly limited!Labels: Exercise
Don't forget to check out our new website The Fitness Repository. And please tell your friends that there are heaps of tips and ideas available from our sites for free. Labels: Announcements
Don't forget that we now have a forum that is alive and kicking with an ever-growing membership. We welcome one and all to take part in the discussions. You'll find all things related to health & fitness and some things that are off the wall. Join now. Labels: Announcements
Step in to a gym on Monday - a.k.a. International Bench Day - and you will see many of the boys flat on the bench repping out their favourite exercise. But just how good is their technique? And why are they doing the bench press in the first place? Is it for beach muscles? For strength? Is it because Men's Health said that bench presses were cool?  We have nothing at all against the bench press. In fact we think it is one of the exercises that you can do in the gym that's worthwhile (there are many that aren't). It is our contention that the bench press is over-prescribed by trainers often in inappropriate situations due to inexperience or lack of understanding of the movement. Further, it is often over-used by gym-junkies who either don't know better or don't care - "as long as my chest is big I don't have to worry about my back and legs". Here's a simple rule - if you can't do 20 strict push-ups (on your toes) then you shouldn't be anywhere near a bench. If you want to bench, then improve your push-ups until you are ready for the additional load. If you think you are ready for the bench, we recommend that you watch this video featuring Mark Rippetoe teaching the bench press. If you want to know a little more about the mechanics of the movement, this video discusses the levels in work during the bench press. Labels: Exercise, Technique
 We are developing a fighter conditioning program and will be running classes in the very near future for fighters only. Are you interested in a conditioning system that is second to none? CrossFit will have you ready to fight. Contact us if you want to train in these dedicated sessions. FYI - that's Fiona Muxlow of CrossFit Nth Queensland winning a fight on her way to the Australian Knockouts MMA title in NZ. Labels: News
Would you believe that the day I leave my camera at home turns out to be one of the best workouts of the current intensive at South Yarra? The workout: - 1000m row
- 100 wall ball shots
- 750m row
- 75 wall ball shots
- 500m row
- 50 wall ball shots
The Model E Concept 2s were upstairs and the wall downstairs so the transition was no place for rest. Most participants turned up worse for wear after a bad night's sleep (were the planets misaligned?). And the kicker? My wife, Erica, who by her own admission hadn't worked out in 12 months - even with my numerous attempts to the contrary - smokes the boys and ends the workout about 2 minutes before the boys. I may be a little biased but this is an impressive effort. She said later that she found the zone. I don't know a coach anywhere who doesn't like hearing that. By the way: the boys did well too. :o) Labels: Exercise
 CrossFit Victoria is hoping to run an Olympic Weighlifting seminar in the near future. We will be aiming to cover the basics of the lifts including: - power clean
- power snatch
- clean and jerk
- snatch, and
- associated developmental exercises
Before we go too crazy and book our trainers and the venue, we want to know how many of you are interested in attending. We will be aiming to run this event in Hawthorn on a Sunday in July and are hoping to keep the price to about $100 for three hours of training. Contact us if you want to be part of this great opportunity to learn how to lift from some high-end National level coaches. Labels: Announcements, Events
Watch this video to learn more about Concept 2 rower settings. Has anyone been on the new Model E? It's off the hook! Labels: Exercise, Technique
The group session on Monday night will not run this coming Monday due to the public holiday. Intensive sessions will still run, please contact your coach for details. Labels: News
It can be a little confusing can't it? All these experts telling you what to do but not doing it themselves. People coming up with new whiz-bang devices that do nothing but line their pockets (Ab-Blaster 5000 anyone?). And a million and one diets books that have as much scientific basis as pre-Galileo astronomy.  Now, let's be straight - it's not easy to make lifestyle changes. It can be a right pain in the neck. The joy comes from the results. Nique Stewart - a motivational speaker - says that success comes from doing the things that you don't want to do. This is true of getting fit. Initially, those early morning workouts are a drag and not eating a jam-covered croissant for breakfast seems alien. After a while these changes become habit and you reap the rewards. A few tips: - keep it simple
- commit yourself to making significant lifestyle changes
- educate yourself
- turn your BS meter on and really think about what you read and hear
- ask questions
- eat and sleep well
Do you want more tips and advice? Visit The Fitness Repository. Oh yeah, it's free!
I'd like to humbly apologise to those athletes that turned up to training on Saturday morning to find me absent. I was at a training course and had made every effort to call interested parties to inform them that training had been cancelled. It seems I didn't reach everyone. Now, I have no idea who I put out, so please call me if you turned up as I'd like to apologise in person. Sorry, Adam. Labels: News
|
