Constantly Varied, Functional Movements performed at High Intensity
The workouts are intense and short, taking anywhere from 5 to 40 minutes to complete. Everyone does the same workout but the intensity and load is modified to fit each person's ability. CrossFit develops increased power by moving large loads (your body or your body + weight) over long distances and doing it quickly.
CrossFit workouts typically combine explosive exercises done in a circuit format: One exercise follows right after the next, with very little (or no) rest in between. The exercises involve the whole body and include pushing, pulling, running, rowing, and squatting.
The exercise equipment consists of barbells, bumper-plated weights, plyometric boxes, medicine balls, dumbbells, and kettlebells. Pull-up bars, climbing ropes, and gymnastics rings. The only cardio equipment you will see are rowing ergs and assault bikes. If you want to run, hit the roads. The workouts are completed in a group setting. Everyone does the same WOD (workout of the day).
There are a large number of WOD routines and they are always changing. This adds to the excitement of each CrossFit workout and decreases the risk of becoming bored.
Be Prepared - Be CrossFit
Every class is one hour long, we ask that you arrive on time or a few minutes early to get settled in and warmed up.
The coach will call the class together at the start of the hour and explain the class. The coach will demonstrate all movements and the PUSH511 standards. The class will start with group mobility, then skill or strength work depending on the main workout. After that, time is given to set up for the main workout, warm-up to the WOD weight and form review. Once everyone is ready it’s 3...2...1… GO Time.
Once the workout is completed everyone is asked to put everything away and clean up their area. Then stretching and cool down.
High fives all around and the hour is complete.
Introduce yourself - Cheer for others - Clean up when you are done - HAVE FUN!!
PUSH511 designed this program for you to learn the basic philosophy and mechanics of CrossFit to provide you with the knowledge and confidence to ensure an effective workout. The program is lead by a CrossFit Trained Coach.
The sessions entail a warm-up, skill training on the fundamental movements, teaching you various exercises, plus a workout. Individuals will be provided with reading material covering the CrossFit Philosophy, the Fundamental Movements, Nutrition and you will receive a workout/food journal.
Skill Training will include the following:
Weightlifting & Throwing: Squats: Air Squat, Front Squat, Back Squat, Overhead Squat; Presses: Shoulder Press, Push Press, Push/Split Jerk; Deadlift, Clean, Snatch, Thruster, Kettlebell Swing, Wall Ball.
Gymnastics: Push-up, Pull-up, Sit-ups, Hip Extensions, Box Jump, Handstands, Dips, Burpee, Knees to elbows, Toes to bar
Metabolic (Cardiovascular) Conditioning: Rowing, Running, Jumping Rope