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World Class Fitness in 100 words- In October 2002, Greg Glassman famously defined fitness in exactly 100 words—a definition that laid the cornerstone of CrossFit as we know it today. “World-Class Fitness in 100 Words.” laid out a clear, holistic blueprint embracing what to eat, how to train, and how to live actively and creatively. This foundational message, first published in The CrossFit Journal: simple, eloquent, and all-encompassing, it’s a prescription suited to both novices and advanced athletes alike. What It Teaches Us: This approach isn’t about perfection—it’s about embracing balance, mastering movement, maintaining intensity, and relentlessly cultivating adaptability. Final Words: A Call to Action Let this concise prescription serve as more than guidance—it’s your call to action. Whether you’re just starting your journey or already pushing your limits, remember: Every great journey begins with one thoughtful decision: to show up!!!Follow this prescription, apply it consistently, and watch your fitness—and life—flourish!
Virtuosity in CrossFit
Virtuosity in CrossFit: Mastering the Basics for Lifelong Fitness The term “virtuosity” refers to “performing the common uncommonly well” Greg Glassman. In CrossFit this principle emphasizes the importance of mastering fundamental movements with precision and consistency before advancing to more complex exercises. The ideal squat, push-up, and pull-up are benchmarks we should all strive for. Virtuous movement is unmistakable—it commands attention. The Essence of VirtuosityAt its core, virtuosity in CrossFit is about executing basic movements—such as squats, push-ups, and deadlifts—with impeccable form and control. It’s not about performing flashy or advanced techniques; it’s about doing the everyday movements exceptionally well. This approach leads to greater efficiency, reduced risk of injury, and a solid foundation for tackling more challenging workouts. The Interconnectedness of Movements“Everything is everything” – At first glance, it might seem that perfecting a push-up has little to do with executing a snatch. However, CrossFit teaches that all movements are interconnected. Mastering the push-up, with its emphasis on core stability, shoulder alignment, and body control, lays the groundwork for more complex movements like the snatch. The discipline and attention to detail required in a push-up translate to improved technique and efficiency in advanced lifts. A common pitfall for many athletes is the “novice’s curse”—the tendency to rush past foundational skills in favour of more advanced, impressive movements (e.g. kipping pull-ups before strict pull-ups). While complex exercises like muscle-ups or handstand walks can be exciting, neglecting the basics can lead to poor mechanics and increased injury risk. By focusing on virtuosity, athletes ensure that their foundational movements are robust, making advanced techniques more accessible and sustainable. The Path to MasteryAchieving virtuosity involves a progression and discipline: This progression ensures that athletes build strength and skill safely, leading to long-term success in CrossFit. (Check out article 2 Mechanics – Consistency – Intensity) Virtuosity Beyond the GymThe principles of virtuosity extend beyond CrossFit. Whether it’s playing a musical instrument, cooking, or any other skill, performing common tasks with exceptional skill leads to mastery and satisfaction. Constantly seek virtuosity in the fundamental movements, knowing that excellence in the basics leads to success in all aspects of fitness. So here’s your call to action:Fall in love with the fundamentals. Let mastery begin where most people don’t pay attention—sink into your squats, drive your push-ups, and pull with control. When you commit to this, every action becomes an opportunity for excellence.
Mechanics → Consistency → Intensity
Article 2:Your Choices Make the Athlete: Mechanics → Consistency → Intensity In CrossFit, athletes are shaped not by shortcuts, but by deliberate progression—beginning with mechanics, advancing through consistency, and culminating in intensity. This sequence establishes a foundation for safe, sustainable, and high-performing fitness. Mechanics — Build the Foundation Why it matters:Mechanics refers to movement efficiency and safety—moving correctly, not just moving. Proper technique makes movements easier, safer, and more sustainable. It sets the stage for long-term progress and protects against injury. How to train mechanics effectively: Consistency — Repeat with Discipline What consistency means:Consistency is the ability to perform movements correctly, repeatedly—both within a workout and across sessions. It’s about ingraining muscle memory and ensuring reliable form under varying conditions. Why it matters:Regular repetition of sound mechanics builds resilience and adaptability. It prepares the body to maintain form under stress or fatigue—making progression possible. Intensity — Apply Power Wisely What intensity is:Intensity elevates training through increased speed, load, or complexity—doing more work in less time. It’s the spark that drives adaptation and fitness gains. Why timing matters:Applying intensity too soon leads to breakdowns in form and raises injury risk. Instead, patience ensures gains are built on mastery and consistency. The Real-World Test: Fran Fran—21-15-9 thrusters and pull-ups for time—is a benchmark CrossFit workout that epitomizes this progression. The other athlete, whose knees cave or form collapses under fatigue, struggles and suffers the consequences. Which athlete are you? If you find yourself in the latter category, now is the moment to reset your priorities—focus first on mechanics, then on consistency, and only then let intensity follow. What may feel like a step backward could actually be the springboard that propels you forward. Final Thought The progression—Mechanics → Consistency → Intensity—is more than a guideline; it’s the foundation of sustainable progress in CrossFit. By choosing discipline over shortcuts, you build not just a fitter body, but a better, longer-lasting athlete.Your daily choices define your journey. Happy training!!!
After over 16 years in the CrossFit community, we’ve found that returning to the fundamentals is often the most effective way to reignite inspiration and realign our focus. In this series, we’ll delve into the foundational principles that have sustained our journey and continue to drive our progress. Whether you’re a seasoned athlete or just beginning, revisiting these core concepts can provide clarity and motivation. Join us as we explore the essence of CrossFit and uncover how these timeless principles can enhance your fitness journey. Enjoy the journey ahead… Series 1: CrossFit’s Theoretical Hierarchy of Athletic Development When progress stalls in the gym the instinct is often to complicate the approach. However, CrossFit offers a straightforward blueprint that returns to the fundamentals. By focusing on the foundational elements, athletes can unlock new levels of performance. This hierarchy serves as a practical guide, emphasizing the importance of mastering each layer to build a robust and sustainable fitness journey. CrossFit Hierarchy of Development CrossFit’s model frames fitness development as a five-tiered pyramid, progressing from foundational essentials to athletic application. Recognizing the importance of what lies beneath and identifying your own weaknesses enables you to make meaningful improvements and advance in your athletic journey. Progress in one layer fuels improvement in the layers above it. Let’s explore the pyramid: 1. Nutrition – The Foundation The phrase “the foundation of all fitness” aligns with CrossFit’s emphasis that nutrition underpins every other component of athletic development.Nutrition underpins every other layer: it fuels your workouts, aids recovery, and supports muscle, bone, and nerve health.Think of nutrition as the soil in which a garden grows. If the soil (nutrition) is poor, no matter how well you water (train), your plants (performance) won’t flourish. 2. Metabolic Conditioning – The Engine Enhances cardiovascular and respiratory efficiency, forming the “engine” that powers sustained effort. Fatigue will limit strength and skill gains without this foundation Without cardiovascular and respiratory endurance, you’ll tire out before you can effectively build strength or skill. 3. Gymnastics – Body Control Gymnastics develops essential physical skills such as spatial awareness, coordination, flexibility, balance, and body control. Mastery of one’s own body is crucial before progressing to the control of external objects. This foundational level encompasses strict movements such as pull-ups, push-ups, L-sits, and muscle-ups, which establish a base of strength and control. As proficiency in these movements increases, athletes advance to dynamic movements, including kipping variations, which further enhance coordination and body control. 4. Weightlifting & Throwing – Object Mastery This level emphasizes the ability to move external loads—such as barbells, kettlebells, or medicine balls—through powerful, functional movements. Building upon the foundations of metabolic conditioning and gymnastics, it teaches athletes to transfer force efficiently from the core to the extremities, enhancing strength and motor control. Mastery of this stage enables individuals to handle external objects with precision and power, laying the groundwork for athletic performance in various sports. 5. Sport – Putting It All Together Engaging in sport allows us to apply the foundational elements of fitness—nutrition, conditioning, gymnastics, and weightlifting—to real-world scenarios. Whether trained specifically for the sport or not, it provides the opportunity to test our abilities, adapt, and grow. Mastery of these foundational components instills the confidence and capability to perform, demonstrating the effectiveness of our training and preparation. With a solid base, there are no limits to what can be achieved in sport. Final Takeaway: The CrossFit Hierarchy of Athletic Development serves as a structured blueprint for building fitness. By consistently strengthening each foundational layer—from nutrition to sport—you pave the way for continuous improvement. Embrace this approach, and you’ll uncover the full potential of your athletic journey. I recommend you assess where you sit for each of the layers. Working from the base up will provide greatest rewards. Identify your weaknesses and take sustainable steps in the right direction. Remember we are here to help on step at a time…
WINTER ATTENDANCE CHALLENGE Fight off the WINTER blues and stay on track through the colder months! Staying consistent now sets you up to feel strong, lean, and energised as we head into the warmer months. Training through winter builds not just physical fitness, but mental toughness – and your summer self will thank you for it! CHALLENGE DATES: 11 July – 31 August 3 sessions per week = You’re in the game! 5 sessions per week = 100% Attendance & bragging rights! We’ll be tracking weekly (be sure to book in via Mindbody), keeping it fun and motivating – and yes, there’ll be some awesome prizes up for grabs along the way Let’s lift the energy and keep the fire burning this winter. Who’s in?! Grab a motivation buddy and let’s keep each other moving forward — together we rise!
Strength Training
In my role as a CrossFit/Strength & Conditioning coach I frequently encounter athletes who see the need for either strength OR conditioning but rarely ones who realise the need for strength AND conditioning. I see strength and conditioning for athletes who are doing CrossFit to benefit their sport as being on a sliding scale where there is certainly room to bias to one end of the spectrum or the other, depending on the demands of the sport but never a need to totally exclude training at the opposite end of the spectrum. In my experience people who play sports typically categorize themselves or their sport as strength/power or endurance based. This is not necessarily incorrect but the problem is that as soon as the athlete has categorised themselves, it can be hard to get them to see the value of training outside of the realm of the perceived physical demands of their sport. This is especially evident in athletes who have categorised their sport as endurance based. Very few people will argue the value of good cardiovascular function regardless of their specialization but there is a deep seeded perception within the general public and the endurance sport community that even the smallest amount of strength training is going to make them look like a pro bodybuilder and that strength training will make them slow and or bulky. There are many reasons that ALL athletes would and should strength train for success in their sport and none of them have anything to do with aesthetics. The main reasons (or excuses) that I have encountered from athletes who pursue endurance sports for avoiding strength training seem to revolve around a lack of understanding of the need and value of being strong, not wanting to disagree with or go against the culture of training within their sport, fear of the movements, outcomes or injury, and a poor understanding of the full spectrum of the physical demands of the their sport. Foundations: Before we get too far into this story let’s lay out some foundations – I am sure that most people will agree that strength is the foundation of power and power is the foundation of work and doing lots of work takes endurance. If your goal is to perform well at your sport then you are going to need to perform work. This being the case, we don’t have to take too many steps back in training hierarchy before we find ourselves at strength training. Create a buffer: The training you do to prepare you for your chosen sport should mimic the movements of the sport and your strength training should exceed its maximal strength demands. Start by examining the basic functions that the sport requires of you and look for parallels in training – if the movement patterns of your sport resemble pulling, pushing, squatting, jumping, twisting etc. Then exercises that mimic these actions would be a good place to start in the gym. Next, think about the maximum effort of strength required at any one point in your event and decide whether the training you are doing exceeds that effort. It is important that your strength training exceeds the maximum strength based effort of your sport so that when you are competing you are working sub maximally. This will create a buffer zone and limit the toll on the cardio vascular system. Let’s use a motocross rider as an example. These guys and girls often have a heavy bias towards mono-structural cardiovascular training but if we look at the demands of the sport, there is a huge strength component in that that they spend much of the time during a race (30-40 minutes) in a partial squat, in addition to soaking up the forces of jumps and whoops. Their core is working hard to transfer the power of their legs into cornering their bikes and their upper body is being hammered by pulling and pushing the handlebars. I am certainly not disputing the obvious endurance factor required to ride a motorbike at high speed across a track for 30-40 minutes, but I am definitely willing to argue that having an excessively elevated heart and respiration rate during the event is rarely caused purely by a lack of cardio vascular conditioning. Furthermore, I am even more willing to argue that training purely in the realm of endurance is not the best way to prepare for a sport that has demands that span a much greater spectrum of physical ability. Strength training is not just about strength: Strength training strengthens connective tissue. A person who follows a well-planned strength program will develop more robust joints and therefor is less likely to be injured in an expected (contact sports) or unexpected (all sports) contact situation. I haven’t met many cyclists who consider the role of strength training in injury prevention when they inevitably fall of their bikes. Strength does not equal mass: There are many examples of athletes who need to be strong and powerful yet may have to stay within a weight range. Gymnasts, boxers, dancers and martial artists are but a few of the types of athletes who can benefit from being strong and powerful yet may not have a need or want for extra body mass. Probably the best example of this would be weightlifting (Olympic style). When you mention weightlifting to most people their first thought is of huge men lifting hundreds of kilos, and if fact there are many people who are unaware that there are even weight categories below that of super heavyweight or that women also compete in the sport. To illustrate my point, the average adult male bodyweight in the US is about 84kg and the current world record for the Clean and Jerk in the lightest female weight category (under 48kg) is 121kg! To put that into perspective, for this lady to clean & jerk 121kg we can also assume that she can deadlift and squat significantly more than this, yet she weighs a…