At Coastal CrossFit we define our fitness as “constantly varied, functional movements performed at high intensity” to “increase work capacity over broad time and modal domains”.  What this all means is that you will rarely repeat the same workout, the movements you perform will be based around those found in day to day life and you will work at the maximum intensity that is sustainable at your fitness level at that point in time.  This means your ability to perform a large variety of tasks will increase over short through long durations.

Don’t expect to see any biceps curls in a CrossFit gym.  CrossFit is all about functional fitness and relies heavily on thorough instruction of its participants and aims to mould their athletes into equal parts gymnast, weightlifter and track athlete.  Expect to run, lift, throw, climb, jump, row, and skip.

Our workouts are held in a group environment and are typically quite short and intense, rarely venturing beyond 20 minutes.  Believe me, this is more than enough.  Each session will generally start with a warm up and revision of a foundational and then it’s on.  100% effort until the task at hand is compete.  Most workouts are performed ‘for time’ which means you are aiming to complete the task in as little time as possible.  There are generally no designated rest breaks during a workout and any time spent resting or talking will lessen your result.  The tools used in CrossFit workouts often include kettlebells, medicine balls, Olympic barbells, pull-up stations and plyometric boxes.

Whilst Coastal CrossFit trainers encourage all of their athletes to perform at the highest intensity sustainable, it is important to realise that all workouts are scalable.  Scaling a workout could involve reduction of weight, distance or repetitions or a combination of all three.  Scaling is encouraged for those that are new to CrossFit and a thorough understanding of the mechanics of each movement is essential before any intensity is introduced.

CrossFit sums up world class fitness in 100 words “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train the major lifts: Deadlift, Clean, Squat, Presses, Clean & Jerk and Snatch.  Similarly, master the basics of gymnastics: Pull-ups, Dips, Rope Climb, Push- Ups, Sit-Ups, Presses to Handstand, Pirouettes, Flips, Splits and Holds.  Bike, Run, Swim, Row etc. hard and fast.  Five or six days a week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports”.

CrossFit gyms are typically industrial in their aesthetic, where functionality is the focus.  CrossFit HQ even encourages the ‘garage gym’ aesthetic as they believe that good coaching can achieve world class fitness in the most basic of environments.

CrossFit is the future of fitness and it’s here to stay; so what are you waiting for?