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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 major lifts: deadlift, clean, squat, presses, clean and 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 per 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.

 

Courtesy of CrossFit, Inc.

Frequently Asked Questions

 

  • What is CrossFit?

              CrossFit training is "constantly varied, functional movements executed at a high intensity."  In short, we take movements that you use every single day, mix them up in a countless variety of different ways, and perform them as intensely as possible.  To reach high intensity, we generally perform the workouts "for time" or as quickly as your conditioning and good form will allow.  Another key aspect of intensity is gained by doing the daily workouts in a group setting.  If you've never trained in a group, you will be amazed at how your intensity level is impacted, and what this will do for your fitness development!

 

  • Who can do CrossFit?

               Anyone!!  One of the key features of CrossFit training is what we call infinite scalability.  That means that CrossFit workouts can be scaled to any level of fitness, conditioning, or athletic background.  From CrossFit for kids to those over 70 years old, CrossFit's unique blend of functional movement training coupled with scalability opens a world of total fitness to any and all who are willing to put the effort in.  Everyone comes to CrossFit with a different background or experience level, and everyone has a "first" CrossFit workout.  No one is in "CrossFit condition" right out of the gate - it takes time.  Our trainers will help you scale the workouts appropriately for your level of fitness, and will help move you down the road towards elite fitness.

 

  • Does this cost money?

               CrossFit Vance is a non-profit military affiliate, which means we only train military members and their dependents.  There is no charge for these individuals.  We cannot train anyone else, although we will be happy to refer you to commercial affiliates who offer training and group workouts.

 

  • Why should I do CrossFit?  If I already have a program, can I still do it?

               I love this question.  CrossFit is about one thing - being better at life!  What we do in the gym or on the track we do so that everything else we do in life is better.  That said, people often ask me if they can continue their marathon or triathalon training, etc.  The answer is of course!  CrossFit training emphasizes the ability to constantly learn and master new sports and physical activities.  What we do seek to avoid is   in any one field.  Those who do CrossFit want to be good at many things as opposed to great at only one thing.  We break this down into ten areas of general physical skills which we want to excel at.  They are cardiovascular respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance.  While mastery at any one of these ten things can be an awesome display of physical skill (think Lance Armstrong or Michael Phelps), CrossFit athletes will be able to hold their own in all ten areas - maybe not in first place in every category (we all have strengths and weaknesses), but competitive in most categories.

 

  • Is their a diet\nutrition component to CrossFit?

               The short answer is yes.  CrossFit teaches the Zone diet as created by Dr. Barry Sears.  Many CrossFit athletes also follow the "Paleo" diet or the "Paleo Diet for Athletes."  Check out our links page for more information about these diet and nutrition programs, or contact either of our trainers for more information.