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July 16, 2015

 Does Crossfit Really Get Results Or Will I Get Injured?

Who does CrossFit?

It works really well for Brad Pitt, Matt Damon, and Channing Tatum oh and what about those guys from 300? Maybe we should all be doing it?

The workouts are tough and involve doing real exercises, and you will see results if you stick to it. If you’re looking to get fitter and have some fun, then CrossFit isn’t a bad choice if you have a good coach and know how to avoid overtraining and injury. So give it a try, join the cult! What do you have to lose other than some body fat and endless hours of watching netflix and eating out?

CrossFit is a strength and conditioning program consisting mainly of a mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting. CrossFit Inc. describes its strength and conditioning program as "constantly varied functional movements executed at high intensity across broad modal and time domains,"with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains."Hour-long classes at affiliated gyms, or "boxes", typically include a warm-up, a skill development segment, the high-intensity "workout of the day" (or WOD), and a period of individual or group stretching. Some gyms also often have a strength focused movement prior to the WOD. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD.

Joe Ward is a CrossFit coach, competitor and certified personal trainer. We caught up with Joe during one of his workouts at Studeo55 a CrossFit gym in Vancouver B.C. and one of Joe's favourite places to train! We asked him to share his workout of the day with you, give it a try and post your time!

Every second minute on the minute for 10 minutes :
Front squat (2.4.X.1. 2 seconds down, 4 seconds bottom range explode up)
Front squat no tempo restrictions. 
Build to heaviest set for the day. 
Every two minutes for 12 minutes:
High hang snatch + full snatch @ 80-85% of 1 rep max snatch.
Work on perfect mechanics and footwork. 
Every minute on the minute:
1 back squat X 8 sets - build from 40%-80% then...
Every second minute on the minute: 
1 back squat x 4 sets - build from 85%-95%
Metabolic conditioning
6 minutes as many reps and rounds as possible of the following:
10 - Burped box jumps
15 - Dead lifts 225lbs
20 - Pull-ups
25 - Wall balls 
30 - Double unders 
Rest: 4 minutes 
Repeat: 6 minutes
Start training now and prepare for battle, the next spartan raceis right around the corner. All obstacles can be overcome, believe it.

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