|
12/02/2010 00:26:12
gymnag_Rob
Moderator
Posts: 102
|
An interview with Graham Carless of Crossfit Shropshire.
Crossfit is one of the fastest growing fitness phenomena of the day, yet is still not widely known to the general public. We met up with Graham Carless of Shropshire Crossfit at the Crossfire Academy in Shrewsbury to find out more.
Hi Graham, can you tell me what Crossfit is?
It is described on the main website as follows:
‘CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.’
From www.crossfit.com
What this means is crossfit views the fittest person as the person who would be, say, good at running marathons, yet could also clean and jerk heavy weights, sprint short distances quickly and meet everything that life demands. Combat, survival, sport and life reward this kind of fitness while, in general, punishing the specialist.
Crossfit achieves this by using constantly varied functional movements executed at high intensity. We work all metabolic pathways and believe that this type of training will make you fit and healthy.
So where has Crossfit come from?
It started in the USA and is now all over the world. Globally there are about 1000 gyms and about 25 in the UK.
How did you become involved in Crossfit?
I was into the classic globogym workouts based on body building principles, but I read an article about Crossfit LA and checked out the website. It didn't take me long to realise that it was the real deal and the best approach to fitness.
Crossfit has something called the WOD, can you explain what this is and principles behind it?
The WOD (it is pronounced WOD rather than W.O.D) stands for workout of the day.
This is a high intensity workout consisting of functional exercises which are constantly varied. It can be a mixture of gymnastic moves, Olympic weightlifting, power lifting, sprints, kettlebells, bodyweight exercises (such as pull-ups or pressups) or it could be a 5km run.
By constantly varying the workouts the body can't adapt to any particular regimen or exercise and is therefore continually pushed out of its comfort zone.
All the WODs are measurable and repeatable which means that we can record our progress and track it and also compare our results with others around the world via the Crossfit website. For example you may do a WOD where you do five rounds as quickly as possible and this then gives you a time to beat the next occasion you perform that WOD and you can compare your time to others to bring out an element of friendly competition as motivation.
For someone wanting to lose weight what would Crossfit offer them?
Firstly, the high intensity nature of the workouts uses all metabolic pathways which creates a high energy expenditure and when you eat your next meal you will be less likely to replace the fat stores as the energy reserves are depleted unlike training solely in the aerobic pathway.
Also the functional movements of Crossfit are very natural to do and they allow you to lift a heavy load a long distance. This means that you can generate a large power output while working at high intensity, again resulting in an increased energy expenditure. As previously mentioned, the fact that the workouts are constantly varied, means the body cannot get used to any particular exercise and is therefore always having to work hard as it constantly has to adapt to new demands. The intensity of the workouts also raises the body’s metabolism for some time afterwards.
Lastly and most importantly Crossfit regards nutrition as the bedrock for everything.
Talking of nutrition, what advice does Crossfit offer in this area?
Crossfit only recommend things that work. To this end CrossFit recommends the Paleo diet or the Zone diet.
What would be a typical example of a day's food intake for someone doing Crossfit?
If you are on the Zone diet you work out how much protein your body requires (depending on your lean mass and how active you are).You can then workout how many carbohydrates and fat your body needs. Every meal is then eaten with a balanced amount of macronutrients.
Can you give some examples of WODs?
A lot are named after girls just for ease of communication. Others are named after crossfitters who have lost their lives in the line of duty. Most are timed and you have to complete them as quickly as possible.
FRAN
21-15-9 (reps)
Thrusters 95lbs (full front squat to a ballistic push press)
Pull-ups.
ANGIE
100 Pull-ups
100 Press-ups
100 Sit-ups
100 Squats
HELEN
3 rounds of;
400m run
21 Kettlebell swings
12 Pull-ups
Murph
1 mile run
100 Press-ups
200 Sit-ups
300 Squats
1 mile run.
Some of those sound pretty tough! Is CrossFit only for the very fit or is it accessible for all?
CrossFit is universally scaleable and everyone can do it. We scale the workout to suit the individual so everyone can take part but still work hard. However we don't change the programmes, what we do is change the load. We don't change the programmes as they benefit everyone whether a top athlete or average Joe. Their needs differ - but by degree but not kind.
How would Crossfit differ then from other forms of fitness training?
We don't specialise on just one aspect of fitness such as just weights or only running etc and we never waste time doing isolation exercises like bicep curls or calf raises. We only do functional exercises our bodies are designed to do in nature. Movements like pull-ups, power cleans, muscle-ups etc that translate to real life. We are constantly pushed to improve as our workouts are measurable and we constantly vary our workouts.
CrossFit is designed to produce as broad an adaptational response as possible. It is not a specialised fitness program but a deliberate attempt to optimize physical competence in all areas of fitness; these being Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. Crossfit is about breadth and totality of fitness.
Thanks Graham, where can we found out more about Crossfit?
You can check out my website at: www.crossfitshropshire.com
or the main crossfit website: www.crossfit.com.
Also well worth a look is www.crossfitgames2009.com
|
|
permalink
|
22/02/2010 02:32:38
Guest
|
Does anybody know of any crossfit gyms in Oxford area?cheers Seb.
|
|
permalink
|
23/02/2010 02:08:20
Guest
|
Hi, closest i can find is in Reading. Anyone know of any closer?
|
|
permalink
|
23/02/2010 12:13:59
gymnag_Rob
Moderator
Posts: 102
|
Here are some photos of crossfit exercises so you can see how they differ from the normal gym!
 
 
 
 
Images courtesy of Crossfit Shropshire
|
|
permalink
|
26/02/2010 22:22:53
Guest
|
Ive seen on the crossfit site where the WOD records are it sometimes says finished iwth red band or green band. what does that mean??
|
|
permalink
|
26/02/2010 23:30:04
gymnag_Rob
Moderator
Posts: 102
|
I believe this refer's to elastic bands that are used to help perform pull-ups. The different colour belts are different strengths and assist in the exercise making it easier. This demonstrates what Graham was saying about how crossfit makes the workouts scaleable so that anyone can do them.
|
|
permalink
|
26/02/2010 23:34:40
gymnag_Rob
Moderator
Posts: 102
|
Seb, the best bet to try and find a gym in the Oxford area is to go to the main Crossfit website and check out the list of affiliates. Unfortunately Reading does appear to be the nearest to you. However Crossfit is getting very popular so expect one to turn up on your doorstep soon, i'd keep a lookout on the website on a regular basis, just click on the link on the Crossfit interview with Graham.Also if some in the London area and one in Bath if your ever around that way.
edited by gymnag_Rob on 26/02/2010
|
|
permalink
|
05/11/2010 11:45:45
gymnag_Rob
Moderator
Posts: 102
|
There is now a crossfit Bristol...
|
|
permalink
|
29/03/2011 10:30:42
Guest
|
will have to give it a try
|
|
permalink
|
|
|