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What is CrossFit?

The Key to Health and Fitness

What is CrossFit? Simply stated, CrossFit is Constantly varied, functional movements performed at high intensity.  Click on the links to learn more about each subject! CrossFit “Main Site”

CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone—people who are just starting out and people who have trained for years.

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.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience or fitness level. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

The bottom line is CrossFit is intended to improve your fitness no matter what level you come to us: a couch potato who has never worked out or a seasoned athlete looking to broaden and increase their fitness.  Read Phil and Marlo Brown’s CrossFit story.

What is fitness?  CrossFit defined fitness and makes use of three standards to evaluate and guide our fitness.

1. The Ten Fitness Skills

Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
Stamina – The ability of body systems to process, deliver, store, and utilize energy.
Strength –  The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility –  the ability to maximize the range of motion at a given joint.
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – The ability to minimize the time cycle of a repeated movement.
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
Agility – The ability to minimize transition time from one movement pattern to another.
Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
Accuracy – The ability to control movement in a given direction or at a given intensity.

You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills through training and practice.

2. The Hopper

CrossFit Founder, Coach Greg Glassman and Coach Dave Castro spin the hopper to choose the workout for the first CrossFit Games in 2007. The competitors would not know the challenge until minutes before being required to attempt it.

Fitness is about performing well in any and every task imaginable.  Imagine a hopper filled with an infinite number of physical challenges and being asked to perform fetes randomly drawn from the hopper.  Fitness requires an ability to perform well at all taks, even unfamiliar ones, combined in infinitely varying combinations.  This prepares you for the unknown or unforeseeable challenges of life!

3. The Energy Systems

Our body’s biological systems convert energy with three metabolic pathways or engines that provide the energy for all human action.

The Three Metabolic Pathways:

Phosphagen - dominates the highest powered activities (<10 seconds)

Glycolytic - dominates the moderate-powered activities (lasting several minutes)

Oxidative - dominates the low-powered activities (lasting more than several minutes)  

P=Power=Work/time=(Force x Distance)/time

The total fitness that CrossFit promotes and develops, requires training in each of these three pathways.  The goal of CrossFit training is to develop all three pathways resulting in increased power output (fitness) across all three.  Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.

CrossFit 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, C&J, 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.”
-Coach Greg Glassman


Is CrossFit for me?

Yes. Everyone can do CrossFit regardless of age, injuries and current fitness levels. The program is modified for each person to help him or her safely become healthier and fitter. Grandparents and Olympians can perform modified versions of the same general workout. Learn More About CrossFit.

Do I need to be in shape to start CrossFit?

No. CrossFit is the program that will get you in shape. No matter what your current fitness level is, you can start CrossFit. As you become fitter, workouts will become more challenging. Every workout is designed to help you succeed, improve fitness and move you toward your goals. People Who Started CrossFit.

Where can I do CrossFit?

You can use CrossFit.com resources to do CrossFit anywhere—even with minimal equipment. To work with a credentialed coach in a dedicated, fully equipped facility, contact us at CrossFit PAX!

What about nutrition?

To accomplish your goals faster, we recommend you eat a variety of healthy foods in quantities that support fitness training but not body fat. By avoiding excessive amounts of refined carbohydrates and measuring your intake of protein, carbohydrates and fat, you will see dramatic, measurable increases in health. Learn More About Nutrition.

Content Courtesy of CrossFit, Inc.