What is CrossFit?

CrossFit is a strength and conditioning program (developing strength and “fitness” to become physically conditioned to undertake daily activities or sports) that incorporates constantly varied, if not randomised, functional movements, performed at relatively high intensities. CrossFit specialises in not specializing.  CrossFit prepares its participants for the unknown and the unknowable by programming WODs (Workout of the day) that are broad in their duration and modal domains. We believe in training inclusive fitness, which would develop all of the following abilities equally:

• Cardiovascular/respiratory endurance
• Stamina
• Strength
• Flexibility
• Power
• Speed
• Coordination
• Agility
• Balance
• Accuracy

A functional move is defined as a movement which has the ability to move a large load, a long distance and quickly.

Relative intensity is based on individual abilities; for example a 24 year old professional rugby player will have a different level of fitness to a 50 year old sedentary accountant. The intensity is scalable to all so that they can receive an equivalent stimulus whilst completing identical movement patterns. The needs of Olympic athletes and our grandparents differ by degree not kind. Our fire service, chess champions, ice climbers and housewives have found their best fitness from the same regimen.

CrossFit is typically conducted as group training sessions, which last one hour. The class can (although it is not necessary) be of a similar ability, and will, depending on the cycle of the specific programming the affiliate is following, conduct itself as below:

• Warm up and Mobilize.
• Perform Strength building/flexibility specific/skill based movements, etc.
• WOD.
• Cool down/stretch. Plus any additional technique focused corrections.

A qualified instructor teaches each CrossFit class so that all technique and intensity is monitored and adjusted where required. No other fitness facility offers this service to its members as a normality.

As a new member to the affiliate, CrossFit Cardiff, a foundation course (ONRAMP) would have to be completed. This would ensure that each member was competent with the nine basic movements and could happily take part in a group session. The individual’s technique would be of a standard that would allow the instructor to confidently turn his or her back on the participant knowing that he or she would be executing any specific movement safely and correctly.