Woodlands Fitness Centre

What is CrossFit?

Friday 11th October 2013

CrossFit is one of the latest US fitness crazes making its way across the UK. CrossFit is described as a strength and conditioning program as "constantly varied, high intensity, functional movement," with the stated goal of improving fitness.

CrossFit workouts are typically short - 20 minutes or less - and they are intense, demanding all-out physical exertion. CrossFit combines bodyweight exercises, resistance training (including Olympic lifts), sprinting, rowing, skipping and more. The equipment used is basic: barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and boxes for box jumps.

Below are some example CrossFit Workouts:

CrossFit Workout 1
Running: 1 mile
Do circuit 10 times:
Pullups: 10 reps (total 100 reps)
Pushups: 20 reps (total 200 reps)
Bodyweight Squat: 30 reps (total 300 reps)
Running: 1 mile

CrossFit Workout 2:
Do circuit 3 times:
Barbell Thruster: 21, 15, 9 reps
Pullups: 21, 15, 9 reps

CrossFit Workout 3:
EMOM (every minute on the minute):
Barbell Deadlift: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps (total 55 reps in 10 minutes)

CrossFit Workout 4:
Do circuit 7 times:
Kettlebell Swings: 15 reps
Power Clean: 15 reps
Box Jump: 15 reps

A thorough warm up and cool down is required for all of the above workouts. These workouts are difficult and many require experience with Olympic lifts. Remember that no performance is worth a week of bed rest and back pain.

To get a CrossFit style workout written for you, come and speak to Giles. Better results in less time - what more could you want?


The Woodlands Fitness Centre Ltd
A: Unit 29, Peak Village Estate, Chatsworth Road, Rowsley, Derbyshire, DE4 2JE
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk