What is CrossFit Alloy?

[title size=”1″ content_align=”left” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]What is CrossFit Alloy?[/title][separator style_type=”double” top_margin=”” bottom_margin=”20″ sep_color=”#1e73be” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” class=”” id=””][one_full last=”yes” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_position=”all” border_size=”0px” border_color=”” border_style=”” padding=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”” animation_speed=”0.1″ class=”” id=””][fusion_text]CrossFitAlloy_BadgeIn its most basic form, CrossFit is a high intensity workout program designed to make an individual better at general everyday life, sports, military, etc.  CrossFit does not specialize in training any particular kind of person. It is a universally scaleable program that benefits men, women, and children of all ages and fitness levels. CrossFit combines functional movements in an unlimited number of combinations while adding intensity.  In other words, one may never do the same workout twice.  Technically speaking, CrossFit is defined as:

“Constantly varied, functional movement, done at high intensity”

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Constantly Varied

Variety is the spice of life.  The same can also be said for our workouts.  Our bodies are designed to change and adapt to new challenges.  When performing the same task day after day, the body adapts to its environment making that task easier.  This is why running gets easier the more it is performed.  When working out, repetitiveness should be avoided.

CrossFit constantly changes so the body must constantly gain overall strength to keep improving.  We want our members to be ready for any obstacle that life presents them.

CrossFit prepares people to:

  • Work in various weather conditions
  • Overcome shortness of breath
  • Pick up heavy objects
  • Oovercoming the unexpected

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Focused on Functional Movement

Every movement in CrossFit has a functional counterpart in everyday life.  What does that mean?  As an example:

  • We train with a movement called an air squat.  This is the same movement as sitting down on a chair and standing back up.
  • You will learn to deadlift, which is similar to bending over to pick up a box from the floor.
  • You will also perform shoulder presses which help strengthen the muscles used to put that box on the top shelf of your closet.

These movements also translate to sports, wheither it is football, basketball, rowing, rugby, soccer, golf, etc.

Functional movement builds strength.  Strength increases power.  Power increases performance.  This also means we will never use machines or waste time with lifts that only benefit one muscle group.[/fusion_text][/one_third][one_third last=”yes” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_position=”all” border_size=”0px” border_color=”” border_style=”solid” padding=”” margin_top=”10px” margin_bottom=”10px” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ class=”” id=””][fusion_text]

High Intensity

Regardless of your goals, in order to see results, workouts must have intensity.  The programming of CrossFit requires a level of intensity that will help you reach that goal and reach it faster.  CrossFit can help you achieve the following goals:

  • Losing weight
  • Running faster
  • Lifting more weight
  • Gaining muscle
  • Making everyday life easier

CrossFit is unique because it allows you to set your level of intensity based on your individual fitness level.  Therefore, a professional football player can perform the same workout next to a corporate executive and both people will get stronger and achieve similar results.[/fusion_text][/one_third][one_full last=”yes” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_position=”all” border_size=”0px” border_color=”” border_style=”” padding=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”” animation_speed=”0.1″ class=”” id=””][fusion_text]

CrossFit Combines Three Types of Movements:

  1. Gymnastics – These are movements that help build muscle by using your own body weight.  Gymnastics movements in CrossFit consists of such movements as pushups, pullups, dips, muscle-ups, handstand pushups, and burpees.
  2. Metabolic Conditioning – This is anything that raises your heart rate.  This category is also known as cardio and can include running, rowing, biking, swimming and jumping rope.
  3. Power Lifting and Olympic Lifting – CrossFit also uses barbells and dumbbells to add weight to our workouts.  While at CrossFit, you will learn power lifting movements like squats, deadlifts, and shoulder presses.  You will also learn Olympic lifting movements such as the clean and jerk and the snatch.

Regardless of your age, fitness level, or overall goal, CrossFit can benefit you.

For more information, or to sign up for a free introductory class, contact us through the Contact Form on the right hand side of your screen, or click HERE for our contact information.

What to expect during a CrossFit class

We start each workout with a warm-up to get our bodies ready for the hard work ahead, work on our monthly movement, and finally get into the heart-pumping MetCon.

The MetCon is a high-intensity workout with repeated and/or sustained movement meant to challenge and condition you. It will usually involve a mixture of cardio – such as sprints, rowing, or jump rope – and bodyweight  and weight lifting movement. This portion of the workout is relatively short, with few rest periods.

During each MetCon the goal is to maintain relative intensity. Depending on the type of workout you may need to scale down to make sure you keep moving. There are two main types of workouts:

  1. AMRAP – “As Many Rounds/Reps As Possible” will push you to achieve the most amount of reps or rounds within a set time.
  2. For Time – the goal is to finish the workout as soon as you can.

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