"Cross Fit"

Cross Fit was developed by Greg Glassman in 1996. In a gym in Santa Cruz, California, High Intensity Training, found in most Nautilus/Racquetball clubs in the late 70's early 80's, was reinvented and given a fresh new look in the form of Cross Fit. In 2005, there were 18 Cross Fit gyms. Cross Fit has now grown to 1500 gyms.

Cross Fit training involves choosing three to four random exercises: preferably multi-jointed, full body movements. The chosen exercises are completed in a giant circuit, with the weight used remaining consistent and all routines timed or given a time to be completed. The emphasis is on reducing the rest time between sets and completing the desired repetitions for each exercise prescribed.

Cross Fit is an excellent training protocol for military, fire, police, martial arts and anyone whose trying to enhance their work capacity. The training protocols force neurological and hormonal adaptations across all metabolic pathways. The only way to quantitatively show a positive training effect is to measure lactate threshold and VO2 max.

The criticism of Cross Fit is that the randomness of the exercise selection does not allow an athlete to periodize or positively progress work loads over time. These protocols make the athlete's performance variables virtually impossible to quantify.

Most Strength and Conditioning coaches are control freaks and need to be able to show absolute conditioning gains over time. The recorded numbers validate exercise prescription, not only for the coach, but for the athlete. I do agree that Cross Fit, in general, needs a better way to track progress of their clients. However, the concept is tremendous.

There is definitely a place for Cross Fit protocols. Whether you are a competitive athlete or a weekend warrior, you will benefit from these time-efficient training routines.

Give this Cross Fit routine a try:

One mile treadmill run

100 pull-ups

200 push-ups

300 squats

one mile treadmill run

Time this routine from start to finish.
Under 50 minutes is excellent!