What is CrossFit?

What is CrossFit Nemesis?

The number one question I am asked no matter where I go, doesn’t matter if it’s online, in the grocery store, or at the gym, people want to know: “what is CrossFit?”

I could give you the “answer in a can” from headquarters: “Constantly varied functional movements performed at high intensity” (which every time I read it makes more and more sense to me) or I can tell you what our version of CrossFit is.

CrossFit is everything and CrossFit is nothing. CrossFit is a strength and conditioning style that has identified the best “stuff” from all the other styles and systems of training: running, rowing, power lifting, Olympic lifting, kettle bells, gymnastics, plyometrics and from anyone else that is doing something right and getting results. We analyze what they are doing, figure out what makes it work and then we steal their best stuff.

When you come to CrossFit Nemesis you will lift, you will jump, you will push, pull, throw, climb and anything else that we can think of. The result of our training program is what I call the “perpetual state of readiness” which means no matter what comes up you will be ready for it. If someone calls you and asks you to help them move some furniture, you can do it. If you decide you want to run 10k you can do it. If a buddy calls and asks you to move a body you can do it (just kidding on that one but, yeah you could do it.). If you need to dig out the weeping tile around your house by hand…. yup you can do it. It will still suck but you will be able to do it faster and better and be less beaten up when it’s all done than you would if you weren’t fit.

Part of this “perpetual state of readiness” is looking good. Let’s face it, even athletes at the highest level pay attention to their looks. At CrossFit Nemesis we will train you to be stronger, fitter, more agile and more athletic and guess what, somewhere along the way you will start to look it. We put function ahead of form, period. If you train hard, eat clean and live smart it will show in every aspect of your life – including the mirror.

CrossFit Nemesis isn’t a gym, it’s a training center and every time you come through the door there will be a certified CrossFit coach on the floor to coach and encourage you. You also will always find a workout on the white board that will be fully scalable to all fitness levels. No matter if you are an “Rx-d fire breather” or a first time CrossFitter you will be able to complete the workout of the day at a level you are comfortable with.

You may also notice that our training environment is a little different than what you are used to. There is a lot of open space and we are fully loaded with the coolest equipment around: a full chinning rig, space for Olympic lifting, plyometric boxes and more bumper plates than we know what to do with all waiting for you every day. We have everything you need, nothing that you don’t, and the only machines you will find at CrossFit Nemesis are members and the coaches.

Crossfit is unique in it's focus is on maximizing neuroendocrine response, developing power, cross training with multiple modalities, training and practice with functional movements and the development of successful nutrition strategies. In short, you're not going to get bored with the same repetitive workout. Our workouts are fun, varied, challenging, energetic, and NEVER boring.

WHY IS CROSSFIT BETTER?

There are movements that mimic motor recruitment patterns that are found in everyday life. Others are somewhat unique to the gym. Squatting is standing from a seated position; deadlifting is picking an object up off the ground. They are both functional movements that individuals are likely to do in their everyday life. Machine-based leg extensions and leg curl both have no equivalent in nature and therefore are non-functional movements. The bulk of isolation movements are non-functional. By contrast the multi-joint movements of CrossFit are functional natural movements.  Natural movement typically involves movement of multiple joints for every day activity. 

The importance of functional movement is two-fold. First all the functional movements are mechanically sound, and therefore, safe and secondly, they are movements that elicit a high neuroendocrine response (i.e. they really make your body work).

WHAT ARE SOME EXAMPLES OF CROSSFIT EXERCISES?

Biking, running, swimming, and rowing. The clean & jerk, snatch, squat, deadlift, push-press, bench-press, and power clean. Jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, presses to handstand, pirouettes, kips, cartwheels, muscle-ups, sit-ups, scales and holds. We make regular use of rowing, Olympic weight sets, rings, parallel bars, free exercise mats, plyometric boxes, medicine balls, and jump ropes.

DOES NUTRITION MATTER?

YES! Nutrition plays a critical role in fitness. Proper nutrition can amplify the effect of your training efforts. No training program can overcome poor nutrition. Healthy nutrition and exercise go hand in hand for optimum fitness. Our nutrition clinics can help you make wise nutritional choices that will lead to optimum health and performance.

IS CROSSFIT FOR ME?

CrossFit is scalable to everyone. The needs of an elite athlete and grandparent differ only in degree. The same methods that elicit optimal responses in an elite athlete will optimize the same responses in the moderately athletic, non-athletic, and elderly. CrossFit is, quite simply, a sport - "The sport of fitness" . By harnessing the natural camaraderie, competition, and fun of sport and games, we create an environment for fitness that can not be matched by other means. CrossFit is empirically driven, clinically tested, and community developed.

IS THIS TYPE OF PROGRAM GOOD FOR MY KIDS?

YES! WE have a functional fitness program designed specifically for kids. Children today have much more things going against them when it comes to being healthy. They don't have the freedom to just "go outside and play" due to safety concerns or after-school family obligations, they are inundated with unhealthy food choices, they are sucked into video games that promote sedentary behaviors, school p.e. programs have been drastically reduced, and research shows many kids avoid physical activity that is not fun. Our program for children is designed to elicit a high neuroendocrine response in kids on a level that is appropriate for their body and developmental level and that is in a format that is FUN.

IS CROSSFIT REALLY FOR SOMEONE 55 AND OLDER?

Most definitely. Our program is scalable to every level of fitness. Although your goals may be different than someone who is 20, your needs for balance, strength, coordination, and agility are the same, possibly higher. The number one reason elderly individuals require assisted living support is from lack of ability to live independently. Often times that lack is due to poor physical health.  A well designed, functional fitness program can help keep you strong and agile so not only can you possibly avoid a broken hip from a misplaced step, but you can enjoy an active life with your spouse, children, friends, and grandchildren.

SO YOU'RE SAYING THIS IS SOMETHING OUR WHOLE FAMILY CAN DO?

ABSOLUTELY! We encourage the entire family to participate. Our XrBlast classes, designed for kids 6-13, are at the same time as our evening adult classes allowing families to do their workouts at the same time. We even hold monthly FAMILY NIGHTS where adults and kids participate in a workout and game together. Our goal for our members isn't to make you strong and more fit for the gym, it is to make you stronger and more fit for life. We hope our program will help you attain the health and fitness level you desire to more active in every aspect of your life.

FROM ERIC, YOUR CROSSFIT COACH:

I know what you're thinking. Believe me, I thought the same thing when I first heard about CrossFit. How can you get in shape by not spending an hour and a half in the gym every day  and dieting non stop? I had reached a point in my life where I had reached a plateau, actually I had reached many plateaus and then given up only to try again and again to get in shape. Working out became a necessary chore that I did not look forward to. I was to the point where I was just going to give up and be miserable I'm sure. 

Then I really committed myself to this program. I heard about CrossFit in 2002 and I had been implementing part of the program into my existing workouts but I never fully committed myself to it. In the back of my mind I just couldn't let go of the old powerlifting/bodybuilding model of training. Then I decided to give it a shot for real. I was not disappointed. I never felt this good before. I found myself looking forward to the workouts because they were varied and never boring. I also found that I still maintained the "look" I wanted. In fact I have made much better gains with CrossFit than anything else I have tried ever. The aches and pains that I had before are gone and I feel great everyday. 

Now I want to pass that on to other people. I want to share with people this incredible program because I believe in it. I believe in it because it has brought a significant change to my life. It is not very often that you find something real and tangible that you can pass on. I look forward to meeting each and every person who reads this and would love to speak with you in person to start you down the path to getting better at living your life. Because you only get one and you deserve to feel good.