Design

The program incorporates most of the Crossfit training concepts but because I am not a Crossfit certified trainer I cannot call it Crossfit nor use their brand to market my program.  However, they offer the training concepts for free on their website and as such I have incorporated these concepts into the design of this program.  Additionally, Crossfit has become a sport of its own and can be very intimidating if you don't understand the concepts behind it.  Crossfit is still rooted in the concepts of functional movement training.  

I liken the Crossfit program to digging a hole.  Nobody likes to dig a hole simply because it is a tough task that you must engage in until, well, the hole is dug.  Usually, we end up very sore the next day from digging our hole, if we finished digging it at all, never thinking about how long it really took us.  Approaching fitness should be the same way.  Deciding that we will exercise for a set amount of time allows us to unknowingly waste our efforts because the goal it to complete the time.  Rather, this program is designed around task completion.  Therefore, completing the workout is the ultimate goal, regardless of how long it takes you.  Don't be alarmed!  The program will fit your current fitness level and will highlight the areas you need most help in naturally.  The great thing about the task completion approach is that the harder you work, the faster you complete the task.  See, the program naturally adapts to your fitness level.  Work at your own pace but you must complete the task.

The program uses four basic modes of training: 

• Metabolic Conditioning- used to increase performance

• Gymnastic Moves- used to increase body control

• Weightlifting- used to increase strength

• Stretching- used to increase flexibility

You will notice that the metabolic conditioning workouts may seem long at first but remember, all workouts are design for task completion.  For example, if you cannot run an entire 5k, run and walk it instead.  Just make sure to complete the task.  

Gymnastic moves are very challenging and will naturally require that you work up to doing them all.  As an example, I still cannot do a muscle up but continue to work at them.  Don't get caught up in doing the most challenging moves or get discouraged if you cannot do them.  They are designed to increase the control you have over your body and take time to master.  Interesting thing about doing these moves is that after practicing them, which the program requires you do periodically, you will notice the next day, you will feel your efforts.

Any fitness program worth its merit should incorporate flexibility training.  This program will do the same.  Flexibility is vital to lifestyle mobility.  It also reduces the tension that an exercise program places on the body.  I cannot stress enough how important it is that you stretch each day. You can read up more on stretching here.

Weightlifting moves are obviously designed to increase your muscle tone.  WOMEN, don't be afraid of weight training.  A common misconception is that women who lift weights will become bulky.  This is furthest from the truth.  Women do not naturally have the hormones to build muscles to this bulky level and most women will never train at the level needed to achieve it naturally.  However, what woman would not like to have a firmer butt or nice shoulders that can be shown off in a sleeveless top.  

Now then, off of my soapbox, the weightlifting will incorporate BIG multi-planar multi-joint movements designed to work your muscle in coordination with each other and maximizing your exercising efforts.  We will not be using single joint isolation movements at all in this program.  The movements will require that you learn, with rigid adherence, the correct exercise form so that you do not injure yourself.  Please don't be alarmed by this.  All exercise programs pose a risk of injury because you are moving and working but they should not be designed to cause injuries.  Therefore, practicing the movements, watching yourself maintain correct form or having a partner monitor your form, is essential at the beginning.  We want you to learn the correct form first, then we'll start adding some weights into your workouts.  We will post links to help you understand the moves and correct form to use.  

The program does require that you gain access to weights.  Join the cheapest gym you can find that has weights you can use.  This program DOES NOT USE WEIGHT MACHINES so don't join a gym that only has machines.  The only machines we will be using might be a treadmill and exercise bike so make sure your gym has these also.  Last but not least, try to find a gym that has a rowing machine.  I absolutely love the rowing machines and this program incorporates rowing often.  You'll grow to love them also.  A rowing machine is not absolutely necessary but once you use one you will see why I love them.  Total body workouts in one sitting.  If you cannot find a rowing machine, do not worry too much about it.  We can substitute other exercises to mimic the rowing machine movement.  

Record keeping is vital to progressing.  You will need to document your personal records for certain exercises for a few reasons.  First and foremost, in order to workout at a percentage of the maximum weight you can lift, you will need to record what weight you are capable of lifting.  Second, to measure your metabolic conditioning, we will periodically engage in long benchmark setting days.  You will want to know how you performed the last time we measured your metabolic conditioning and try to continuously improve each time we test. Lastly, record keeping helps to maintain focus.  You are going to have bad days, where you do not feel well or feel like working out, and that is ok.  A simply journal, or an app like mapmyfitness^**, is a great way to keep on track and also remind yourself when your last workout was if you need to skips some days. 

Scaling the workouts- Sometimes the workouts may be either too hard or too easy for your fitness level.  For that reason, scaling the workout is allowed but should not be done every workout.  Scaling involves altering the number of rounds, too hard- then do 3 rounds instead.  Too easy- do 7 rounds.  Regardless, I don't want you to do less than 3 or more than 7.  On long benchmark workouts, if you have completed the workout and feel like doing more, go ahead, good for you.  However, record your benchmark time for the workout length and then continue with the extra effort.

Finally, Alternative exercises.  If any exercise is too difficult to do you cannot simply skip over it.  Asking me or doing a Google search for an alternative is the appropriate approach.  There are alternatives for every exercise we will be doing, so make sure you approach your workout with a plan to accommodate yourself.  

Disclaimer- You should seek medical clearance from your physician prior to beginning this exercise program.  It is challenging.  If at any time you experience pain, uncontrollable shortness of breathe or chest pains, stop immediately and seek medical attention prior to continuing.  I assume no liability for you having participated in this program.  This program is free to participate in and participates are responsible for minimizing their risks of becoming injured.  

** Mapmyfitness is independent of this program and I do not receive anything from the developers of the program or app for mentioning it here.