What Is CrossFit?

Back in 2000, CrossFit founder Greg Glassman wanted to come up with a workout that would build his strength.  The result of his efforts was a workout that has become surprisingly popular in the years since and has provided an enhanced level of fitness for participants. Simply put, CrossFit is composed of constantly varied, high-intensity, functional workouts in the 10 recognized fitness domains. These are as follows:

1. Cardiovascular/respiratory endurance.  The ability of body systems to gather, process, and deliver oxygen.

2. Stamina. The ability of body systems to process, deliver, store, and utilize energy.

3. Strength.  The ability of a muscular unit, or combination of muscular units to apply force.

4. Flexibility. The ability to maximize the range of motion at a given joint.

5. Power. The ability of a muscular unit or combination of muscular units to apply maximum force in minimum time.

6. Speed. The ability to minimize time cycle of a repeated movement.

7. Coordination. The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility. The ability to minimize transition time from one movement pattern to another.

9. Balance. The ability to control the placement of the body center of gravity in relation to its support base.

10. Accuracy. The ability to control movement in a given direction or a given intensity.

At CrossFit Lemont, we teach basic- to enhanced-level classes in functional exercise, athletic conditioning, plyometrics, kettlebell training, Olympic weightlifting, gymnastics, rowing, running, and jumping rope. The stimulus provided is always varied, and the results are dramatic. We have trained people who are extremely diverse in their experience, conditioning, and lives. Our diverse CrossFit community includes include students, business executives, stay-at-home moms, athletes, grandparents, firefighters, and police—and everything in between.

What Kind of Workout Can I Expect?

CrossFit Lemont workouts use the usual CrossFit “toys” along with your own body weight. At CrossFit Lemont, you’ll find our fully equipped “box” to include the following pieces of equipment:

• TRX bands
• Tires
• Sledge hammers
• Slam balls
• Sand bags
• Pullup bars
• Olympic weights
• Medicine balls
• Kettlebells
• Heavy bags
• GHD machines
• Climbing ropes
• Bumper plates
• Battle ropes
• Ab mats

Each day, there will be a new CrossFit workout of the day (also referred to as “WOD”), so you’ll work a different part of your body—and you’ll never get bored. WODs generally run about an hour, starting with a warmup to get your muscles ready to train. Workouts often consist of a strength portion first, focusing on a particular movement or lift, that will help improve your form. The main portion of the workout will run anywhere from 12 minutes and beyond, depending on the movements involved, which will include combinations of gymnastics, plyometrics, and Olympic weightlifting.

Newcomers to the sport are often quite surprised to learn that CrossFit WODs tend to be short and sweet; it’s been proven many times that high-intensity training is more effective in building muscle and lowering fat than hours of cardio.

The WODs in CrossFit are often named after people. Here are a few faves:
Fran” is the ultimate goal for many CrossFit participants is to beat the three-minute mark for completion. This benchmark WOD, done for time, consists of the following:

21 Thrusters

21 Pullups

15 Thrusters

15 Pullups

9 Thrusters

9 Pullups
Angie,” like Fran, is also meant to be used as a WOD benchmark that can help you track your progress over time. Also completed for time, each exercise must be completed before athletes move on to the next. It consists of:
100 Pullups

100 Pushups

100 Situps

100 Squats
Grace” consists of clean and jerks, 30 in all, for time. The most skilled athletes can complete Grace in just about a minute, using the standards of 135 pounds for men and 95 for women.

There are many, many more—but you get the picture! CrossFit is meant to be challenging, but keep in mind that all exercises can be scaled depending on our fitness level and athletic abilities. CrossFit is an excellent workout for anyone!

I Am Not in Good Enough Shape to Do CrossFit

This is a myth! Just about anyone can do CrossFit, regardless of their past or present abilities. If you are coming off the couch, we can get your started with scaled versions of our WOD. You will still get an excellent workout and your fitness will still improve. As you gain strength and agility, you will do fewer scaled movements. Those who started CrossFit as novice athletes are eventually surprised at just how much fitness they can gain!

Because the group setting of CrossFit means a relatively low participant-to-coach ration, our coaches will understand your individual strengths and weaknesses on a personal level. They can scale accordingly, making sure you get the best workout for you. We want you to work at your own pace while still improving and avoiding injury.

What Else Should I Know About CrossFit?

Nothing beats the camaraderie of the group format you’ll find at CrossFit Lemont. We have an awesome community of athletes at all levels. You’ll be welcomed, encouraged, and motivated by your fellow CrossFitters. We pride ourselves on a welcoming, friendly atmosphere!

Try out CrossFit Lemont today and get in the best shape of your life!


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