Yes there are videos at the bottom, but read first!
So lets get this straight right away. All of those cool new fitness commercials you see and the 'games' to crown the fittest man and fittest woman on earth are very cool but nothing new as far as fitness goes. We do the same thing here, we just don't call it CrossF**.
We refer to our classes as Strength AND Conditioning because that is exactly what we train...strength AND conditioning. In order to do this we train our 3 metabolic pathways (I'll let you look that up!) to depletion and restore or rebuild them through load and intensity.
In simple terms this means that we practice:
heavy loaded movements(heavy weight) for short periods of time (5-45 seconds)
i.e. 1 rep maxes, 3 rep maxes and other sets between 3-12 reps. Also known as your phosphagen pathway.
medium loads for intermediate periods of time, also known as your glycogen pathway
i.e. 3 minutes of kettlebell swings followed by 2 minutes of rest, then again followed by 3 minutes of 10 box jumps and 10 push-ups
light loads for long periods of time (anything over 6 minutes)
i.e. 2 mile run or 20 minute circuits of 5 pull-ups, 10 push-ups, and 15 squats for as many rounds as possible (light, body weight movements).
Training all 3 of these pathways is key for caloric burn, building lean muscle mass, and a healthy heart!
If you are missing just one of these 3 pathways we can almost guarantee you will never reach your true fitness potential!
Here is a few videos to help explain:
The first couple are an example of us working on our phosphogen pathway or pure strength (heavy loads in short duration): First one is a deadlift, one of the first lifts taught at The Underground. We practice good form above all else.
Second video is a more complex strength exercise; the clean and jerk - an exercise used to develop explosive speed and power.
Next is an example of our metabolic conditioning portion (cardio) from a few different classes: Video one was 300 squats for time, everyone finished between 9-11 minutes!
Second video was a combination of sumo deadlifts and the dreaded burpee! Again we just find creative, efficient, and functional ways to get the MOST out of our workouts. No two workouts are the same!
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