We at CrossFit Gwinnett apply the CrossFit “constantly varied functional fitness at high intensity” paradigm to our training. That means that we execute constantly varied functional movements at high intensity. We can break that down piece by piece by defining three key phrases in the last sentence.

Constantly Varied: this means that we rarely, sometimes never, repeat exercise routines. In fact, we subscribe to the idea that any good exercise routine is NOT routine. This daily ambiguity about what each day will bring as a workout keeps the body and the mind sharp.

Functional Movements: This means that we utilize movements that are “natural”. That is, movements that your body has been designed, by evolution and our natural history, to execute. Examples include the squat, the deadlift, jumps, gymnastics and bodyweight exercises, and various presses to overhead. We do not utilize exercises that you might be more familiar with such as the biceps curl, the tricep pushdown, the leg extension, the leg curl, etc. We avoid these exercises because our bodies were not designed to execute isolated muscle movements. But that’s not the only reason we avoid those exercises. Those exercises are associated with increased rate of injury and decreased rate of return on the investment. On the other hand, functional movements are unique in their capacity to recruit multi-joint muscle groups, which enables us to move large loads long distances quickly. Functional movements also activate our body’s natural neuroendocrine response, which is associated with drastic and rapid increases in performance.

High Intensity: Essentially intensity is our capacity to do work, or work capacity. That translates into power, which equals horsepower. But, we don’t need to do the math (F*D/T=P=RESULTS) to figure all that out, what we need to impress upon you is that intensity produces results and it does so faster than less intense regimens. In other words, your level of intensity translates almost directly into your results: you only get out what you put in!

Each of these ideas is drawn directly from the CrossFit model of programming (www.CrossFit.com) and I would refer readers to that page where there is a wealth of information in the way of articles, message boards, and video instruction.

So, how do you get started. First, you show up or log onto this website and follow the WOD at a location of your choosing. Second, I will introduce you to the 9 essential movements you will need to know. Third, you get WOD-ing. Don’t worry, if you are afraid that any one WOD is too heavy, hard, intense, we have a work around for that. Everyone can participate, because every WOD is infinitely scalable and the degree of scaling is only limited by my (& your) imagination. For example, if you feel like the loads are too heavy, we can lessen the load. If you feel that the workout is too intense and/or long, we can shorten it. There are countless ways to making the WOD “doable” with the aim of producing accurate, measurable, and repeatable results so that we can track your progress. At first you might feel like your progress is slow, but trust me, you will get better and you will get better fast. And, while doing so, you will get into the best shape of your life.