First off: What is health?
In medicine we can measure certain numbers, such as triglycerides, blood pressure, blood sugar, hemoglobin count, VO2 max, bone density. All of these go on a spectrum from “sick” values to “healthy” values and when you surpass the healthy, we can call the result “fit”. Fitness is exceeding healthy parameters for these biomarkers.
Our goal at CrossFit gyms is to take your numbers from sick or normal to healthy and fit! That literally is our whole mission and ideology. That is the reason why the competition part of CrossFit calls its winners “the fittest on earth”.
CrossFit defines health as “work capacity across broad time and modal domains” -- a fancy way to say you’re fit if you can do a lot of work (bike, swim, carry, lift, play with your kids) for a long (or short but intense) time.
Great fitness leads to performing, feeling & looking great! On a good program, it happens automatically! That’s why we focus on well-rounded fitness -- balanced, not hyper-specialized! Blind cave salamanders are evolutionarily trapped as specialists; wolverines are infinitely adaptable, as generalists. Be a fitness wolverine!
How fast is a powerlifter? Not very.
How strong is a marathon champ? Not very.
Total fitness requires a wide range of skills and strengths.
With the Level Method, we get immediate insight into your strengths and weaknesses, and you get EXACT recommendations on how to become more balanced. We know what to work on and what level you can perform at.
We can also define Fitness as: 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 utilise energy. 3. Strength—The ability of a muscular unit, or combination of muscular units, to apply force. 4. Flexibility—The ability to maximise 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 minimise the 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 minimise transition time from one movement pattern to another. 9. Balance—The ability to control the placement of the body’s center of gravity in relation to its support base. 10. Accuracy—The ability to control movement in a given direction or at a given intensity. |
The Physical Benefits of CrossFit
building muscle
improving cardiovascular health
enhancing overall physical endurance
improving coordination, balance and agility
improving long term neural health
Traditional gym routines mostly isolate specific muscles, CrossFit workouts engage multiple muscle groups simultaneously. This approach builds coordination, strength and muscular endurance.
For example, movements like the clean and jerk or the snatch are complex lifts that require the coordination of various muscle groups. These movements build power and strength while also improving agility and balance.
The high-intensity nature of these workouts also enhances cardiovascular health by pushing the heart and lungs to work harder.
BODY COMPOSITION
Another significant benefit of CrossFit is its impact on weight management and body composition. The combination of strength training and high-intensity cardio helps to burn fat while building muscle. The intensity of CrossFit workouts often leads to an elevated heart rate, which increases calorie burn not only during the workout but also in the hours that follow – a phenomenon known as the "afterburn" effect or excess post-exercise oxygen consumption (EPOC).
Studies have shown that CrossFit can significantly alter body composition by reducing body fat percentage and increasing lean muscle mass. This is particularly beneficial for individuals looking to lose weight, tone their bodies, and improve their overall physical appearance.
Functional movements are a cornerstone of CrossFit, focusing on exercises that mimic real-world movements. The idea is to prepare the body for the physical challenges of daily life, whether that means lifting heavy objects, climbing stairs, or simply moving with more ease and agility.
BONE DENSITY & JOINT HEALTH
CrossFit also helps improve bone density, joint health, and mobility, all of which are crucial for maintaining independence and quality of life as we age. Functional movements in your program will enhance your physical capabilities in ways that directly translate to everyday activities.
Mental Health Benefits
STRESS RELIEF & ANXIETY
One of the most immediate benefits of CrossFit is its ability to relieve stress. The intense nature of the workouts triggers the release of endorphins – the body’s natural "feel-good" chemicals. These endorphins not only elevate mood but also help reduce the symptoms of stress, anxiety, and depression.
MENTAL FITNESS
Remember sick -> healthy -> fit.
The challenges presented by CrossFit workouts build mental fitness. The intensity and variety of exercises push you out of their comfort zone, helping you develop mental toughness.
When you do a hard thing many times, your brain learns that it can do hard things. That carries over to other parts of your life. Easily.
ADHD AND MOTIVATION
There’s a balanced variation of movement and workouts. Each day looks different from the previous day. This varied nature of CrossFit workouts prevents boredom and plateaus that can easily come with traditional gym programs.
Community
CrossFit is typically done in group settings, fostering a sense of camaraderie and mutual support. This community aspect is not just a side benefit; it is central to the CrossFit experience. It’s much easier to “suffer”, to perform at a high intensity, in a group rather than alone.
The social interactions and friendships formed during CrossFit workouts can have a profound impact on mental health. The community-driven nature of CrossFit provides a built-in support network, you are supported, cheered and celebrated by your peers during.
This sense of belonging can help reduce feelings of loneliness and isolation. It also adds to the “can do” attitude. Where working out alone you might go easy, here the community support is half the workout.
Potential Risks with CrossFit Training?
Safety is the key factor in training longevity; if someone is loving the progress they are seeing from doing regular workouts, but then they get injured, their progress will stop! So one of the big reasons for us using the Level Method is to keep clients safe, moving forward and having fun in tracking their progress.
The high-intensity, fast-paced nature of CrossFit can lead to injuries if not approached with caution. Understanding the risks is crucial to prevent them.
High-intensity and complex movements can lead to strains, sprains, and other injuries if proper form is not maintained.
If you train at a professional CrossFit gym these risks lessen because the coaches are there to ensure safety, correct form and technique. (READ ABOUT OUR FOUNDATIONS COURSE HERE.) The Level Method program we use has a number of safety protocols built into the program, so that you train certain muscle groups to a certain benchmark before moving on to movements that would be risky before you had the strength or skill or stability for them.
As an example the Kipping Pullup is not used until Purple Level is achieved in upper body pulling strength. That way we make sure your shoulder muscles are strong enough to stabilise in a dynamic, jumping movement.
Another potential risk of CrossFit is overtraining and burnout. The competitive nature of CrossFit, combined with the pressure to constantly improve, can lead some individuals to push themselves too hard, too fast. Overtraining can result in fatigue, decreased performance, and an increased risk of injury.
To avoid burnout, it’s important to listen to your body and incorporate adequate rest and recovery into your fitness routine. This might mean taking a day off when you feel exhausted or scaling back the intensity of your workouts to match your current fitness level. Recovery is just as important as the workouts themselves, as it allows the body to repair and strengthen itself.
The importance of knowing your limits and not pushing yourself beyond what your body can handle. Coaches can help here as well. Keeping a dialogue with your coach will make it easier to stay inside your safe margins.
Proven to be Highly Effective
The Level Method is based on over a million data points from tens of thousands of men and women, with thousands of hours invested in developing the MAP and our many resources. This is a PROVEN system that will get you fast and long-term results WHILE keeping you safe and healthy. Win win win win.
In the last 6 months alone we have at CrossFit Sörnäinen measured 1188 new scores or records among our members.
Our MAP lays out the tests that yield a UNIQUE profile of your individual and specific strengths and weaknesses. From that profile we customise your journey, ensuring that you’re doing exactly what you should do, when you should do it.
When you stick to your plan, you will develop well-rounded fitness. Run fast, lift heavy, go far.
If you want to meet a coach to talk about your current situation and how we can help. Book a free meeting here.
If you’re interested in doing one of our onboarding/foundations courses, we have one coming up soon. Course list here.
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