CrossFit Program

 

CrossFit is a core strength and conditioning program based on performing constantly varied functional exercises at high intensities. It aims to increase an athlete’s ability to generate power and work with a broad range of movements and sports in both short- and long-duration activities.

 

CrossFit is inclusive of all levels of athletes and it develops both ability and dominance in each of the ten fitness areas listed below. A complete, training program must address each of these areas. 

 

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 a 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 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 minimize 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. 

 

To achieve this balanced, fitness-ready state, CrossFit uses a combination of Olympic and power weightlifting (dead lift, clean, squat, snatch, and jerk); elementary gymnastics (pull-up, muscle-up, dip, and handstands); and sprint-modality training.  Traditional mono-structural, cardio-based training, and separated weight training does not adequately prepare athletes for the rigors of sports in which they typically have to be stable, strong, and powerful while at near-peak heart rates. Daily workouts should be short, intense, and constantly varied.

 

Athletic fitness is optimized and supported by sound, daily nutrition.  Our philosophy is as follows: drink lots of water; eat meat, vegetables, nuts, seeds, some fruit, little starch and NO extra sugar from sources such as cookies, cakes, soda, etc.  Keep intake to levels that will support exercise but not body fat.

 

The incorporation of CrossFit into The Stone Clinic training program for patients is based on the fact that many patients can avoid surgery by becoming better athletes.  Even with a joint injury, a CrossFit program can be developed to train around the injury.  For surgery patients, our goal is to return them fitter, faster, and stronger than they were prior to being injured.  Physical therapy is crucial to attain a full joint recovery and CrossFit is crucial to obtain full body recovery for successful return to sport.  All patients at The Stone Clinic are introduced to these concepts.