“CrossFit is a very unique program, both in its application and philosophy. Words cannot truly describe the feeling of achievement after completing one of the workouts, the camaraderie of the CrossFit Oahu community, and the changes you’ll see and feel after a few weeks of CrossFitting. Coming to the facility, participating in a workout, and talking to other people in the classes will give you a true sense of what CrossFit is and how we achieve such incredible results. This is why the first workout is free. If you’re having trouble trying to figure out exactly what we do, just contact us and stop by the facility for your free class. The only real way to experience the depth of our program and to see what expert coaching feels like is to try it first-hand.”

The textbook definition of CrossFit is: an empirically driven, clinically tested, community developed strength and conditioning system that is built on constantly varied, if not randomized, functional movements executed at high intensity. What does that really mean?

In more digestible terms, CrossFit is a strength and conditioning system that takes gymnastic movements (push-ups, dips, pull-ups, etc.), Olympic lifting and its derivative lifts (squats, deadlifts, cleans, etc.), sprinting (running and rowing), interval training, and a few other miscellaneous things (kettlebells, medicine balls, etc.) and mixes them in a workout. An emphasis on power production (the amount of work done in a certain time) is then placed on most workouts. The workouts vary (sets, reps, weight, distance) from session to session and are always scaled (proper reps, weight, difficulty, time, distances) for each individual by a certified coach. In all workouts you will be supervised by a coach, and proper form, full range of motion, and safety will be a priority. The point of all of this to get more fit and healthier and have a good time while doing it.

CrossFit is built on three main themes: variety, functionality, and intensity. CrossFit workouts are built on these three pillars to elicit as broad an adaptational response as possible so that you can get fit as quickly and efficiently as possible. Let’s take a closer look at each one of these pillars to more fully understand the CrossFit methodology of working out.

Variety

The fitness that CrossFit advocates and develops is broad, general, and all-encompassing. Because of this, CrossFit isn’t a specialized fitness program but a deliberate attempt to optimize physical competence in many areas. You could say that we specialize in not specializing. To achieve this type of fitness, we cannot focus on only one routine or modality of training. We need to add variety to our program. Every regimen, every routine contains within its structure a blueprint for its deficiency. If you only work your weight training at low reps you won’t develop the localized muscular endurance that you might have otherwise. If you work high reps exclusively, you won’t build the same strength or power that you would have at low reps. There are advantages and disadvantages to working out slowly, quickly, high weight, low weight, “cardio” before, “cardio” after, etc. For the fitness that we are pursuing, every parameter within your control needs to be modulated to broaden the stimulus as much as possible. Your body will only respond to an unaccustomed stressor. Following the same routine over and over is the enemy of progress and broad adaptation. At CrossFit Oahu we don’t subscribe to high reps, or low reps, or long rests, or short rests. On the contrary, we strive for variance.

The concept of variety is also applied to the skills that you will learn as you attend our classes. We will always introduce new skills to keep the mind and nervous system learning and growing.

Functionality

CrossFit uses functional exercises almost exclusively. Functional exercises are defined as movements that mimic real life motor recruitment patterns. Movements and motor patterns that are only performed in the gym are non-functional movements and are not necessary to become fit. An example of this is leg extensions and leg curls. Because neither of these exercises has an equivalent in nature, and they use only one joint, they are considered non-functional movements. In contrast, functional movements usually recruit in a wave of contraction from core to extremity. They almost always include the use of multiple joints, and move the body or another object as effectively and efficiently as possible. Some examples of functional movements are squatting, which mirrors sitting down and standing up, and deadlifting, which mirrors picking up an object from the ground.

The importance of functional exercise is threefold. First, functional exercises are mechanically safe and therefore safe to perform; second, not training functional movements will eventually lead to a variety of injuries; third, they are movements that elicit a high neuroendocrine response.

Intensity

In CrossFit, intensity means power. Power is defined as the “time rate of doing work”. At CrossFit, “power” is the undisputed king of performance. Power is in its simplest terms, “hard and fast”. Jumping, punching, throwing, and sprinting are all measures of power. Increasing your ability to produce power is necessary and nearly sufficient to elite athleticism. Additionally, power is the definition of intensity, which in turn has been linked to nearly every positive aspect of fitness. Increases in strength, performance, muscle mass, and bone density all arise in proportion to the intensity of exercise. And again, intensity is defined as power.