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Foundations of CrossFIt

If you are new to CFCOA, you may be wondering why we spend so much time, say, on pull-ups and squats. For those who have been here a while, even you veterans may catch yourselves uttering, “Cleans again?”
While at times it may appear arbitrary, the programming of our workouts is highly structured, scheduled specifically to provide optimal results.
By now you’ve heard CrossFit workouts are meant to be “constantly varied.” Again, this doesn’t mean arbitrary, haphazard or random. (Don’t expect to see Joe leading a Zumba class any time soon.) Variation simply means incorporating a number of different elements. Maybe we change up the loads (weight). Maybe we go for maximum repetitions. Maybe this workout should be no more than seven minutes, while another no less than 20.
Rest assured, we mix it up while keeping our focus on technically proficient functional movement. But we do have basic movements we perform on a regular basis. The following nine movements are the Foundations of CrossFit:
  • Air Squat
  • Front squat
  • Overhead squat
  • Shoulder press
  • Push press
  • Power jerk
  • Deadlift
  • Sumo deadlift high pull
  • Clean
These  give us more bang for our buck, and can be executed by virtually everyone. Each movement works “core to extremity,” engaging your whole body. Most importantly, the movements allow for cross over into life outside the gym. Think about what it takes to safely and properly pick trash off the ground, stow your luggage in the overhead compartment, or pick up your toddler. Mastering these movements is a stepping stone to independent and injury-free living.
Because your safety, your fitness, and your success depend on executing these movements properly, at CFCOA we teach every one of these movements in our Core Program. If you round your back when you deadlift, that bar might get off the floor; you, however, are headed for pain. If you don’t squeeze your butt during push-ups, say goodbye to a neutral spine position and watch how quickly you go to your knees. Speaking of knees: if your knees start to buckle during a back squat, it isn’t just your back that’s going to be in distress. And so on.
By consistently working on proper form, even people with little or no athletic background will begin to see improvements across different fitness components including: Endurance (cardiovascular as well as respiratory), Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.
Whether your personal goal is to achieve a 300-pound deadlift, master a muscle up, PR your Rock ‘n Roll marathon time, or simply get in and out of a squat without wincing, CrossFit movements will get you there. Our trainers help each and every member learn the foundational movements of CrossFit. Stop by our box in Los Angeles or call us to learn more about joining our gym.
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