CrossFit is the principal strength and conditioning program for many police academies and
tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application
for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
Specifically, our program at CrossFit Merced is primarily focused on the instruction and execution of effective Olympic Weightlifting. It is loosely based on the principles of The Outlaw Way. We modify it to fit a group class model. The volume is reduced, the loads are typically reduced, and it is all intended to fit nicely in a one hour time slot. The principles are the same in that besides getting fit and having fun, we want everyone to get strong, learn body awareness through gymnastic movements, and learn how to Olympic lift properly.
If you ask the average CrossFitter what their weaknesses are you will inevitably get the response “snatch, muscle ups, handstand pushups”. Essentially, the higher skill movements we see in CrossFit. While everyone still needs to learn more simple movements such as the deadlift, wall balls, or how to row efficiently, you are unlikely to find someone with 3+ years of experience in CrossFit who just can’t seem to “get” deadlifts, wall balls, or rowing. We don’t spend hours going over box jump technique, or how to keep your core tight on a burpee. If you can snatch, you likely do both of those things well already. This is an “Everything is Everything” top-down approach, that we have seen great success with.
We are certified weightlifting coaches, and we will spend loads of time on technique and getting things correct BEFORE going heavy. Our gym will be focused on having people move well before adding load and intensity. We are coaches, not cheerleaders.
Add in conditioning (aka, the WOD) which is carefully based on physiological improvement and not “That 45 min workout was the hardest thing I’ve ever done in my life”. The workouts will be tough, and as Coach Glassman has said time and time again “All positive adaptations come through intensity”.
It is tough to maintain intensity past 8-12 minutes let alone 30+. Long workouts also tend to lend themselves to a huge number of repetitions which makes you sore and your body begins to break down. When you break down, you stop making positive gains and begin to lose the strength gains already made. Not to mention, general muscular fatigue and soreness detracts from your ability to perform high level movements, and that is a great deal of what the program is based upon.
As coaches, we understand the progressions to the movements we will be using. You will not be expected to snatch bodyweight upon arrival. Hell, you may not even know what the movement is! You may have not have attempted a handstand since you were 6 years old in your one year of gymnastics as a child. You are not expected to handstand walk the length of the gym upon arrival. You may get winded taking the garbage out to the curb, or be intimidated by the look of 45 pound bumper plates loaded on a bar. Perfect! Do you see where this is going?
The most rewarding thing as a coach or trainer is to take someone to places they don’t see are possible for themselves. The feeling when someone realizes they are stronger than they thought is the absolute coolest thing that happens in our gym.
We often get asked, “are you taking in new members who have zero experience?”
Yes, absolutely. You are the most rewarding to work with.
-Courtesy of CrossFit Inc and The Outlaw Way