CROSSIFT IS: MILITARY style intensity combined with GYMNASTICS, OLYMPIC LIFTING and POWERLIFTING. Read the following ten points carefully….
Here’s some insight from Coach Glassman on the intent of CrossFit:
“CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can’t punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world’s most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion.”
Here Troy is battling through a “Skills and Drills” day primarily to build on overall physical capacity. His workout includes weighted pullups, and Push Press which are both functional movements executed at high intensity. This day he would do ten wieghted pullups (+25lbs) and ten pushpress 115 lbs, for rounds in twenty minutes. MEANING: He would complete those two exercises for ten reps each as many times in a twenty minute period. This is intensity training. If hes rests, his score or “rounds” suffer. If he gets water, or rests he is not training at the highest attainable threshold. Only by doing this we can truely experience the overall fitness capacity that each of us is capeable of. These workouts are never the same, always changing but always 100 percent effort is given. They are also scaleable which means even if someone cannot lift that much they would still do the excercise but with lighter weight. Even if they cannot do a pullup with no weight the Coach would place a bench under the bar to do jumping pullups. Same functional movements, that vary only by like not by kind. Everybody is successful at Crossfit Okanagan. Read more in the posts below, or see “What is Crossfit” at the top of page.










