I’ve been asked many times : What is CROSSFIT ? Well…it’s not easy to put it in a sentence for everybody to understand Crossfit is the system that will work on every aspect of General Fitness and Conditioning For me to be really fit…I will need strength, endurance, agility, balance, precision, coordination, mobility… All of this is important It’s easy for someone to watch Crossfit videos on youtube and think that it’s too hard for them Don’t forget you’re watching professional athletes most of the time… I know how to swim…but if I watch Michael Phelps in action I’ll have the same feeling! Crossfit is for everyone! And living proof of this…is the person I’m about to… Oh…he’s here… (Portuguese TV Presenter) What’s up bro? – Please do the thing with the pecs… – Please man…I love that sh*t – Love it! Now check me out… – I’m just starting…everyone has to start somewhere! Crossfit’s recipe to get to these goals is : Constantly varied Funtional movements performed at High Intensity Why Functional?! I’ll do the honours Functional movements will allow you to lift large loads for long distances quickly…and they recruit more muscle groups Why Constantly Varied ? Why wouldn’t it be ? Because if we’re always doing the same routines, we’ll become stagnant and won’t evolve Why perform it at High Intensity ? Why would I wanna spend too much time at the gym? I know people who stay there for 3 plus hours… We’ll get better results with shorter and more intense Workouts… And you’re a busy person right? You wouldn’t even know… But I have Tuesday’s afternoon free…let’s work on biceps? For 4 hours straight? There are 3 categories of exercises: Gymnastics – only using bodyweight Like Air Squats… Pull Ups…and many others Outstanding! Another category – Weightlifting (External weights) With Olympic bars and plates… Medicine Balls Dumbells…and other objects Lastly – Monostructural movements (cardio) Like…Running! Jumping Rope! Swimming! Dude…this is R Rated… Oh…Row!! Looks like a Poney! Cycling! Milking a cow! This is a typical example of a WOD (Workout of the Day) We’ll do 3 rounds for time of: 400 meter Row (cardio); 20 Dumbell Snatches; This will be the weightlifting component And 20 Toes to bar (Gymnastics component) Let’s do this? Let’s go! The time component sets the intensity and challenges you! Both exercises and loads are always scaled according to your level ! Always promoting movement efficiency! Challenge yourself, have some fun and achieve your goals!