CrossFit Winston Salem – - -CW

When:  All summer long including May.

Time:  Choose your class time (you do not have to stick with only one time slot)

• 5:30am(no wed)
• 9:00am
• 3:30pm
• 4:30pm
• 5:30pm
• 6:30pm(no fri)
• Saturday’s at 10am
• Saturday’s 9:30am Nutrition Guidance

Cost:   $450 paid up front gets your athlete a summer full of Crossfit training.  That’s an average of $4.25-$8.00      per day.  No, we do not charge by the day.  You may choose to pay $200 for one month.  Some camps charge in one week what we charge for the entire summer.  This is not a reflection of our confidence in Crossfit Programming.

What is Crossfit: The Crossfit program was designed to elicit as broad an adaptational response as possible. CrossFit is a specialized fitness program deliberately attempting to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

Our athletes are trained to work out at short, middle, and long distances guaranteeing exposure and
competency in each of the three main metabolic pathways.

We train our athletes in movements geared toward a great capacity at controlling
the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns.

The CrossFit approach is to judiciously balance anaerobic and aerobic exercise in a manner that is consistent with the athlete’s goals. Our exercise prescriptions adhere to proper specificity, progression, variation, and recovery to optimize adaptations.

(The Olympic Lifts, a.k.a., Weightlifting)
There are two Olympic lifts, the clean and jerk and the snatch. Mastery of these lifts develops the squat, deadlift, powerclean, and split jerk while integrating them into a single movement of unequaled value in all of strength and conditioning. The Olympic lifters are without a doubt the world’s strongest athletes. These lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport.

Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress. It is also worth mentioning that the Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness.

(Gymnastics)
The extraordinary value of gymnastics as a training modality lies in its
reliance on the body’s own weight as the sole source of resistance. This
places a unique premium on the improvement of strength to weight ratio.
Unlike other strength training modalities gymnastics and calisthenics allow
for increases in strength only while increasing strength to weight ratio!
Gymnastics develops pull-ups, squats, lunges, jumping, push-ups, and
numerous presses to handstand, scales, and holds. These skills are
unrivaled in their benefit to the physique as evident in any competitive
gymnast.

As important as the capacity of this modality is for strength development it is without a doubt the ultimate approach to
improving coordination, balance, agility, accuracy, and flexibility. Through the use of numerous presses, handstands,
scales, and other floor work the gymnast’s training greatly enhances kinesthetic sense.

(Neuroendocrine Adaptation)
“Neuroendocrine adaptation” is a change in the body that affects you either neurologically or hormonally. Most important
adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of
it done by Dr. William Kraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine
responses. Exercise regimens that induce a high neuroendocrine response produce champions! Increased muscle
mass and bone density are just two of many adaptative responses to exercises capable of producing a significant
neuroendocrine response.
It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one
of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart
rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with
a high neuroendocrine response.

(Power)
Power is defined as the “time rate of doing work.” Power is in 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. Power is one of the four defining themes of the CrossFit Program. Power development is an ever-present aspect of the CrossFit Daily Workout.

(Cross-Training)
We view cross training as exceeding the normal parameters of the regular demands of your sport or training.
The CrossFit Program recognizes functional, metabolic, and modal cross training. That is we regularly train past the
normal motions, metabolic pathways, and modes or sports common to the athlete’s sport or exercise regimen. We are
unique and again distinctive to the extent that we adhere to and program within this context.
The
CrossFit coaching staff had long ago noticed that athletes are weakest at the margins of their exposure for almost
every measurable parameter. For instance, if you only cycle between five to seven miles at each training effort you
will test weak at less than five and greater than seven miles. This is true for range of motion, load, rest, intensity,
and power, etc. The CrossFit workouts are engineered to expand the margins of exposure as broad as function and
capacity will allow. Cross training is one of the four CrossFit defining themes.

(Functional Movements)
There are movements that mimic motor recruitment patterns that are found in everyday life. Others are somewhat
unique to the gym. Squatting is standing from a seated position; deadlifting is picking any object off the ground.They
are both functional movements. Leg extension and leg curl both have no equivalent in nature and are in turn nonfunctional
movements. The bulk of isolation movements are non-functional movements. By contrast the compound or
multi-joint movements are functional. Natural movement typically involves the movement of multiple joints for every
activity.
The importance of functional movements is primarily two-fold. First of all the functional movements are mechanically
sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response.
CrossFit has managed a stable of elite athletes and dramatically enhanced their performance exclusively with
functional movements. The superiority of training with functional movements is clearly apparent with any athlete
within weeks of their incorporation.
The soundness and efficacy of functional movement is so profound that exercising without them is by comparison a
colossal waste of time. For this reason functional movement is one of the four dominant CrossFit themes.

CrossFit program embraces
short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage
creative and continuously varied compositions that tax physiological functions against every realistically conceivable
combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete
defines the very art of strength and conditioning coaching.