You might have done some CrossFit Training or a few HIIT classes in the past, maybe tried some kind of cardio regime for a while, or even signed up for strength training at some point in your fitness journey. Exercise in any form can improve strength and stamina, but CrossFit, well CrossFit training techniques build strength and stamina like nothing else you’ve tried before. At CrossFit 3D we’ll build your engine, increase your strength and make plateaus a thing of the past.
CrossFit Training Is Constantly Varied
You’ll see the phrase ‘constantly varied’ used a lot on our website. Constantly varied is the backbone of our CrossFit training techniques at CrossFit 3D. And it applies to everything we do. The workouts you do will vary every day, every week, every month; you get the gist. The length of time you work for, the stimulus you adhere to, and the equipment you use are – that’s right y’all – ‘constantly varied.’ Our CrossFit training program is designed for beginners, scaled athletes and elite CrossFitters, and is planned around the needs of all of our members. Some members train 5-6 times a week, while others train 2-3 times. Our training techniques ensure that everyone is getting what they need to increase stamina and build strength.
To quote the mighty Montell Jordan, this is how we do it…
1. Olympic Weightlifting
If you’ve seen any CrossFit workouts (WODs) you’ve probably seen people slinging tin about. Weightlifting is an important component of any CrossFit training program. Perfecting Olympic weightlifting requires technique, power and coordination. Practising these moves will engage your nervous system and provoke muscle recruitment. You’ll build strength physically and mentally, and increase stamina as your body adapts to new loads.
2. Gymnastics
No, not the kind you did in school where you leapt over some shite wooden horse thing. CrossFit training uses gymnastics movements that develop balance and overall strength as well as teaching you to effectively control your body. Movements like pull ups, handstand push ups and ring dips have clear progressions so you can physically see and feel the progress you make as you build strength and increase stamina week on week. For example, you might start by learning how to kick up into a handstand then progress to holding the position until you feel comfortable; from there you can practise the pushing movement, again using various progressions, until you find yourself able to do a series of strict hand stand push ups.
3. Compound Movements
CrossFit training naturally involves using more than one muscle group at any one time. Something simple like a squat engages several muscles and joints in a matter of seconds, putting stress (good stress) on your body so that it learns to get stronger faster, and do more in less time.
4. Functional Movements
‘Functional fitness’ is another phrase you might hear a lot of at a CrossFit gym. Basically, when you get better at CrossFit, you get better at doing normal things too, like carrying the shopping or picking things up off the floor. The knock-on effect is that you start to build strength and increase stamina when going about your daily routine, which then helps you to progress in the gym. It’s the circle of functional fitness/life.
5. High Intensity Training
CrossFit training can be intense, or rather the WOD can be. At CrossFit 3D we typically focus on practising a strength skill and then smashing out a WOD in each class. Sometimes, we like to surprise you and throw in the strength work after a WOD (constantly varied you see). The WOD though, is usually short bursts of movement with some rest or lower intensity moves in between. Cardiovascular endurance, fat burning and stamina will go through the roof. Gimme the wall balls.
6. Endurance Training
Alongside the high intensity bursts, at CrossFit 3D you’ll find endurance exercises like long distance runs, rowing intervals or a calorie burn on a C2 bike. The purpose of these endurance exercises is to improve aerobic capacity and therefore increase stamina. You’ll start to find it takes less time to complete the same endurance exercise, and that it feels less of a slog every time. That’s when you know the CrossFit training techniques are working.
7. AMRAPS & EMOMS
CrossFitters love an acronym. An AMRAP means ‘As Many Rounds As Possible’ in a given time frame. An EMOM is ‘Every Minute On The Minute’ and involves completing one movement at the top of each minute and resting for the remaining time. These are two of the most common CrossFit training techniques you’ll see in a WOD, challenging you mentally and physically. The varied time domains elicit different responses from muscle groups and systems to build strength and increase stamina.
8. Tracking Progress
Last but very definitely not least, CrossFit training doesn’t just build strength and increase stamina through the physical techniques and movements performed, but it lets you measure your progress so you know it’s working. Benchmark workouts allow 3D members to record their times or weights during specific WODs and then perform them again at a later date to see the improvement made. Adding an extra 5/10/15kg to a barbell as you make your way through your CrossFit journey is a powerful way to see just how much strength you’ve built.
Getting to the end of a 1k row in less time than ever before will demonstrate your increase in stamina. It’s this measurable progress that backs up all of the CrossFit training techniques we do at CrossFit 3D.
Build Strength And Stamina With CrossFit 3D
Right so we’ve told you all about the training techniques you can get stuck into at CrossFit 3D, but our CrossFit trainers would rather show you. Our 4 week trial lets you try CrossFit for 30 days with no obligation to carry on afterwards. Four weeks might not sound like a long time, but the science doesn’t lie, and you’ll reap rewards even in a short time. Build strength. Increase stamina. Let’s Go.
