At Boundary in Lisburn we do CrossFit. CrossFit has revolutionised health & fitness and its effect and the methodology has spread into every single gym on the planet (whether some coaches and gym owners want to admit it or not). I want to take you through the 10 physical skills that we aim to improve through CrossFit training. When reading, think about how this could apply to you and the benefits you would see outside of the gym in your daily life or sporting pursuits and hobbies.
CrossFit defines physical fitness through 10 general physical skills:
Essentially we say you are only as “fit” as you are competent in all 10 areas combined.
When most people think about getting fit, they usually think about running more, lifting weights or losing a bit of weight.
CrossFit rewrote the definition of fitness completely and in doing so changed the fitness industry entirely. At Boundary CrossFit in Lisburn the goal isn’t to be brilliant at just one thing…. It’s to build a body that’s capable of doing it all.
Below we break down each one of the 10 physical skills and explain them in simple terms:
1. CARDIOVASCULAR ENDURANCE
YOUR ENGINE. How well your heart and lungs can keep you going when you’re running, rowing, cycling or simply working hard for longer periods.
2. STAMINA
YOUR ABILITY TO KEEP GOING. It’s one thing to be able to do 10 squats. It’s another to still be able to do them when you’re tired or when couple with other exercises. Stamina is your ability to maintain effort under fatigue.
3. STRENGTH
HOW MUCH FORCE YOU CAN PRODUCE. We use squats, deadlifts, presses, pulls and carries to get stronger. Not just to lift more in the gym, but to be strong for everyday life outside the gym. Carrying shopping, lifting things off the floor, carrying children or doing DIY is much easier when you are strong.
4. FLEXIBILITY
HOW WELL YOUR BODY MOVES. Can you squat comfortably? Reach overhead? Move your hips, ankles and shoulders properly? You don’t need to be flexible to startbut it’s something we will work on and help you improve. Within weeks of starting CrossFit at Boundary you might just find that niggling pain or regular stiffness in your shoulders or hips…. Magically disappears.
5. POWER
STRENGTH USED QUICKLY. Jumping, throwing and moving a weight quickly all require power. It’s an important part of staying athletic and capable as you get older.
6. SPEED
HOW QUICKLY YOU CAN MOVE. That might be running, cycling, rowing or moving your body through a workout. You don’t need to be fast to start but speed improves with training over time.
7. COORDINATION
GETTING YOUR BODY TO WORK EFFICIENTLY TOGETHER. Skipping, lifting and gymnastics all require coordination. If you feel uncoordinated, that’s fine. Like everything else, it can be trained and improved. No more losing balance walking up the stairs.
8. AGILITY
CHANGING DIRECTION AND MOVING CONFIDENTLY. Running, turning, getting down to the floor and back up again…. agility isn’t just for sports people. We all need it.
9. BALANCE
BEING IN CONTROL OF YOUR BODY. Walking, running, lunging and stepping up all require balance. It’s something we often take for granted until we start to lose it.
10. ACCURACY
BEING ABLE TO CONTROL YOUR MOVEMENT. Hitting a target with a wall ball, putting your feet in the right position when jumping or controlling a loaded barbellduring an Olympic lift. Good movement requires control.
WHY DOES THIS MATTER?
Being fit isn’t just about having abs, running a fast 5K or being able to lift a heavy weight. It’s about having it all….
You won’t walk into a CrossFit gym already good at all 10 of these skills. Nobody is.You might be strong but hate running. You might have a great engine but have never touched a barbell. You might be starting completely from scratch. That’s normal.
At Boundary CrossFit in Lisburn we will meet you at the level you are at and we will progress you from there, under strict guidance from some of the best coaches in the country. All our classes will be tailored entirely to each individual based on their ability.
In conclusion do CrossFit for an optimal life!
Interesting in trying Boundary CrossFit – Lisburn, drop us a message today!
Stuart
Head Coach @ Boundary CrossFit
