What it CrossFit? | Iron Bridge CrossFit

What is CrossFit?

We are not your typical gym.

CrossFit is Group Personal Training. We work in small classes where you get specific coaching oriented to your progress.

Our packages are typically baseed on Unlimited Visits to classes in the schedule as well as Open Gym times.

We don't have machines, you are the machine. You will get results when you push yourself. With us you will not just workout, you learn how to improve your health and fitness.

Weight loss and looking better is simply a by-product of the right life choices. The ones that the CrossFit community understands and teaches.

Finally, we are a community. We compete against one another and pick each other up. We stay to cheer the last man on. Attitude, motivation, and community is what powers us.

Our Philosophy

Our Mission: "Guiding individuals along the bridge to excellence through education, intense functional training and strength in community."

No matter where you want your individual fitness goals to ultimately lead you, our community shares one common interest, A BETTER, HEALTHIER LIFE.

We will teach you the framework for a better, healthier life and support you with a disciplined community driven approach to your goals.

Here we maintain a focus on the fundamental building blocks. Our model supports the elite athlete to those looking to keep up with their kids.

Athlete Hierarchy

CrossFit Defined

CrossFit

High Intensity - you bring the intensity. A derivative of interval training, this is the most effective and efficient means of training both short explosive and longer moderate domains of fitness.

Constantly Varied - changes all the time. Life doesn't let you know whats coming so why should we?

Functional Fitness - applies to real life movements, picking things up, lifting over head, managing your body. No machines used here. You are the machine.

Across Broad Time - this is a way of life and will improve your quality of life as you age.

And Modal Domains - we are generally prepared athletes. We don't care about being great at one particular area. We will out lift a runner and out run a lifter.

How we burn fuel

We utilize the first three energy pathways in CrossFit workouts. This allows for metibolic (conditioning) training as well as hypertrophy (increased muscle mass). The fourth pathway Aerobic is typically avoided due to the negative effects it has on muscle mass.

Adenosine Triphosphate (ATP)
a complex chemical compound formed with the energy released from food and stored in all cells, particularly muscles. Only from the energy released by the breakdown of this compound can the cells perform work. The breakdown of ATP produces energy and ADP.

ATP-CP Creatine Phosphate (CP)
a chemical compound stored in muscle, which when broken down aids in the manufacture of ATP. The combination of ADP and CP produces ATP.

Lactic acid
The lactic acid system is capable of releasing energy to resynthesise ATP without the involvement of oxygen and is called anaerobic glycolysis (breakdown of carbohydrates). A fatiguing metabolite of the lactic acid system resulting from the incomplete breakdown of glucose can restrict further performance.

Aerobic
ATP is manufactured from food (mainly sugar and fat). This system produces ATP copiously and is the prime energy source during endurance activities. This is also how the body recovers between bouts of interval/strength training in replenishing ATP stores.

*detail from CrossFit Endurance

Agility – the ability to minimize transition time between one movement pattern to another

Coordination – the ability to combine several distinct movement patterns into a singular distinct movement

Balance – the ability to control the placement of the bodies center of gravity in relation to its support base

Accuracy – the ability to control movement in a given direction or at a given intensity

Strength – the ability of a muscular unit, or combo of muscular units to apply force

Flexibility – the ability of maximizing range of motion at a given joint

Power – the ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time

Speed – the ability to minimize the time cycle of a repeated movement

Cardiovascular/Respiratory Endurance – the ability of the body systems to gather, process, and transport oxygen

Stamina – the ability of the body to process, store, deliver, and utilize energy

How we fuel

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