free


weights


The workout of the day will test even the world’s fittest people, but can be scaled for all levels


Walks,” he comments. “Now that we have a good base of contacts to bounce ideas off and receive feedback, we intend to develop a lot of new products that can be carried over to the sport performance arm of York.” On the CV side, the only specific


equipment at CrossFit London (UK) are Concept2 rowers. Kettlebells and a jump rope are also used for CV, as well as going out running – a 400m run was included in a recent workout programme, for example. The set-up is similar at CrossFit Leeds,


as Rawlinson explains: “We have rowing machines, but other than that no CV machines. Running and sometimes cycling are done outdoors. If it were practical, we’d row outdoors on the water too.”


INCLUSIVE, NOT EXCLUSIVE Because the workouts are stripped back and focused on movements and compound exercises, CrossFit is an accessible method of training: individuals can take control of their own training schedule with the benefit of the CrossFit.com internet portal. According to Evans, “there are thousands of CrossFitters worldwide who are training on their own out of their garages”. Rawlinson says it as an “open-source programme” that allows CrossFitters to determine their own workouts. Nevertheless, there is a strong group focus mainly based around the clubs.


Millings explains: “CrossFit in a group setting allows people to forge new friendships and train in a friendly and proactive environment.” While membership options for


prospective CrossFitters differ according to each affiliate, in many cases payment is not required until fundamentals have been completed and it’s been proven that participants are ready to enter a group environment. From there, options vary between ‘pay as you go’ and monthly membership. Millings continues: “We coach each


and every member either one-to-one or in small groups in whatever exercises the workout of the day (WOD) involves. This incorporates working through any issues our members may have, such as flexibility issues or injuries.” The WOD is what it says on the tin:


a daily routine configured by affiliates’ coaches to complement workouts that have preceded it. For example, the WOD for 20 November at CrossFit London (UK) comprised three rounds of 30 sumo deadlift high pulls, 30 thrusters and 30 press-ups – a total of 90 reps each. The suggested weights were 30kg/20kg, although scaled weight options were available. Evans explains: “The WOD is a


workout guaranteed to test the capacities of the world’s fittest human beings. However, in Crossfit, every workout is scalable to suit the needs of each


Every member is coached one-to-one or in small groups, to work through any issues that individuals may have


individual based on age, current fitness level, skill level and injury history, ensuring all athletes receive the same stimulus based on their unique requirements.” According to Shrago, the WOD is the “main focus of activity” for a client:


“After they fully warm up and have completed any strength or skills work, they will direct their attention to this.”


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