A Day at CrossFit NRG

I decided to visit CrossFit NRG, one of the Utah CrossFit affiliates,

and take pictures of CrossFitters during a WOD.

The Wod:

3 rounds of

15 clean and jerks

25 kettlebell swings

50 double unders

CrossFit believes that it's necessary to get the body warm before engaging in intense exercise.

Here are a couple of pictures of warm-ups using medicine balls...

After the warm-up, the WOD begins...

Clean and Jerks

Kettlebell Swings

Double-Unders

And lastly, here is a picture of CrossFit NRG owner,

James Sjostrom, showing off his kettlebell skills

Benefits of CrossFit Circuit Training

Circuit training is an extremely beneficial type of exercise. It increases metabolism and endurance while strengthening and toning muscles. “Studies have concluded that, depending on the structure and balance of the session, you can dramatically improve your fitness level by taking part in circuit training exercises” (The Benefits of Fitness Circuit Training).

Traditional circuit training is a great way to stay in shape, but taking it one step further has become a popular trend in fitness. CrossFit has developed a way to improve fitness levels more quickly and dramatically than traditional circuit training by increasing the intensity of workouts. This intensity has been created by removing the rest-period between movements and timing workouts so that they must be done as fast as possible. According to the Web site, Circuit Training Exercise, the intensity of CrossFit workouts “increase[s] the body’s cardio respiratory endurance” ("Circuit training at home: Cross-fit workouts").

One of the greatest benefits of CrossFit workouts is that they increase the body’s excess postexercise oxygen consumption, also known as EPOC. EPOC is the body’s method of restoring itself to its pre-workout state. The body consumes more oxygen and an increased level of energy is expended. The elevated rate of energy expenditure increases metabolism as well as the number of calories burned ("What is EPOC and Why is it Your Fat Burning Friend?," Elkaim).

Wikipedia’s entry on EPOC explains that during EPOC, the body continues to burn calories and “fat stores are broken down and free fatty acids are released into the blood” ("Excess post-exercise oxygen consumption"). This entry also explains that anaerobic exercise, which is the type of exercise CrossFit uses, increases EPOC more than aerobic exercise. This increased EPOC promotes elevated physical health and physique, arguably making CrossFit workouts one of the most effective methods of physical fitness.

For more information about EPOC visit, “Resistance Training and EPOC” on drlenkravitz.com

What is CrossFit?

This video, created by High 5 Productions and CrossFit NRG, explains what CrossFit is and how it has benefitted those involved.

What is Crossfit from CrossfitNRG on Vimeo.

Circuit Training Revealed

Circuit training has become a very popular exercise technique. It is a versatile form of training that can be successfully used by anyone from stay-at-home mothers to professional basketball players to teenagers to Olympic athletes.

Circuit training involves performing a variety of exercises for short periods of time. These include endurance movements as well as strength

exercises. “It [circuit training] works well for developing strength, endurance (both aerobic and anaerobic), flexibility and coordination” (Sports Fitness Advisor: Circuit Training Section).

The variety of the movements utilized in circuit training allows for a full body workout and keeps the muscles from getting used to one particular movement. This technique is referred to as “muscle confusion.”

“Muscle confusion workouts operate under the theory that by constantly changing movements, the body will be forced to respond…The goal is to always keep the body guessing so that it does not become accustomed to one specific workout and stop responding,” explained an eHow Contributing Writer (“How to Schedule a Muscle Confusion Workout ,” Justice).

One of the appeals of circuit training is the minimal amount of time it takes to get a total body workout. Certified Personal Trainer, Terri Magrans, said, “by keeping the heart rate up throughout the session, more work is performed in less time resulting in greater caloric expenditure during the workout” (“Understanding the Benefits: Cardiovascular and Strength Circuit Training,” Magrans). “The addition of cardiovascular exercise between strength exercises also increases lean body mass, which results in a higher resting metabolism. This means more calories are burned throughout the day” (Magrans). WebMD offers additional support for these claims in Carol Sorgen’s article, “Take a Shortcut to Fitness With Circuit Training: Get strength and cardio benefits in 30 minutes a day.”

A typical circuit training routine involves about eight to twelve different stations with rest time in between each station. An example of this would be to do sit-ups for 45 seconds, rest for 30 seconds, bench press for 45 seconds, rest for 30 seconds and so on until all of the stations have been completed. Any variety of exercise movements can be incorporated into a circuit. Depending on what is included, different parts of the body will be worked. Sports Coach, Brian Mackenzie, explains how to create a circuit training session on his Web site, Brian Mac Sports Coach.

Many circuit training movements are exercises that can be done at home with the help of simple exercise equipment. Some of the common pieces of equipment include dumbbells, exercise balls, jump ropes, medicine balls and boxes. About.com offers images and explanations about how to use different types of equipment during a circuit training workout.

Circuit training is a wonderful way to stay in shape and is such a versatile type of exercise that it can be beneficial anyone. The key to having success with circuit training is to follow the circuits correctly and make sure that you know how to do the movements with proper form.

CrossFit Affiliate Map

This map shows the locations of various CrossFit affiliates within the greater Salt Lake valley


View Utah CrossFit Affiliates in a larger map

Introduction to CrossFit

An Internet based gym provides a revolutionary fitness regiment. CrossFit combines the elements of circuit training and constant change amidst the security of personal trainers. CrossFit also feeds on the competitive nature of humans by pitting gym goers against one another for the best time/score. These tactics provide a workout program unlike any other.

CrossFit gyms, also known as affiliates, use the Internet to post workouts, share articles and videos, and provide a platform for members to express their feelings. Each affiliate has its own blog or Web site that is updated daily. CrossFit also has a main site, crossfit.com, which many of the affiliates and members refer to for workouts and general information.

CrossFit affiliates use the Internet to post their workouts, but they have actual gyms that members attend. Each affiliate is run by certified trainers who assist members every step of the way. They teach proper form for lifting weights and other workout activities. Additionally, they provide encouragement and drive. When completing a workout seems impossible, they act as cheerleaders and push members to finish. One of the CrossFit precepts reflects this attitude of pushing on until the breaking point, “If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl” (CrossFit LA).

Crossfit workouts are specifically designed to keep athletes from hitting a plateau. “Once the body practices the same activity repeatedly, it grows more proficient at performing those moves. So that means it requires less energy and therefore also burns less calories,” said Lynn Bode, personal trainer and founder of the Web site Workouts For You.

Each CrossFit workout of the day or “WOD” is a grueling workout particularly designed to keep the body from reaching a plateau. The WODs are the same for every member, but the workload and intensity are scaled for a person’s individual needs and abilities. The WODs are offered at various times throughout the day and members come to compete with other CrossFitters and try to beat their previous scores.

CrossFit is a unique gym in that it accepts everyone and still caters to each person’s particular needs. According to the main CrossFit Web site, the workout program is “by design, broad, general, and inclusive” ("What is Crossfit?"). Members of CrossFit come in all ages, shapes and sizes. Because of this, the trainers help the athletes scale the workouts to meet their needs. “We cater to the needs of each member of our gym so that they are able to do the movements and get an effective workout,” said James Sjostrom, owner of Utah affiliate, CrossFit NRG.

CrossFit claims that any and everyone will have success doing the CrossFit workouts. According to an article entitled “Foundations,” “CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes” (CrossFit Inc).

CrossFitting is a great way to get in shape for those that need an extra push to get them going. Many people lack the drive to push their bodies to the limit where physical change occurs. Gym-goers tend to work the same muscles and use the same amount of weight every time they workout, which is what makes the body plateau. “The way to keep the body from reaching a plateau is to change up your workout everyday” said Sjostrom. Understanding this principle is key to maintaining a good fitness routine.

For a listing of CrossFit affiliates near you click here.