Our Approach
CrossFit is/can be considered a sport but we tend to focus more on using CrossFit methods to develop General Physical Preparation (GPP). What exactly is GPP? It is the development of 10 general physical skills.  

1. Cardiovascular/Respiratory Endurance The ability of body systems to gather, process, and deliver oxygen.  

2. Stamina The ability of body systems to process, deliver, store, and utilize energy.  

3. Strength The ability of a muscular unit, or combination of muscular units, to apply force.  

4. Flexibility The ability to maximize the range of motion at a given joint.  

5. Power The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.  

6. Speed The ability to minimize the time cycle of a repeated movement.  

7. Coordination The ability to combine several distinct movement patterns into a singular distinct movement.  

8. Agility The ability to minimize transition time from one movement pattern to another.  

9. Balance The ability to control the placement of the bodies center of gravity in relation to its support base.  

10. Accuracy The ability to control movement in a given direction or at a given intensity.
(Jim Crawley and Bruce Evans of Dynamax, www.medicineballs.com)  

Do we need to develop these skills equally? No, this will depend on the individual client. Some clients come to us with one of the general skills already developed. An example would be a marathon runner who has good cardio respiratory and muscular endurance specific to running. The running we do will serve as maintenance and/or active recovery while they develop other physical skills.   

Balance Between Muscle Groups and Movement Planes
     Along with improving GPP, CrossFit Concept training is designed to promote balance between muscle groups and movement planes. This will help treat and prevent overuse injuries found in most sports. Agonist and antagonist (opposing muscles) muscle groups need optimal development. For example, we do not want to overdevelop the pectoral musculature at the expense of the scapula retractors such as the rhomboids and mid-trapezius fibers. If the strength movement of the day is the bench press we will pair it with some type of rowing exercise. If this principle is ignored, overuse injury may develop. 

Develop Optimal Posture
     One of our goals is to promote optimal posture. By doing so we prevent and help treat compensation patterns that arise from living in our environment. As a species we spend a lot of time sitting. We sit to eat, we sit in our car to commute to work, we sit at work, we sit to watch TV or go on the computer… You get the point. All this sitting may lead to upper and/or lower cross syndrome, kyphosis and sciatica, just to name a few soft tissue issues. We rely heavily on foams, medicine balls and tennis balls to roll out hypertonic (over active) muscles, fascia, trigger points, and adhesions. Regular Massage Therapy (once a month) is highly recommended to maintain healthy tissue quality. There is just so much you can do with a foam roller. In the near future this is a service I will be providing.     

Energy System Development (aka Cardio)
     Most of CrossFit Concept workouts develop all 3 energy systems simultaneously with an emphasis on the glycolitic pathway. Although this is probably enough for most people looking to improve body composition and general fitness, participating in weekend activities like hiking, and 5 k runs is highly encouraged. It’s an opportunity to emphasize the oxidative pathway. 

Smaller Class Sizes
     Class size is limited to 6 clients. This ensures a high quality of instruction and individualization where client will receive the individual attention they need in order to develop proper mechanics. Scaling workouts to a person’s ability level is a critical aspect of coaching group classes.   

CrossFit Concept     80 Prindle Hill Road Unit 10, Orange, CT 06477     203.668.1749