Cross Fit: Principle Strength & Conditioning

CrossFit is known as “forging elite fitness”…

geared towards police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. The CrossFit program is designed for universal scalability, which includes workouts that are “constantly varied, high-intensity, functional movement.”

CrossFit’s fitness in 100 words: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

I agree with CrossFit’s approach to fitness “as a sport.” The program keeps exercise challenging, diverse and fun. In regards to nutrition, I recommend eating lean proteins (like chicken, turkey, fish and tofu) more often and meat less often. Nuts and seeds are a great high energy snack and sugar should come naturally though fresh fruits, vegetables and whole grains.

The workouts at CrossFit are focused on high-intensity, heavy weight lifting in shorter intervals. It incorporates kettlebells, jump rope, powerlifts, and more. I think Cross Fit is a great program to get involved with if you need someone to push you and you want to have a intense, dynamic exercise experience. Grab a friend and get involved with group fitness to help with accountability and keeping you on track to reach your goals!

There are CrossFit affiliates around the world… to find one near you… go to

If you would like to learn more about how to tone specific muscle groups and proper nutrition and hydration techniques, schedule an appointment with Courtney Walberg, Registered Dietitian and Certified Personal Trainer.