For starters CrossFit is Simple, Elegant and Effective

This post is to give you an overview of trainings program to expect first half of this year.

CrossFit is Functional

CrossFit will transform the way you think about fitness. It will do this by exposing you to functional movements. Functional movements in the gym are those that replicate movement in real life or sport. For example, nearly every day in life, you bend over and pick something up.

CrossFit is for Everyone

CrossFit is an effective way to get fit. Anyone can do it. All the movements we do in CrossFit are universal in their ability to improve your performance. The workouts are structured so both beginners and experienced athletes can train safely and effectively. For a beginner we often reduce the total reps, weight, rounds or distance, or eliminate the clock. For more advanced athletes we also provide scaling up options.

CrossFit’s definition of Fitness

Being functionally capable across a broad array of fitness related skills is of primary importance. In other words your work capacity across broad domain time and modal domain determines your fitness. In plain english we want you to be able to run, row, bike or skip. Lift, jump or throw and be able to do this in many different combinations as possible. The skill needed to improve your fitness include strength, flexibility, endurance, stamina, speed, power, agility, balance, coordination and accuracy. Any athlete from any sport can use CrossFit as a training method, and return to their sport better, faster, and stronger.


But there’s more to it

Every workout is providing an opportunity to asses yourself against below markers. That’s why it is important to log your score in SUGARWOD. If you don’t log your scores you won’t be able to measure progress as certain workouts will be repeated for this purpose. Read more here about Bench Mark Series too.

CrossFit’s measurements of fitness

CrossFit’s measurements of fitness

Below is list of markers we commonly follow in our gym:

  • Cardiorespiratory Endurance (CRE) — the body’s ability to gather, process and deliver oxygen. This is primarily tested by using medium to long-duration single- or mixed-modality CrossFit workouts.

  • Stamina — the ability of body systems to process, deliver, store and utilise energy. Consider this similar to “muscular endurance.” Here, stamina is tested with high-repetition conditioning

  • Strength — one’s productive application of force. For this evaluation, it means maximum load lifted in 1-3-repetition schemes for a variety of lifts.

  • Mobility/Flexibility — the ability to maximise functional range of motion about a joint. Pick three to five movements; for example, a front-rack position, a handstand push-up, an overhead squat and a deadlift position. Look at all the anatomical relationships to determine what positions need improvement.

  • Gymnastics Skills — your capacity to have both efficiency in lower- skill movements as well as proficiency in more complex gymnastic elements. 

  • Weightlifting Skills — weightlifting capacity at heavy loads, high repetitions and in conditions of fatigue. 

  • Mindset — your mindset before, during and after a single training session. 


The Trainings Program:



Building Stronger Bodies


12 weeks bias on developing strength, gymnastics skills and weight lifting skills. Strength is needed to generate force, control the body, build muscle, and preserve muscle and metabolic rate (helpful while dieting for example). Regardless of the goal, improving strength will improve performance and health. Don’t worry if you fear you won’t sweat. There will be plenty of metabolic stimulus interwoven in the cycle.

Building Faster Bodies


In these 8 weeks you will build an unstoppable engine for your workouts. Think of 10 Front Squats at moderate load straight into 2minute row for max distance…. 5 times. These will be typical near repeat max effort workouts with as little as rest as possible or you will run, row and bike for 45minutes. The benefit of working the different aerobic systems are multiple. It will enhances transportation of oxygen to working muscles and therefore improve your muscle endurance. You will burn fat more freely and in general improves your cardiovascular health and function.

To reap the max benefits of this you need to be able to apply yourself… it will be for most of us mind over matter and having gained strength should make these types of workouts a little bit easier. Just a little bit.

Building Functional Bodies


By now we are heading into summer and you will enjoy your fitter body. We will make you lift a sand bag and run with it. Climb a rope and press a load overhead. Flip a tyre after some lunges. It is also the time to address any weaknesses. We pick up the barbell again and if needed go back to functional strength building. Expect that things will be mixed up and definitely the coaches will take the opportunity to test your fitness in several different ways.

After the Summer we will review and update the program accordingly.