Military Family, Food, & Fitness Fenestrations

Raising the Bar on Personal Expectation

What is CrossFit

I am a CrossFit Certified Level 1 Trainer.  CrossFit is a core strength and conditioning program.  CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.  CrossFit considers you only as fit as you are competent in all skills.

CrossFit is proven to increase work capacity across broad time and modal domains.

CrossFit focuses on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training/practice with functional movements, and development of successful diet strategies.

Performing compound/functional movements at high/anaerobic intensity is radically more effective at eliciting nearly any desired fitness result by maximizing your body’s neuroendocrine response. Adaptations to exercise and consequential improvement are dependent on neuroendocrine or hormonal responses.  Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone.  Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response

Benefits of human growth hormone include (but are not limited to) encouraging growth and repair of body tissues, helping build lean body mass, mobilizing your fat stores, shifting your metabolism into fat burning as a fuel source, and increasing skin thickness (thin, brittle skin is one of the consequences of aging).

If you are female, THIS DOESN’T MEAN THAT CROSSFIT WILL BULK YOU UP TO LOOK LIKE THE INCREDIBLE HULK!!!!  Your female hormones, lack of male hormones, and the fact you aren’t taking anabolic steroids will keep you un-hulklike even if you train extensively.  Your work, sweat, and your own growth hormone will slim you down by decreasing your body fat.  Your muscles will not necessarily become larger, but denser.

That information as well as the following I pulled from Dr. Eades’ Protein Power, but it is recognized scientific fact (check out or, among many, many other resources on Human Growth Hormone)

Factors that stimulate the release of Growth Hormone:
Decreased blood glucose levels
Increased blood protein levels
Carbohydrate-restricted (low-carb) diet
Fasting (14 hrs for women, 16 for men)
Increased protein diet
Free fatty acid decrease
Stage IV sleep
Exercise – especially weight lifting, and especially when done at high power/intensity

(I will go more into detail about these factors at a later post).

We weight train because weight lifting strengthens joints, increases the density of your bones to prevent osteoporosis, increases your muscle mass, improves your endurance if done correctly, decreases your insulin levels, and stimulates the release of growth hormone.  To achieve the quickest results, we will focus on your biggest muscle groups – thighs, shoulders, butt, and chest (a 5% increase in size and density of large muscle groups provides a lot more metabolic firepower than the same percentage increase in small muscles groups or individual muscles).

I plan to fully support your athletic improvement. Come to class prepared to work hard and push yourselves, but do not hesitate to ask for a scaled (lighter) workout!


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