Orange County

- Aerobics Cardio

How To Design A Crossfit Workout

There are 3 major components that make up a CrossFit workout. These components are functionality, variety and intensity. When these three objectives are being met you are following the CrossFit training model. A typical CrossFit workout combines gymnastics, weight training, and cardio respiratory endurance. With this in mind, how do you properly design a CrossFit workout?

When starting a CrossFit training program there are three approaches to help you reach your goal of elite fitness.

The first way to start training CrossFit is follow the workouts on the CrossFit website ( Each day the CrossFit staff will post a workout for you to try. The unique feature about following these workouts is you can compare your results to others that completed the same workout.

The second way to start training CrossFit is, to find an affiliate in your local area. This is a great way to be surrounded by like minded individuals that you can learn from.

The third way to start training CrossFit is to design your own workouts. Designing a CrossFit workout is both, a science and an art. Be cautious when you take this route. Poor programming will lead to poor performance.

Below are some simple guidelines when you are looking to design your own CrossFit workouts.

1)Strength and power: You must start with the objective of building strength. Developing strength can be accomplished by lifting, carrying or throwing external objects. Be creative. Use as many variations as possible. Try using movements that involve medicine balls, barbells, dumb bells, kettlebells or tractor tires. Gymnastics is also a major strength builder. Throw in movements like; pull ups, pushups, lunges and squats to help develop your base of strength.

2)Cardio respiratory endurance: One of the benefits of CrossFit is an increase in your aerobic and anaerobic thresholds. You can accomplish an increase in your cardio respiratory by involving skills like running, rowing or jumping rope into every workout. Also performing weight training at high intensity gives you larger increase your metabolic conditioning. Again, be creative; implement short, medium and long distance and times into each workout.

3)Hip Explosion: All power and explosiveness comes from your hips. Integrating full body movements that require violent hip extension will create workouts that will pay big dividends. Incorporate movements like, snatch, power clean, kettlebell swings, box jumps or burpees into your workouts.

4)Skill Based: CrossFit is about achieving an elite level of fitness. Many movements you find in CrossFit workouts involve skill and training. Make sure your workouts have a skill session built in. Take time to practice the movements you are going to execute in your workouts. Practice these movements and the various skills that make up this movement. An increase in body awareness is an essential part of achieving an elite level of fitness.

5)Timing: A typical CrossFit training session is usually an hour long. Many CrossFit affiliates and top CrossFit athletes have allotted times to warm up, practice a skill, complete a workout, cool down and stretch. You may want to try this format, 10-15 minutes to warm up, 15-20 minutes to practice a skill, 15-20 minutes for the actual workout, and 10 minutes to cool down and stretch. Use your time wisely. Go heavy, hard and fast.

Designing an effective CrossFit program takes time to develop. The key to your success will be measurement. Start by completing a simple workout that will serve as your baseline, or your point of reference. This baseline should be simple and include all of the standards listed above. Create a log or journal with every workout you design and complete. Make sure you are accurate with the details of your results. Log everything. Your weights, times, movements, hydration, sleep and nutrition should all go into this log. Once you have completed a 6-8 week cycle of your workouts, go back and re-test your baseline workout. If you see progress then you are likely doing something right. Re-test your baseline every 6-8 weeks to make sure you are experiencing progress.

Vince Pacleb has been involved in the CrossFit community since early 2008. He is a CrossFit Level 1, CrossFit Football & CrossFit Endurance coach. He is the Co-Founder of CrossFit I-5, Academy of Elite Fitness, CrossFit I-5 is a CrossFit affiliate located in Mission Viejo, Ca. He has had a tremendous success working with athletes of all calibers, from the grandmothers to former Olympians. Prior to CrossFit, Coach Vince was an owner of a successful boxing and kickboxing gym that also promoted amateur fight events in Orange County, California. He is committed to helping people find their inner athlete.

- Gym

Gym Accidents The Hidden Dangers

Would you think its fair if a television fell on you at the gym and you had no legal recourse? That is exactly what happened to one Orange County man. Find out how he was severely injured at a gym while adjusting the television above his elliptical machine and lost his case against the gym in court. Read on to find out more about gym accidents: the hidden dangers.

When we enter a gym, the first step before we are allowed to use the facilities is often to sign a liability release waiver. By doing so, we waive our right to seek compensation from the gym through the legal process should we suffer injuries or property loss or damage. We reason that we will use the gyms fitness equipment responsibly and cautiously. However, by signing that waiver, we may be releasing the gym from more liability than we had anticipated.

Recently, an Orange County man discovered the unfortunate truth about gym accidents: the hidden dangers. Not long after joining a rather expensive gym near the beach, he severely injured his knee. The injury, however, did not occur while he was exercising but, rather, in the moments beforehand. As he approached the elliptical machine he intended to use, he noticed that the overhead television was turned away from him, preventing him from watching the news as he worked out. He reached for the rack supporting the television, only to have the machine suddenly slide toward him. While holding the television in place in an attempt to prevent it from crashing to the floor, the gym accident occurred.

The knee injury had a devastating effect on his life: it was painful and prevented him from walking properly, which, in turn, forced him to take time off from work; as his income ceased, he incurred enormous debts due to medical bills. Since he was not exercising when the accident occurred, he reasoned that the gym was liable for his injuries and consequent monetary losses. He decided to obtain the services of a California injury lawyer.

To his dismay, he lost the case. Had he carefully read the liability release, he would have found that the waiver exempted the gym from responsibility for his injuries and property loss or damage as long as he was on the gyms premises, whether he was using exercise equipment or not. In court he contended that the negligence release must be reasonably related to the purpose of the release, which was fitness. Legally, however, the issue was not whether the particular risk of injury was inherent in the recreational activity to which the release applied, but rather the scope of the release. The release exempted the gym from responsibility because the provision regarding release of liability on the premises was unambiguously written and conspicuous in the document.

All-inclusive liability release waivers are unfair, but gyms frequently use them. While exercise can be quite healthy, we should choose where we perform it carefully. Gyms may be a convenient option, but we should ensure we have proper recourse if injured while using them by taking precautions, such as drawing lines through portions of the release that exempt the gym from any and all negligence and refusing to initial next to such provisions. If the gym insists we sign the release as it is, we should consider looking for another gym. By doing so, we may well just change the marketplace, preventing gyms from forcing us to accept such unfair practices. In the meantime, be cautious of gym accidents: the hidden dangers.