What is CROSSFIT?

CrossFit is a core strength and conditioning training program which was created for many police academies and tactical operation teams, military special operation units, and MMA fighters, and many other elite athletes. CrossFit is now being used by the average soccer mom, the high school athlete, and all others around the world. CF is designed to call upon an adaptational response, while specializing in no being specialized. CF prepares you for life as a whole and not for one single thing. CF concentrates on Ten physical tasks which are used on a daily basis; Cardio respiratory endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Accuracy, Agility, and Balance.

At RCF we get natural movements that you see every day and we combine them in many different ways, they are done at high intensity and in variation, never hitting a plateau.  We have taken the best of all sports and combined them into one strong and measurable program that produces results that you will not get at your local “GLOBO” gym and with your inexperience trainers. Our trainers go through intensive training by actual staff and coaches who have been doing CF for years. CF trainers are not all elite athletes, but they are elite coaches, who love their job and were not hired because they needed a job, but because they have been training for months or years and they want to show you what they have learned. They do this by using Kettlebell training, gymnastics, rowing, barbell training, and body weight exercises. CF is scalable to any fitness level and age, from 9 year old kid to 99 year old grandparent, and everyone in between. We have the best of all sports.

What is Fitness?

CrossFit makes use of three different standards or models for evaluating and guiding fitness. These are used to view fitness in a different way than your typical gym. The first standard is using the ten general physical skills which are highly recognized by exercise physiologists around the world. The second standard is performing these tasks in an athletic manner. The third standard consists of using the energy systems that drive all human movement, using all ten physical skills in an athletic manner.

The CrossFit program was developed to enhance an individual’s competency at all physical tasks. Our members are considered athletes and our athletes are trained to perform all tasks randomly and at high intensities, using functional movements.

Each of the above standards or models is used equally and is critical to each other, in evaluating our members’ or athletes’ fitness or strength and conditioning programs.

CrossFit’s Standard 1: Includes the ten well recognized physical skills. These skills are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. According to Ranger-CrossFit and CrossFit you are fit as you are competent in each of the Ten Physical Skills. We believe that competence in each of the skills will only improve with your hard work, coaching by our highly trained staff, and by your will to train daily.

CrossFit’s Standard 2: In this standard we view fitness as being able to perform well at any and all tasks that you can possibly imagine, known and unknown. This is measured according to how well one performs such tasks in compare to other individuals.

CrossFit’s Standard 3: Human body uses three metabolic pathways that provide the energy for all human movements. These three energy systems are the phosphagen pathway (used for high powered movement that last less than 10 seconds), the glycolytic pathway (used for medium powered movements that last several minutes), and the oxidative pathway (used for low powered movements that last more than a few minutes).

Total fitness, fitness that Ranger – CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at Ranger – CrossFit.

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. (Courtesy of CrossFit Inc.)

Understanding CrossFit: http://library.crossfit.com/free/pdf/56-07_Understanding_CF.pdf

What is Fitness: http://library.crossfit.com/free/pdf/CFJ-trial.pdf