What exactly is CrassFit? This will most probably the question that led you to this page, so I will give you an overview, which attributes make this form of training so unique.

CrassFit is a form of cross training, mixing exercises from different disciplines (powerlifting, Olympic lifting, gymnastics to name a few) and blending them together into the form of ever-changing workouts that are especially challenging through their diverse nature. It is similar to CrossFit (hence the similar name) but has its differences from the ‘original’ idea. We are therefore no affiliate of CrossFit and a standalone concept.

On to what elements make up CrassFit

• Diversity
• Cross Training
• Distinction
• Quality over Speed
• Totality
• Relativity
• Benchmark
• No Competition

Diversity

CrassFit incorporates numerous aspects of fitness and movement itself:

• Strength – we challenge strength up to maximum loads that force participants to adapt and thereby increase in strength

• Agility – agility parcours and coordination training is part of the exercises, CrassFit consists of

• Endurance – aerobic and anaerobic endurance are trained with drills that force you to go beyond your former limits. If you feel like you cannot go on: Go slower but keep going. The foremost goal is to literally survive the workout

• Balance – together with agility an aspect of coordination which is trained as a side-effect of numerous exercises – balance training is also incorporated as workout of its own infrequently

• Velocity – ballistic training equipment like kettlebells, clubbells or sledgehammers train your ability to create speed using a weight. We aim at maximizing velocity, as it is as important as sheer strength itself. We even focus rather on velocity than on speed because – as Dan John put it – most athletes may be strong but they lack in speed. A fast athlete can become stronger anytime, a strong athlete however is unlikely to become fast if not already.

Cross Training

We are no specialists. Our bench press might not be as fine as the bench press of a dedicated specialist, but we strive to be excellent athletes in virtually all areas of movement (with or without additional weight). This gives us the tremendous advantage of mastering every endeavour we face in future (sports) life easier – and sustainably increases the fun factor of workouts. It is much like a child playing – but with a fierce ambition driving our movements. This way, we believe we are able to maximize both enjoyment and effectivity of our workouts.

Distinction

We do not mix strength and endurance (especially when working against the clock). We believe that every part of fitness has its place where it belongs to. Strength exercises (60% 1RM upwards) are their own part of the workout. For strength exercises, concentration and repetition quality is especially important. We never do strength training for time.

Strength endurance (up to 50% 1RM) is done for time but with particular focus on repetition quality – a repetition lacking proper form does not count for the true CrassFit athlete, he or she does only accept perfect technique and does not settle with anything less. To become faster, the athlete has to increase both strength and velocity – and has to sustain it over time.

Pure metabolic conditioning leaves room for minor cheating but still quality is a key factor in progression with metabolic conditioning training. This type of training really is an all-out battle against the ruthless clock ticking.

We believe that this distinction decreases the probability of injuries during the workouts dramatically.

Quality over Speed

CrassFit values the repetition quality (form) higher than actual loads and/or time achievements. This approach has to distinct advantages. Firstly, it helps increasing overall performance further, as good form requires a lot more effort – which in turn increases the physical adaption stimulus. Poor form will lead you towards cheating away your weaknesses, which CrassFit helps you to overcome. Secondly, it keeps the athlete safe from injuries originating in poor form when working with or without load. The athlete will simply want too much. CrassFit advises you to leave your ego at home – you do not have to prove anything to anyone (apart yourself). A third advantage is that efforts can be better compared – because the form variable becomes a form constant.

Totality

Diversity is a part of totality. We do not only switch between aspects of training, we go as far as to incorporate them into one single workout – not always all of them, but never only one. A CrassFit workout is therefore not only a drill for the heart rate or the strength apparatus, it is both. Usually, a CrassFit workout consists of two to three components, one of which always is a metabolic conditioning drill (with optional strength endurance elements, e.g. kettlebell swings), another a strength exercise of any kind.
The focus varies from workout to workout – for a strength-oriented workout, the metabolic conditioning will likely be a finishing exercise, for an endurance-oriented workout, the strength part is either pre- or post-fatigue training (or both). A constant factor is a complete warm-up session to switch to peak performance state before the workout itself starts.

Relativity

Instead of static workloads, we adjust workloads and exercises in general to the individual fitness level, so that anyone may join a CrassFit class, regardless of their exercise history so far.

We differentiate between the following difficulty levels:

• STARTER – possible for almost everyone, easy exercises only
• NOVICE – harder exercises, for untrained individuals in good shape
• REGULAR – the standard difficulty level, for trained athletes
• MASTER – for the extremists only – very difficult exercises to increase the challenge

Not all workouts will be offered in all variations, but no one is excluded because he or she is unable to perform a specific exercise – the workout will then be adjusted on-the-fly to the individual fitness level.

The goal is to achieve the highest level and – from there on – maximize you personal results. Sticking to a routine level that is below your capabilities and aiming for time only is a counterproductive approach. Go for whatever you can do.

For strength exercises, there are no classes usually. Here, the poundage or repetition range (or the type of execution) is adjusted to your abilities. Just do what you are able to.

Benchmark

CrassFit is no training system on its own, rather than a benchmark for general fitness, as which it may be incorporated into any workout plan an athlete decides to follow or already does. It, however, is possible to assemble CrassFit workouts and train solely by them – this would be a training system aimed at general fitness and as such can be considered beneficial for well-being, both physical and mental. For a regular CrassFit attendee, the foremost target will be to beat his or her own benchmarks. This is no competition.

No Competition

CrassFit is not performed against each other but rather with each other. Although everyone of us faces the workout challenge on his or her own, the goal of CrassFit is to form a motivational group that empowers you to reach beyond your limits. We believe that training partners help us to unleash the true power within us. We treat each other with respect and kindness – everyone stepping up to the challenge of a CrassFit workout is a true winner.

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I hope this short description what CrassFit is all about answered all of your questions. If there any unanswered questions still open, do not hesitate to shoot a quick comment – your request will be incorporated in this article to keep it as up-to-date as possible.

Thank your for your participation and have fun following the CrassFit routines!

Train on, stay strong

Simon (ishina)

Documented CrassFit workouts

2009/08/05
2009/08/10 (“Joachim”)
2009/08/17 (“Dauerwurst”)
2009/08/26 (5³ / 30³)
2009/09/01 (Overhead Conditioning)
2009/09/08 (Strongmen Training)
2009/09/15 (Minute Drills)
2009/10/01 (L-Form Training)
2009/10/08 (Kettlebell Complexes)
2009/10/15 (Litvinov Workout)
2009/11/05 (Pressing Power
2009/11/19 (Barbell Complexes)