Applied Pilates
CrossFit Wollongong is an elite strength and conditioning facility and a CrossFit.com affiliate.
We conduct group classes and personal coaching in the CrossFit method.
We train anyone willing to put in the work - whether they are just stepping up to fitness or already competing at an elite level in their sport.
We provide the environment that will help you achieve your best and you get the fitness you earn.
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We are always welcoming questions, ideas, and comments. Please feel free to email us with yours.
What is CrossFit Wollongong?
What is CrossFit…
- Coach Greg Glassman
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specialising. 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 scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind.
Thousands of athletes worldwide have follow CrossFit workouts posted daily on CrossFit affiliate sites and train in CrossFit gyms. For more information regarding the CrossFit method and how it can help you become a better athlete regardless of your entry level fitness, visit CrossFit.com.
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Seriously, is this for me?
CrossFit is a method of training that is designed to elevate your base level of fitness. This is true for everyone, whatever your current state of fitness.
It is not, however, a 'one size fits all' program. Come on! It would be ridiculous to expect a mother returning to fitness to have the same upper body strength as a rugby player; or expect an older athlete needing strength training to start box jumping. That is just not going to happen. Similarly, the stimulous needed to stress an athlete in top condition is going to leave a beginner athlete on the floor.
So if you are nervous about starting because you think it is too hard for you, don't worry. We will coach you up to the level and intensity YOU need.
This is what we do:
We program using the guideline 'constantly varied, functional movements carried out at high intensity' and it goes like this:
Constantly varied - all planes of movement, all muscle groups, all energy pathways, all domains of fitness. Not too little, not too much.
Functional movements - squatting, lifting, pressing, pulling, pushing, lunging, running, jumping, stretching, balancing, holding. Things you need to do to remain independant - able to move you and your stuff.
Carried out at high intensity - this is the programming variable. What is 'high intensity' to you may not raise a sweat for the person next to you, or be too much for your friend. What intensity do you need to get things happening in your body - what load, what speed, what duration?
So on a given day, the WOD is written up with 'prescribed' weights, reps and rounds. You will do the workout as written either 'Rx' (as prescribed) or 'not Rx'. Most of us are 'not Rx' in varying degrees for a good while before building up the strength, skills and intensity needed to complete the WODs Rx - our goal! And you may do some WODs Rx and some not - depends on what is in the WOD and what your stengths and skills are. Do what you need to do to improve.
You can do it. Yes you can.
It is not, however, a 'one size fits all' program. Come on! It would be ridiculous to expect a mother returning to fitness to have the same upper body strength as a rugby player; or expect an older athlete needing strength training to start box jumping. That is just not going to happen. Similarly, the stimulous needed to stress an athlete in top condition is going to leave a beginner athlete on the floor.
So if you are nervous about starting because you think it is too hard for you, don't worry. We will coach you up to the level and intensity YOU need.
This is what we do:
We program using the guideline 'constantly varied, functional movements carried out at high intensity' and it goes like this:
Constantly varied - all planes of movement, all muscle groups, all energy pathways, all domains of fitness. Not too little, not too much.
Functional movements - squatting, lifting, pressing, pulling, pushing, lunging, running, jumping, stretching, balancing, holding. Things you need to do to remain independant - able to move you and your stuff.
Carried out at high intensity - this is the programming variable. What is 'high intensity' to you may not raise a sweat for the person next to you, or be too much for your friend. What intensity do you need to get things happening in your body - what load, what speed, what duration?
So on a given day, the WOD is written up with 'prescribed' weights, reps and rounds. You will do the workout as written either 'Rx' (as prescribed) or 'not Rx'. Most of us are 'not Rx' in varying degrees for a good while before building up the strength, skills and intensity needed to complete the WODs Rx - our goal! And you may do some WODs Rx and some not - depends on what is in the WOD and what your stengths and skills are. Do what you need to do to improve.
You can do it. Yes you can.