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Program FAQs

Fitness Origins is about results.  Utilizing a hybrid philosophy of CrossFit Inc., “Constantly varied functional movements performed at a high level of intensity”, and the NASM Optimum Performance Training Model, “Stabilization—Strength—Power”, Fitness Origins offers the best training regiment there is.    Our primary goal is getting your body back to a state of optimal performance.  This means, getting the muscles back in balance and working correctly, conditioning the aerobic and anaerobic pathways, properly stabilizing your joints and developing core strength, and building up your athletic threshold.  We do this by starting with fundamental movement mechanics and core stabilization and then slowly and methodically gearing up the intensity.

The Ultimate Goal

To optimize physical competence in each of ten recognized fitness domains.

  1. CardiorespiratoryEndurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy


The preceding is courtesy of CrossFit, Inc.

What Are Functional Movements:

These movements follow and allow universal motor recruitment patterns and multi-joint–core to extremity contractions.  Simplified, they are movements that involve the whole body and therefore increase your performance ability.  Furthermore, training these movements will ultimately increase your ability to move large loads (weight) long distances, quickly.  This is the true equation for fitness and power.

Examples of Movements:

The squat, pull-ups, dips, push-ups, running, power-clean, deadlift, hang clean, muscle-ups, medicine ball throws, handstands, rows, carries, the snatch, jerk, press, catches, jumps, and the endless variety of balance, speed and agility drills—just to name a few.  As stated in the CrossFit training Guide, “There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.”

Examples of Design:

As stated above, we scale our workouts to the client’s needs and abilities.  In doing so, Fitness Origins becomes a universal training program.  Below are examples of workouts broken down into modified formats for different fitness levels.

Workout: “Diane”

Original: For time—21 reps-15 reps-9 reps of 225lbs Deadlift and Handstand push-ups.

Client A (Male 30-160 lbs-4 months into program) 21-15-9reps of 195lbs Deadlift and supported                     Handstand Push-ups.

Client B (Female 25-130lbs-new to program) 21-15-9 reps of 95lbs Deadlift and Incline Push-ups.

Client C (Female 70-145lbs-3months into program) 21-15-9reps 50lbs Deadlift and 10lbs Shoulder Press with dumbbells.

This is just a small example of what we can do to tailor the workout specifically for you.

Intensity:

A lot of people shy away from the word intensity.  To us, the intensity level will be completely based on the client’s progression and will ultimately push their limits to new heights.  Whether it is the total weight or load amount, how the exercise is performed, the number of repetitions or sets, or simply the allotted timeframe of the workout, it is all scale.  However, in order to continue fitness gains of any kind, you need utilize a high level of intensity.  Studies have shown that interval work, though shorter in duration but performed at a higher level of intensity, reaps far better benefits than long-slow training.  Therefore, we can improve you level of health and fitness in a far less time than any other fitness regiment out there.

Benefits of Interval Training:  http://www.squidoo.com/cardio-vs-interval-training

Warm Up

I believe that it is better to do a mix of  general and specific warm up excercises before each work out.  The general movements will be utilized as a full body and system warm up, while the specific movements will be altered each day to target in on the muscle groups that will be pushed and used as prime movers in the workout.   The key to any warm up is to prep the body for exertion, without causing fatigue.  Pre workout fatigue will lead to more muscle imbalances, synergistic dominance, and ultimately to injury.  A recommended warm-up is as follows:

5 -10 minutes walk to light jog on Treadmill or Elptical

2 sets 10 reps– Push-ups–Pull-ups–Air Squats

Stretch 3 sets 3 reps (20 seconds each rep)  Hamstrings-Hip Complex-Quads-Calves-Chest-Back-Arms(TriCeps-BiCeps-Shoulders)-

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