WHAT ARE FUNDAMENTALS, WHY DO I NEED THEM?
At CrossFit Geelong all new member are required to complete our fundamentals program. Recently a few people have enquired with us but have been completely unfamiliar with the concept of our Fundamentals program and why we do it. Hopefully this little post will clear things up for us all!
Fundamentals are exactly that – the basics of everything we do boiled down to the simplest form, given in the simplest way, with the most attention and time given to you as possible. Each of the key movements and their subsequent variations are broken down, explained and practiced, with an opportunity for you to ask questions and gain clear, concise feedback from our coaches. It’s completely understandable that many people are eager to get into our classes and start getting fit, but if you take a bit of time to understand the concepts behind CrossFit, it becomes much clearer that not only will taking the time to nail down each Fundamental movement help you get fitter faster, the process itself if completely properly will give you a decent workout!
We often talk at CrossFit Geelong about our #1 Rule of Technique before Consistency, Consistency before Intensity. Movement, not weight or complexity of progression, is the key to increasing fitness. (Remember that Fitness is our ability to do more of anything we want to do in any amount of time, “increased work capacity across broad time and modal domain”). By spending time developing each of the key movements we cover in Fundamentals (Squats, Presses, Lifts, Gymnastics), you will give yourself the most control and coordination over your body possible before starting classes. Why is this important? Well to be blunt, greater control over your body equals better performance and less risk of injury. Want to do better in the classes? Nail your Fundamentals. Want to reduce the risk of hurting yourself in the classes (and outside the classes in everyday life)? Nail your Fundamentals. A clear trend has become apparent to our coaching staff over the years, which is that those who spend the most time mastering the basics end up the fittest, with the least injuries and niggles, who stay at CrossFit happy and healthy in the long run! Unfortunately the flip side of this, is that many who rush in too early, scale up before they are ready, neglect the basics of their technique or try to use too much weight, end up progressing slowly with a greater chance of injuring themselves.
Fundamentals are an opportunity for our coaches to teach you about scaling (adjusting your movement progression or weight) or modifying the WOD to suit you. What you will find is that in every class, there is a wide variety of members, with a multitude of differing strengths and weaknesses. With every individual struggling or excelling in different areas, in a class with back squats, you might be squatting 100kg, the person to your left squatting 20kg and the person to your right squatting 200kg. The weight doesn’t really matter – it’s the movement (scaled appropriately to your fitness and experience) that counts. Pull-ups are another example, where many people adjust to their level by adding resistance bands. The same movement is achieved but adjusted to everyone’s individual ability in relation to the intended workout.
So with all these pretty important reasons for the development of our Fundamentals program, the question should hopefully be answered as to why we do it. We hope that with this information now in your hands you no longer ask why we have a Fundamentals program that you “have” to do. A better question is why would you go to a gym that doesn’t have Fundamentals?
CrossFit Geelong Fundamentals come in two formats.
- 4 one-hour sessions
- Individually booked in with one of our Level-1 Certified CrossFit Trainers
- Organised to suit a time that fits in with YOUR schedule
- Focus on the movements and concepts you need help with
- 6 one-hour class sessions
- Tuesday, Thursday, Friday Nights at 7-8pm
- An opportunity to meet other new members of our community