Category Archives: CrossFit

How to Master Dumbbell Thruster Form for Full Body Power

After we do a little pistol practice, we will hit a metcon.

If you want to hold some weight for the reverse lunges, go for it.

Head to our youtube page for a full rundown of movements.

WARM-UP (NO MEASURE)

Head to Toe

3x

10 ct Plank Hold

10 Pushups

10 Squats

PISTOLS (8X: 0:30 MAX REPS, 0:30 REST )

PISTOL OPTIONS:

1. NARROW SQUAT

2. TOENAIL SPOT

3. SINGLE LEG ANKLE SPOT

4. NARROW SQUAT TO SINGLE LEG STAND

METCON (AMRAP – REPS)

3 Rounds for Reps:

1 Min Burpees

1 Min Reverse Lunges

1 Min Lying Leg Raises

:30 between each movement

Welcome to CrossFit Gyms in Pittsburgh workout!!!!!

This is going to be a long grueling one. We are adding the DB swing today. Very similar to a KB swing, but something a little different.

If you want to do the weighted version, but don’t have DBs, get creative. Use a backpack filled with some weight, milk jugs filled with water, rocks, etc.

WARM-UP (NO MEASURE)

Head To Toe

3 Down Dog to Instep

AMRAP 4 Min:

8 Single Leg Floor Touches (right leg)

8 Left Leg Floor Touches (left leg)

8 ct Inverted Hold/Plank Hold

METCON (AMRAP – ROUNDS AND REPS)

20 Min AMRAP:

20 DB Thrusters (double DB)

20 DB Swings (single DB)

20 High Jumps

20 Dumbbell Snatches (single DB)

METCON (AMRAP – ROUNDS AND REPS)

Body Weight Version:

20 Squat and Press Arms

20 Up Downs (burpee without a pushup or jump)

20 Ground Touch and High Jump

Adding Function to Fitness

Functional Fitness for You!

What do Olympic athletes have in common with exercise beginners?  These two groups – as well as everyone in between – can reap the benefits from a type of exercise that will not only help them excel at their designated activities, but enable them to perform functions of daily living more easily and safely.

Whether you are a gym regular, a weekend warrior, or are completely new to exercise, functional fitness is for you.  At the most basic level, functional fitness can help someone more easily stand up from the couch.  At its most extreme, functional fitness can help Olympic athletes bring home the gold medal.

“For some, functional training may involve movements in strength that enhance a person’s ability to perform daily activities.  Or, it may be used to improve an athlete’s performance in their designated sport, or even to build a better relationship between the nervous system and the muscular system,” said Dan FitzSimons, owner and trainer of CrossFit Pittsburgh Personal Training.  “No matter how you define it, functional training is an important part of exercise and should be included into a person’s routine.”

According to Dan, functional fitness is not a new concept; neither are other types of training such as core training or interval training.

“CrossFit Pittsburgh has been incorporating these necessary exercise components into our clients’ workouts for years,” he said.  “We love all types of training, especially all of the reasons why a person should train.”

The newest component at CrossFit Pittsburgh that will help enhance a person’s functional training routine is the Industrial Athletics Functional Training System, which enables Dan and his team of trainers to bring functional fitness to a whole new level. “The Industrial Athletics is a great addition to our arsenal of functional training weapons,” Dan explained.  “The accompanying fitness tools provide us with a huge array of exercises that have our clients performing compounded moves that will help them develop as an athlete, a homemaker, a weekend warrior, or simply just help them to move around more easily.”

Dan noted that the Industrial Athletics is the foundation and framing for enhancing the overall function and performance for ANYONE who uses it.

“CrossFit Pittsburgh trainers are extremely knowledgeable, motivated and enthusiastic about their jobs and our equipment.  Because of this extensive knowledge, we are able to train anyone who is interested in developing a healthier lifestyle,” Dan said.  “Our functional training tools have many applications in real life, like working with children to develop gross motor skills, to someone who wants to increase their core and overall strength, to elite athletes who want to achieve performance goals.  These tools also help individuals who simply just need help getting up and down stairs, in and out of the car or to simply live a better quality of life.”

Industrial Athletics is a company that cares as much about individuals being able to achieve healthier lifestyles as CrossFit , according to Dan.  “We have seen a real need for functional training in our lives and have gone above and beyond to fulfill that need with our clients.  Our ability to understand this philosophy, absorb the knowledge and develop the skills required to perform on this equipment will have a direct impact on our clients.

“Functional training has always been a big part of our foundation, but it just received a major makeover.  As one of our clients said, ‘People come here for all of the right reasons.’”

Elements of the Best Crossfit

In everything we do, we believe in making you a better person. That means we have to strive to be the Best CrossFit Pittsburgh has to offer. We work hard on a daily basis to be just a little bit better than we were yesterday.  Over the years, we’ve identified three primary elements that we think makes us the Best CrossFit Pittsburgh. Those three elements are fitness, culture, and community. While the elements are technically separate in nature, you will see that they work together to provide a well rounded environment.

First, is fitness. Obviously, as a CrossFit Box, we offer the greatest fitness program in the world, CrossFit. We are not trying to train the next Tour de France winner. We are not trying to train NFL football players. These are specialists in their area of fitness. We are trying to train people to be generally physically fit to take on anything life throws at them. A functional fitness program, like CrossFit Allentown Gyms, prepares you to handle small things like mowing the lawn, moving boxes, or running around the yard with your kids. Once you start CrossFit, you quickly change from the person who has to stop and rest, to the person who is waiting for those who have to stop and rest. However, it also does so much more. Through the fitness our members gain through CrossFit, they can do things like rock climbing, hiking, whitewater rafting, new sports, stand-up paddle board, run 5Ks, etc. with no other training. When done properly, CrossFit can also help you maintain, and restore, vitality into your later years. We have members ranging from 25 years old to 80 years old. We have a saying at Industrial Athletics that we are Forging Elite Fitness For Life.

Best CrossFit Pittsburgh

Second is our culture. We promote a healthy life style, teaching people to act with integrity and humility, ready to take on any form of adversity. So much of being the Best CrossFit Pittsburgh has in the city limits means making you physically healthier.  We are a Pittsburgh fitness center, after all. However, we also want to make you mentally healthier as well. We help you become a happier more fulfilled person through the forming of lasting relationship, helping our local Pittsburgh community, and always being grateful for what we have. We encourage our members to get rid of their ego and be ready to learn from anyone in any situation. We also help people develop integrity.  Put simply, we do what we say we are going to do, when we say we are going to do it. Finally, through the environment our coaches create, our members develop the confidence to overcome challenges we encounter in life.

Third, is our Community. This is the #1 most cited element from our members who say we are the best. The people you meet at the Best CrossFit Pittsburgh has to offer are going to become your best friends. The environment at the gyms in allentown pa is always supportive and encouraging. You will first meet the other people who attend the same classes you do. We’ve had members go to dinner together and even plan vacations together. We also host monthly social events and volunteer events. Sometimes these events are in the gym, sometimes they are outside in the surrounding Pittsburgh area. We’ve even traveled to semi-local parks and rivers  Regardless of what we do, or where we go, we try to get our members to interact inside and outside of the gym. Many people who are moving to Pittsburgh have plugged into our Community as their initial, and long term, social network in the new home. We help them integrate into a city they don’t know. Our Community network provides advice on needed services like doctors, mechanics, shopping, restaurants, and more.

Any CrossFit gym is going to offer fitness. But, to be the best CrossFit Pittsburgh has to offer, we’ve developed more. As we said in the beginning, we are trying to make you a better person. That takes much more than just doing a number of air squats and burpees.