1. What we do at Crossfit Eastern Shore:

CrossFit Eastern Shore (CFES) is an elite strength and conditioning facility which uses highly varied, random functional movements performed at a high level of intensity. We run, jump, climb, lift, press, squat, carry, and throw. We practice and train major lifts such as the dead-lift, and clean and jerk. Similarly, we master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, handstands, and sit-ups. We bike, run, row- And we do it all hard and fast. The CrossFit workout of the day (WOD) is the same for everyone. The intensity and weight / load resistance is adapted to each individual’s current fitness level.

The crossfit program is designed for universal scalability making it the perfect application for any individual committed to excellence in fitness regardless of experience. The load and intensity of the program is scaled for the individual, but the workout remains the same for all. Crossfit delivers a true fitness program that is by design, broad, general and inclusive. Our specialty is not specializing. The rewards of this program are evidenced in those people participating in combat/survival sports and all facets of life. The needs of Olympic athletes and housewives differ by degree, not kind. Our terrorist hunters, skiers, mountain bike riders and moms have found their best fitness from the same regimen.

At CFES we don’t care how much you bench press or how big your biceps are. We have no machines, no mirrors, no cables, no chrome, and no gimmicks. CrossFit is not a bodybuilding program; we train for life, not looks. We leave vanity and ego outside our gym and we focus on encouragement of one another and teamwork. Our workouts will humble any ego that slips through the door. This atmosphere fosters positive peer influence, camaraderie, motivation and friendly competition. CFES builds a sense of belonging and family. We offer a high level of personal attention with the addition of quality coaching that yields an intensity level that is unparalleled to all other gyms.

If your interested in the absolute best physical training available along with the equipment that is not available at most other gyms…If it matters to you that we care about your complete fitness goals and we’ll help you obtain them in ways you might not have thought possible…Crossfit Eastern Shore is for you!

2. What is CrossFit?

Def of Fitness– Is increased work capacity across broad time and modal domains.

Standards of Fitness-
1. Competency across the 10 recognized Physical Skills
2. Fitness requires an ability to perform well at all tasks, even unfamiliar tasks.
3. Fitness requires competency and training in each of the 3-metabolic pathways:
-Phosphagen, Anaerobic, Aerobic

Common Ground:  Sickness, Wellness, Fitness

CrossFit works your body as it was designed to be used: as a complete unit. Because CrossFit is constantly varied, it supports a plethora of goals. Whether it’s getting fit, losing weight, producing strength, improving speed, or complimenting sport-specific training, of any combination. The coaches at CrossFit Eastern Shore have tried various other programs and have found that CrossFit makes people fitter, faster, stronger, healthier. And does so, better than any other program. This is real fitness. We train you like this because we see it work.

CrossFit workouts are comprised of large, functional, and multi-joint movements such as: pushing, pulling, squatting, lifting, throwing, running, and jumping, performed at high intensity. We combine these movements in as many ways as possible to keep your body from adapting. The workouts themselves are completely scalable, which means that a CrossFit rookie and a CrossFit Veteran can complete the same workout by scaling intensity, load (weight), or movement. These essential, natural movements will not only improve your athletic performance, but also your health.

The majority of workouts utilize a combination of weightlifting, gymnastics, and metabolic conditioning exercises, using various rep schemes and loads to deliver optimal fitness in and of themselves or alongside your sport-specific training. Our training focuses on the 3 major Metabolic Pathways: Phosphagen, Aerobic (oxidative), and Anaerobic (glycolytic), and will improve your fitness across the 10 general physical skills: cardio-respiratory endurance, speed, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.

We have experience coaching all types of people with these methods – from those only interested in general physical preparedness and health, to the elite athlete.

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 handstands, 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! -Coach Greg Glassman (founder of CrossFit)

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.  However, the needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
The CrossFit Difference.

a. Intensity.

“you get out of it, what you put into it”

The high intensity component is a major proponent of CrossFit programming and is essential to get the full benefits. Intensity is the single most, overlooked, and forgotten aspect of today’s fitness industry. At these high intensities, your body will respond /recover/adapt with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This adaptation is due to the release of Growth Hormone (GH) from the Anterior Pituitary Gland. This GH further stimulates the release of other insulin-like growth factors (IGFs) and these, such as IGF-1, are responsible for muscle growth, long bone growth, amino acid uptake and protein synthesis. GH also causes mobilization of fatty acids from adipose tissue (body fat).
The “secret” behind the programming, in very often 20 minutes or less, to enable you to develop world-class fitness!

b. Multiple-joint (or Compound) Lifts.

The CrossFit training program calls for using the body as a Unit. And to really understand this concept look at the way we function in everyday life. When we walk, jog, run, we are using both the major muscle groups associated with the Hips, and with the Shoulders. When we Climb, again we use both the legs and the arms. And when we pick up our child off the floor??? And when we dance??? How about when we push the buggy at the grocery store???

These compound lifts [vs. isolation movements (biceps curls, lateral raises, leg extensions, calf raises, etc)] carried out at a high Intensity, help produce this neuroendocrine response to a much greater effect. I’m sorry, but Isolation movements cannot be done intensely and have a blunted nueroendocrine response, in addition, isolation movements have no functional analog in everyday life.

c. Accountability

– Being responsible for one’s decisions. 

CrossFit is a commitment. And as with any type of commitment, there is accountability. We are accountable to you, you are accountable to us. We are all more successful when we have someone else to answer to. You will never be let down, you will never fail anyone else. Every step, every rep, every second, we at Crossfit Eastern Shore will be right there with you.
Why be Fit, when You can be CrossFit.
For additional resources on CrossFit, check out the links below:
What is Fitness (CrossFit Journal)
CrossFit Foundations (CrossFit Journal)