Pyramid of CrossFit- Training Your Fitness at CrossFit Crescent

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Pyramids are both simple and complex.  People often wonder- what really is CrossFit- and the answer is both simple and complex.  And how exactly does it work so well?  We will have a series of CFC Coach’s Blog Posts that will help you understand the answer to this question.

CrossFit is a Strength and Conditioning Program that focuses on improving General Physical Preparedness (GPP). CrossFit is defined as constantly varied, functional movements performed at a high intensity. But the reason we do these things- is so that we have ever increasing ability to do work in any situation- whether running for 10 kilometers or needing to lift a heavy object just one time.  How did the pyramid come about? After many years with thousands of sessions with athletes in the original CrossFit in Santa Cruz, CA.

Pyramid Level 1- Nutrition

True, elite fitness all begins with Nutrition. We talk Screen Shot 2016-08-05 at 2.04.33 PMabout this almost every day in the gym. If you are eating terrible, you are going to get terrible results. Simple. You can’t have a breakfast of bread, labneh, and coffee at 10am with mansif or mugluba for lunch and achieve a high degree of fitness- in fact, you are really unhealthy.  Without getting too complicated – eat meat and vegetables, some fruit, nuts and seeds, little starch and no sugar. Eat only enough to support exercise but not to add body fat.  We cover the essence of CrossFit diet and nutrition, the frequently asked questions about diet, and the best healthy restaurants in Amman.

Pyramid Level 2- Metabolic Conditioning

In simple terms- this is cardio or your aerobic capacity.  Many people walk into CrossFit Crescent and their main goal is “better breath.”  Meaning, they can want to climb stairs, walk in Petra, and just enjoy a hike without having to stop to breathe.  At CrossFit Crescent you will soon be able to work for short, moderate, and long amounts of time . We love to jump rope, run, row, and even do our beloved burpees to increase this. We change the lengths and

Pyramid Level 3- Gymnastics

Being able to control your own body in space and time and being able to perform in the necessary ranges of motion. This is why we emphasize the mobility (another word for flexibility) and gymnastics skill work. If gymnastics is not given proper attention then movements end up having to be substituted for safety concerns. Progress is delayed and motivation can be lost.  We love to work on handstands, pushups, pull-ups, pistols and so much more.  We do this on floors, rings, and bars and even at the monastery at Petra!

Handstand at CF Santa Cruz

Coach Joseph does a handstand at the original location of CrossFit- where Coach Glassman trained people in Santa Cruz, CA

Pyramid Level 4 – Weightlifting

This is the step that everyone wants to jump to so quickly.  Lifting barbells and continuously adding more weight is exciting as you see clear progress. Sometimes you can see progress faster in weightlifting than in the nutrition, metabolic conditioning, and gymnastics components as those require more discipline. It’s important to understand that if you have not gained some mastery of your own body (gymnastics) and if you have not developed some aerobic capacity then your gains in fitness will once again be slowed down in the medium to long run.  The elite weightlifting skills are the Snatch, and Clean and Jerk as seen in the Olympics.

Pyramid Level 5- Sport

Crossfit builds a foundation of strength and conditioning that allows athletes of all kinds to perform at elite levels.  At CrossFit Crescent, we train professional MMA fighters, Olympic swimmers, and even Jordan’s Special Forces.  These are “sports” and we will get them ready for winning!  CrossFit has become a very popular sport itself.  In the CrossFit Games you will see incredible athleticism, strength, and endurance.  It takes years of training, eating right, and getting proper rest to qualify for Regionals and The Games.  If you want to progress in the sport of CrossFit, then you must understand the training timeline and have incredible motivation.

All Levels- Flexibility and Confidence-  

As we grow stronger, more skillful, and gain endurance- we want to do it without injury.  Injuries are bad for everyone- sapping our motivation and stopping or even setting back our hard earned progress.  Proper mobility work with bands, rollers, lacrosse balls and all kinds of stretches help us increase our range of motion and the stability in our joints for long term health and fitness.  This is why we offer Yoga classes at CFC also.


Coach Saif showing his strength and flexibility

After working out with us at CrossFit Crescent for a few months- you will be amazed at how your confidence will increase.  Because our members begin to challenge themselves more than they have before, they see progress- and their confidence begins to build.  At first, when people hear about CrossFit Crescent from their friends and how their lives have been changed- people begin to have hope that they too can have better fitness and health.  Once they begin coming regularly, their hope is realized and they can see their fitness improving.  Then they begin to develop confidence.  This confidence spills over into so many areas of life- school, works, and family.  We begin to try things we’ve never tried before because we are no longer afraid of failure.  We have hope.

The entire CrossFit program is designed to do one thing – increase your fitness and confidence. Fitness is an increase in work capacity over broad times and modal domains. Or in other words, our ability to move more weight, further distance, faster. You can read more about.

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, and 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.”
– Coach Greg Glassman, CrossFitFounder and CEO (Courtesy of CrossFit Inc.)

To get started (or restarted) on your fitness journey- call us at 079 722 8865 or go to our Programs page and fill out your information.

Stay tuned for more in the days ahead!


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