Pyramid of CrossFit- Training Your Fitness

People often wonder- what really is CrossFit?  How exactly does it work so well?  We explain our training philosophy one piece at a time illustrated as the pyramid of CrossFit.Pyramid of CrossFit

CrossFit is a Strength and Conditioning Program that focuses on improving General Physical Preparedness (GPP).  Basically, CrossFit prepares you to face the unknown.  CrossFit is defined as constantly varied, functional movements performed at a high intensity.  We train this way to increase our ability to do work in any situation- whether running for 10 kilometers or needing to lift a heavy object just one time.  After many years with thousands of sessions with athletes in the original CrossFit in Santa Cruz, CA coach Glassman developed this illustration.

Pyramid of CrossFit Level 1- Nutrition

True, elite fitness all begins with Nutrition. We talk about 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.Crescent Grocery Guide

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.

We even created a healthy Restaurant and Grocery guide specific to Amman Jordan to help you get started. Sign up and we’ll send you the free download!


If you are new to Amman, or just starting your journey in fitness in Amman, you should check out our 5 Fitness Tips for Living in Amman.  We can help make your transition smooth!

Pyramid of CrossFit 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 type of aerobic workCrescent Running Guide

Check out our special Running Guide for Amman. We’ve got many details for you including running events and the best places to train.  We picked the top 8 places to run in Amman.  Then we gave you a map of the routes, distances, running surface, where to park, and so much more!


Pyramid of CrossFit 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. You could delay your progress and lose motivation.  Keeping your motivation is key to progress! 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!  There’s a special class each week focused on Gymnastics and another class just working on our mobility.  Check our Schedule for the updated times each week.

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 of CrossFit 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 new habits that can be hard to break.

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.  We have a special class each week that just focuses on these lifts.

Pyramid of CrossFit 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 Mobility classes at CFC also.

Coach Saif showing his strength and flexibility

We will increase your confidence after a few weeks of training with us.  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 will 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, to further distances, faster.

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

The First Step

At Crescent, we know everyone faces stress and a fast paced life that drains our energy.  Our coaches guide you through efficient workouts & simple nutrition to build new habits to achieve the body, energy, and lifestyle to live with courage in today’s world.  Step one is call us at 079 722 8865 to schedule your consultation.  Or you can sign up for the time that fits your schedule.  We will sit with you to hear your goals, your fitness history, and help you know the right next step! 


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