Montaser Abzakh

Challenging lifts for the experienced

Routine is the enemy.  Plain and simple.

The Founder of the CrossFit methodology is Coach Glassman- he has summarized his definition of fitness into the  100 Words below- we are going to focus today on the second to final sentence below!

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 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.”

Safe, Light exercises for the beginners.

Sure, we must focus on nutrition, compound olympic lifts,  the basics of gymnastics. and build a foundation of endurance.  The secret ingredient that keeps us coming back for more?  The variance of the workouts.  Routine truly is the enemy of our overall health. 

Routine Defined:

“a sequence of actions regularly followed.  There are great uses of routines in life.  In fact, our lives are built on habits (which are build on values and beliefs- but we’ll save that for another blog post).  As we build new routines, our lives will certainly change for better or worse.  Other people have said- “we are what we repeatedly do.”

Routine of not having a Routine

Coming in to the gym 5 or 6 times a week- that should be a routine.  But what you do in that one hour timeframe- should NOT be a routine.  Each day you should come excited about the challenge of the programming for the day.  One of the questions you can ask a prospective CrossFit gym or your head coach is who does the programming for your gym.  Hopefully, that person is following a proper template for giving you a wide variety of challenging things that bring about great results.

Adaptation and Routine

There are a number of factors that influence how fast your body begins to respond to certain exercises and adapts to become stronger, faster, fitter, and more healthy.  The Intensity levels, duration, frequency, and overall fitness level at the time of the workout will dictate the speed and level of adaptation.    The higher the intensity, which requires short to medium duration (under 20 minutes), and more frequent workouts will cause faster and greater adaptation.  Who wouldn’t want that!

A different run with a different goal and adaptation!

The Boredom of Machines in the Regular Gym

For so many of us, we all have tried do the machines at a regular gym by ourself.  If we could afford it, we might pay for Personal Training which is certainly better than trying it all by ourself.  But it still ends up being back and biceps on Mondays and Wednesdays, chest and Triceps on  Sunday and Tuesday, and cardio on Thursday, and try to squeeze in a leg day on Fridays!  It’s the same machines- and you forget what weight you used last week.  Instead, we try to use most of the major muscle groups each day since our exercises are compound movements anyway.

If you need a competition to train for 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 given you a map of the routes, distances, running surface, where to park, and so much more!

Crescent Running Guide

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 moving to Amman.  We can help make your transition smooth!

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! 

Here you can watch a fun video giving you a visual of the Fitness in 100 Words!





Take the first step towards getting the results you want!

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Have a burning question about our gym or program? Want to know if CrossFit Crescent is right for you? Send us an email to [email protected]  or give us a call at 962 7 9722 8865.