CrossFit Rx seeks to combine the most effective training principles to create a system for developing optimum fitness and athleticism.
CrossFit extols the notion of constantly varied functional movements performed at high intensity – exercise in the way the body was designed to move, as efficiently, effectively and quickly as possible to achieve the goal of broad, general and inclusive fitness.
Westside Barbell, a powerlifting gym run by Louie Simmons, advocates the conjugate method, a system based loosely on the traditional strength training of the former Soviet Union. This program focuses on basic compound movements such as the squat and deadlift, combining days of maximal load with dynamic effort sessions using lighter load and higher speed.
Rudy Nielsen, owner of Outlaw CrossFit in Alexandria, VA, provides this hybrid programming for us. His goal is to combine the two systems with sprint interval work and plenty of Olympic lifting, while plugging in specific elements that are targeted to eliminating weaknesses in 3-6 week waves. He has an extensive strength and conditioning background, in addition to a USAW Level 2 and various CrossFit certifications: Level 2, Olympic Lifting, Powerlifting (which is held by Louie Simmons at Westside Barbell) and Gymnastics.
The gym is owned and operated by Laura DeMarco, who has been following this style of programming while training for the 2010 CrossFit Games, where she placed 22nd in the world. Most recently she placed third in her weight class at the 2010 USAW/CrossFit Open. She is also a Level 2 CrossFit coach and CrossFit Nutrition certified.
Still wondering what all that means? Take a look at the workouts on the main page to get a better idea of what the program looks like on a day to day basis.
A CrossFit gym is a community; a family that sweats and suffers, laughs with and supports each other. We are not your standard gym, and therefore, we take pride in not operating like one. We look forward to adding you to our family.
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CrossFit Montcon does a perfect job of summarizing the differences between a regular gym and a CrossFit gym:
Them vs. Us
THEY have CNN or Kelly Clarkson playing in the background.
WE have other members cheering you on to finish your last rep.
THEY have cardio machines that tell you you’re going too fast.
WE have trainers that are telling you you’re not going fast enough.
THEY have mirrors.
WE have trainers that tell you how to correct your form.
THEY have biceps curls and cable crossover machines.
WE have squats and deadlifts that you’ll actually be able to transfer into real life.
THEY sell you a membership and hope you only come for one month.
WE want you to come as often as possible to help change your life.
THEY have a 20 minute workout in 2 hours.
WE have a 2 hour workout in 20 minutes.
THEY have a machine at the front desk where you swipe your card.
WE have knowledgeable trainers that are ready to give you all the fitness information that you ask for.
THEY train for looks.
WE train for life.
