CrossFit BluePrint Miami is a core strength and conditioning program powered by the CrossFit methodology and implemented by passionate and knowledgable coaches. The fitness we try to forge is one that is broad, general and inclusive. Our training prepares our athletes for the known and unknowable in daily life. Our specialty is in not specializing!
The CrossFit training is delivered in a prescription of constantly varied, high intensity, functional movements. These movements are the most efficient and natural ways to move and are unmatched in their ability to generate large amounts of power.
The CrossFit BluePrint Miami programming is constantly varied. That means that we will do anything and everything so our athletes are prepared for what ever challenge is thrown at them, whether it is at the box or in the real world!
We use three different models for our programming. Our first standard recognizes that there are ten general physical skills that need to be mastered. They are:
- Cardiovascular/Respiratory Endurance- The ability of body systems to gather, process, and deliver oxygen.
- Stamina- The ability of body systems to process, deliver, store, and utilize energy.
- Strength- The ability of a muscular unit, or combination of muscular units, to apply force.
- Flexibility- The ability to maximize the range of motion at a given joint.
- Speed- The ability to minimize the time cycle of a repeated movement.
- Power- The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
- Agility- The ability to minimize transition time from one movement pattern to another.
- Accuracy- The ability to control movement in a given direction or at a given intensity.
- Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
- Balance- The ability to control the placement of the bodies center of gravity in relation to its support base.
(Thanks are in order to Jim Crawley and Bruce Evans, the makers of the Dynamax Balls and the CrossFit Journal)
Our second model is our view that fitness is about performing well at any and every imaginable task. Imagine a bingo ball machine, with the red paint, the hand crank and the guy yelling B1. Now imagine we replace the Bingo balls with balls that have infinite number of physical challenges, we turn the crank and pull out a challenge. This model suggests that the fitness our athletes will achieve is based on there capacity to do well at every single challenge that comes out of the bingo machine. The adaptation to this type of fitness is one that allows our athletes to be prepared for the known and unknowable in nature.
Our third standard of fitness is training the metabolic pathways. There are three macro metabolic pathways that provide all the energy we need for daily life. These pathways are the Phospagen, Glycolytic and Oxidative Pathway.
The Phosphagen pathway dominates the most high powered activities that last from 0-10 seconds.
The Glycolytic pathway dominates the moderate powered activities that last up to 120 seconds.
The Oxydative pathway dominates low powered activities that last in excess of 120 seconds up to infinity.
By training in all three of these modalities we get what CrossFit BluePrint Miami fitness should look like. Here is an example to drive this point home. Lets take an elite level powerlifter. About 90% of this athletes training volume would be in the phospagen pathway leading to the record breaking 1000 pounds squats. They are very proficient in the phospagen pathway, however they can barely get out of there truck without getting winded, never mind running a mile for time. Clearly they are lacking proficiency in the other two pathways. Lets turn the tables and look at an elite level marathon runner, at the top ranks these athletes run a sub 5 minute mile for 26.5 miles, 90% and more of there training is in the oxidative pathway and if you ask any elite level runner to do a vertical leap you will be surprised that they have zero power and can barely get off the floor because they never train in that domain. The fitness CrossFit BluePrint Miami forges is one that develops and athlete that is proficient in all three pathways yielding elite athletes that can squat 600 lbs and still run a 5 minute mile.
With those three standards of training and our unique programming our athletes will become the BluePrint of what elite fitness should look and feel like.
If you want to learn more about CrossFit BluePrint Miami, click here to go to our Getting Started page
