Greg Glassman: what is crossfit

CrossFit founder Greg Glassman

The first CrossFit gym appeared relatively recently - in 1995, and at the end of 2012 there were 6,775 special gyms in the world (according to other sources - 4,500 certified gyms) and more than half a million “Crossfitters”.

CrossFit founder Greg Glassman was born on October 28, 1956 in Los Angeles, California. He began his career as a personal trainer at the age of 18.

Greg Glassman

In the 1970s, a former gymnast named Greg Glassman had no idea what CrossFit was and, moreover, he could not even guess that more than 30 years later, CrossFit would become a worldwide popular sport. Which he himself will invent.

In fact, Greg Glassman laid down the concept of modern CrossFit back in Santa Cruz, California, in his garage, which was his only training center for many years. It was hard to imagine then that a small cozy gym set up in a garage would in the future grow into more than 10,000 professional gyms as part of the global CrossFit affiliate program.

At the age of 18, Greg worked as a gymnastics coach, and a little later as a personal fitness trainer for celebrities in California. Even then, Glassman practiced high-intensity training to get results in the shortest possible time. But the real work began when Greg was hired by the Santa Cruz Police Department in 1995 as a police officer trainer.

The principles of CrossFit training had not previously been used in training programs, and Greg Glassman's method was gaining popularity due to its justified effectiveness. Therefore, in the same 1995, Greg opened his first CrossFit gym, and already in 2001, launched his website crossfit.com, thus marking the beginning of the development of CrossFit throughout the world.

“Using the word “CrossFit” without permission from the copyright holder is theft.”

CrossFit programs have become a salvation for everyone tired of routine in gyms, where equipment increasingly resembles weapons of mass destruction, and trainers are an unattainable ideal. CrossFit was brought to Russia by the Siberian project CrossFit Berloga, becoming the first official representative of the super-popular brand in America.

CrossFit - as a project, brand and training system - originated in America in the early 2000s. Its author is considered to be Greg Glassman, a former gymnast and now a cult theoretical coach who built an international network project. Unlike regular training, CrossFit clubs offer a set of exercises of varying degrees of intensity and monitor not only muscle growth, but also endurance. The first crossfit club in Russia was opened by athlete Alexey Snurnitsin. Now more than 300 athletes constantly train at CrossFit Berloga; on-site training is held every summer; Crimea and Thailand are next in line.

Alexey Snurnitsin (middle), founder of CrossFit Berloga, 44 years old

Where are you from? What happened before CrossFit Berloga?

Sport is a huge part of my life, if not my whole life. As a child, he played tennis, hockey, boxing (at one time he was even a member of the Russian youth boxing team), and went to the Dynamo sports complex for almost ten years. In the 1990s, when difficult times began, I had to engage in a business that did not bring pleasure. This was a clothing factory, I was a co-owner and was developing a retail network. They expanded relatively widely: deliveries were throughout Siberia, some went to Moscow. This is a mediocre business.

At the end of the 2000s, during the crisis, the situation was the opposite: if in the 1990s everyone went into business, then they “left”. It became really hard, I had to quit. And then I went back into sports, to the Studio Fit fitness club, and started training people. I remember when I was a child, I told my grandmother that I wanted to become a coach, and she replied that “it doesn’t bring me any money at all” (smiles). It turns out he does.

I was a coach for three years, and then I decided that I needed to move somewhere, come up with something. Still, the business streak has not gone away. But Greg Glassman, the American who invented CrossFit, was ahead of me (smiles). He had already done everything, so we had to buy the franchise from him, not him from us.

How did you find out about CrossFit?

Quite by accident, during training. True, all the information on CrossFit was only in English, which I didn’t know then, and in order to get a franchise and open an affiliate (a CrossFit gym - editor’s note), you first had to get a trainer’s certificate. Get training from the company's headquarters, pass the test, and only then think about the branch.

My partners believed in me, and I went to Seoul. We had to go through everything I talked about, but we received official status. It was fair. At that time, an affiliate cost $2,000 a year - not that much money, but still. It was the end of 2010, two months later we opened.

Where are you located?

Everything is there, in Studio Fit. There were two glass walls installed in the hall - everyone who came saw us and was slowly interested in us. Suddenly we find out that Reebok has become Crossfit's global partner. One of their promotions was the worldwide distribution of dropboxes - containers with a mobile room inside. The frame is not assembled, but everything else - barbells, rowing machines, weights, rings, ropes - can be taken out in literally 15 minutes.

We collaborated with the Panatta Sport fitness club, assembled a Reebok dropbox on their site and moved in with them for the summer. In my opinion, it was then that a wave of interest in CrossFit began in the city.

People started bringing their friends and talking about us. After a year, we realized that literally another 3-4 months and there would simply be no room left for training. We started looking for partners and a new platform. We were supported by Siberian Health, and we moved to a large premises on Kirova, 82, where we are still located.

Was this your only partner?

Yes.

How did you get involved with Siberian Health?

The company's managers studied with our trainers.

The launch of CrossFit Berloga cost 1.5 million rubles.

Why did they support you?

For them this is a social project, they are pleased to support us.

And before they came to your coaches, did you know them?

No.

How did you recruit the team?

Bit by bit. We found people in Seversk, Yurga, Omsk, Krasnoyarsk, someone found us themselves. In any community, everyone knows each other, and people who are close in spirit, views, and interests sooner or later consolidate. This is what happened with us too.

What is the first thing you do to attract new employees now?

We are known as one of the most friendly sports communities, where they give the green light to everyone who lives by CrossFit. Do you want a successful sports career? Please. Do you want to earn a lot? Learn, become a professional and take as many shifts and hours as you can handle.

Everyone who defends the honor of the club at serious level competitions trains for free. Each coach in our team is, on the one hand, a star, and on the other, an integral part of a close-knit team.

How did you convey to the audience the difference between a regular fitness club and a CrossFit club?

CrossFit is a very specific and clearly structured system of physical training. A whole science with its own system of knowledge. Before CrossFit, no one described in detail what “fitness” meant or what it meant to be “physically fit.”

In fact, these are at least a dozen different but interrelated indicators. We need to figure this out. There are manuals, guidance on how and what you will achieve. These are mainly group training sessions. You are always on a team, under the supervision of more experienced athletes. Circuit training: you don't sit or stand rooted to the spot. In short, CrossFit is weightlifting, gymnastics, and aerobic exercise.

Another thing is that in Russia even yoga can be called crossfit. Because of this, there is confusion, everyone focuses on different things, forgetting that the point is the balanced development of all physical qualities. One way or another, people see how and how our training differs from ordinary ones.

Were the prices different?

Yes, but not too much. This is generally a problem with all new projects that do not want to play by the rules of the local market. Okay, you conveyed your idea to the client, he understood why your CrossFit is good, but he lives on the left bank, so, my friend, I’m sorry. A person will go where it is more convenient and cheaper for him, across the road. And then he will tell his friends that he is doing fashionable CrossFit. Therefore, in any case, you have to focus on average market prices, even if you are fundamentally different. We based ourselves on prices in fitness clubs. At the same time, we have the lowest prices for CrossFit.

In Novosibirsk?

In Russia. Well, if in Russia, then it means in the world.

Wait. CrossFit Berloga - the cheapest CrossFit in the world?

Well, yes. In Russia everything is very, very cheap. Ok, we don’t take Moscow, but in general - yes (smiles).

What in the world shouldn’t you take?

Nigeria, probably.

≈ 300 regular customers.

Who were your first clients?

Rapid response and special forces soldiers. I don’t know, in my opinion, they pay little attention to physical training there in general. Well, seriously, their preparation alternates with celebrations and drinking. And those who came to us have now switched to a different format of holidays and celebrate soberly. Moreover, several people from special forces have already opened their own fitness clubs in Tomsk and Gorno-Altaisk.

Have the athletes noticed you?

Naturally. People from sports, martial arts, coaches. In recent years, everyone has mixed up, completely different people go: housewives, students, teenagers, managers, athletes - everyone who has heard about “that same” CrossFit.

How do you compete with Extreme Fitness?

They are talking about something else, they have their own politics. I know that Extreme Fitness is considered the cheapest fitness club and that they have their own “CrossFit”. The problem is that this is not CrossFit. You can simply start from a legal point of view. "CrossFit" is a trademark of the CrossFit company. You can't use it just because you want to. Neither you nor your coach, no one. Buy the rights first.

They will object to you that this is no longer so much a brand as a generally accepted training format: there is aerobics, and then there is crossfit.

No, it's just a brand. This is a pure brand.

Using the very word “CrossFit” in advertising, in a list of services, anywhere—without the permission of the copyright holder—is theft.

Don't you overestimate the significance of this fact for the average consumer? Doesn't he care?

Probably a lot of people don't care. But this is a problem not only for the consumer, but also for gyms that offer CrossFit classes without understanding what they are doing. Trainers simply load a person as hard as they can, bring the intensity of training to the limit and call it CrossFit. People leave the hall “done,” because the first thing they try to do is “knock them out.” You see, they hurt people.

As a result, a huge number of ordinary people - those who have not tried real normal CrossFit - believe that CrossFit is a real suicide, that they will work on you until you “die”.

Have you ever wondered where so many CrossFit trainers came from in the city in just a couple of years? This is done like this: the boss calls the coach and says: “You are now responsible for CrossFit. Apparently there’s a lot of money there, we have to keep up.” They send a person to a two-hour course, and that’s it. I just feel sorry for the people - both the athletes and the coaches themselves. They set each other up every day.

Isn’t this success of CrossFit good for you? The market is hotter than ever.

The pseudo-CrossFit market is heating up. But legal issues are making themselves felt, and, for example, in Moscow they are increasingly talking not about “crossfit”, but about “functional all-around.” That is, they do almost everything the same, but with a different name. As far as I understand, we are talking about registering a new sport. This means that the Federation of Functional All-Arounds will appear.

Will this somehow affect the fitness club market in the country? What can change?

Maybe someone will open up under the Federation. When one of our athletes met with Glassman, he asked: “Why are you Russians trying to get to the CrossFit Games, but you yourself are developing something other than CrossFit?” So we are not developing “something else”, so it is difficult to say what the prospects are there.

Is there a chance that you will be out of work with CrossFit?

We will stay on our path. We will not retreat. I can’t help but admit that there are some advantages here too. For example, on City Day, when we ask for a platform from the sports department and they ask us what sport we represent, we will no longer need to make excuses for CrossFit. Because officially there is no CrossFit in the departments, it is not registered anywhere.

With “functional all-around” such problems will not arise. Plus this niche is already developing. The Moscow network of all-around gyms “Heraklion” began to develop its own equipment and inventory. They grow quickly. Now everyone is gradually diverging into their specializations, their “tricks”. For example, we organize competitions and camps.

Why do you need them, by the way? They are unlikely to make a profit.

Competitions, yes - there we just break even. And camps are a super important story, which, among other things, brings money. Another thing is important: training camps are an integral part of any sport. In my opinion, even chess players go out into nature to practice (smiles).

The training camp in Alushta will last 11 days.

You used to travel only to Altai, and now also to Crimea. How did the audience react to this proposal? Aren't you afraid?

Crimea has been discussed for a long time, as soon as it became “ours”. We have several people in our club who were among the first Russians to arrive there from the “mainland.” They told me about the prospects of this place. Well, it’s more convenient for people from the European part of Russia to get there, but people come to us from all over the country. Some go to Altai, others to Crimea. It's a matter of logistics. This year we are planning two camps for 75 people in Altai, and 20 people in Crimea, I think we’ll recruit.

What is CrossFit?

CrossFit is first and foremost a philosophy; CrossFit begins with a belief in fitness and a healthy lifestyle. The main task of this sport is to make the body maximally adapted to different types of physical activity.

The CrossFit system involves training 10 physical qualities at once:

Cardiovascular and respiratory endurance
General physical endurance
Strength
Flexibility
Power
Speed
Coordination
Dexterity
Equilibrium
Accuracy

CrossFit is a training program that includes elements of various physical disciplines: cardio training and running, weightlifting, powerlifting, gymnastics, plyometrics, kettlebell lifting and others.

The CrossFit method allows people with different levels of physical fitness to achieve their physical perfection.

Pros and cons of doing CrossFit

Like any other sport, CrossFit has advantages and disadvantages.

pros

CrossFit has a lot of advantages - we tried to structure them into functional blocks to make it more clear:

Aerobics	Gymnastics	Free weights
Cardiovascular training.	Improves body flexibility.	Strength develops - you will be stronger in every sense of the word.
Strengthening the overall endurance of the body.	Coordination improves.	It may be slower than in bodybuilding, but your muscles will grow with quality nutrition.
Metabolic processes improve.	You will feel and control your body better.	Fat burning. A calorie deficit and regular exercise will ensure your effective weight loss.
You feel better in everyday life - you sleep better, eat well, hurt less, etc.

In addition, the undoubted advantages of CrossFit include:

The variety of activities will never let you get bored during training.
Group classes are always positive and with a small amount of competition, which adds excitement and desire to practice more and more.
You will simply become a universal soldier. You will be able to run 1 km, lift weights, pull yourself up and run another kilometer without much difficulty. Here you can come up with an alternative set of difficult tests in everyday life: hang wallpaper, run to a field, dig up potatoes, carry several bags of them home and, if the elevator is turned off, go up to the 9th floor.

Minuses

But in every barrel of sweets there is a spoonful of nastiness. CrossFit has disadvantages, and this is a fact:

High load on the cardiovascular system. There is an opinion that CrossFit is harmful to the heart. If you do not carefully follow your training and recovery regimen, problems will follow.
Like any sport involving free weights, CrossFit is dangerous. Due to the high intensity, it is perhaps much more dangerous than other similar types of fitness. It is important to carefully follow the technique, not set unnecessary records and not be careless with the exercises.
For maximalists there is an unpleasant moment. The versatility of CrossFit also has its downside - you will always bench less than a lifter, do less pull-ups than a gymnast, and run slower than a marathon runner. In each of the disciplines you will be a strong average student.

If you still have doubts about whether CrossFit is good for your health, we recommend reading our material on this topic.

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Crossfit exercises

Due to the variety of physical disciplines used in CrossFit, the choice of exercises in this sport is very wide. For example, to develop general strength and power, exercises from weightlifting and powerlifting are used: barbell snatch, barbell squats, deadlift, bench press and others.

And to develop explosive strength and speed, various plyometric CrossFit exercises are used, for example, jumping on a platform and push-ups with clapping, as well as sprinting.

The range of exercises does not end there. Those who know what CrossFit is will say that it is a very dynamic sport that allows you to use your imagination to the fullest. The principle of this sport is the simultaneous development of the athlete’s basic physical qualities, so the choice of exercises is also large.

CrossFit includes exercises such as: various types of jumping rope, push-ups on parallel bars and rings, running and its various variations, pull-ups and jumps on the bar, various presses, jerks and jerks of the barbell, all kinds of squats, exercises with weights and dumbbells, rope climbing and dragging heavy platforms with cargo.

For whom might CrossFit not be suitable?

Despite the opportunity to improve physical fitness in a short time, playing this sport is not for everyone.

Crossfit is contraindicated for people suffering from the following diseases:

respiratory tract;
of cardio-vascular system;
genitourinary system;
Gastrointestinal tract;
nervous system or psyche;
musculoskeletal system.

Also, CrossFit classes are contraindicated in the presence of injuries and any infectious diseases, with ocular or arterial hypertension, during lactation, during a cold, or after surgery.

Crossfit workout

The basic principle of CrossFit training is high intensity at given time intervals.

The training program consists of many different complexes, each of which includes a mix of strength and cardio exercises. In CrossFit, it is customary to divide the load by training days WOD, which stands for workout of the day, that is, the load plan for a specific training day.

There can be from 3 to 5 WODs per week, depending on the athlete’s level of preparedness; each individual training day is also built taking into account the planned load. Typically, a WOD involves high-repetition circuit training, where you alternate between different CrossFit exercises, performed one after the other without a pause.

CrossFit workouts are divided into three main types according to the type of load: W – weightlifting, M – cardio, G – gymnastics. There are many different CrossFit training routines that combine all three types of load in one workout.

The main training schemes are “3+1” and “5+2”, that is, three days of work and a day of rest and five training days with two days of rest, respectively. There is also a four-day option, when training days are scattered throughout the week in a convenient way.

Each WOD consists of a specific number of exercises that are performed in a specified number of repetitions or volume. The exercises are performed in a circle one after another without rest, after completing the circle there is a minimum rest and a new circle, such circles can be from 3 to 10.

The simplest complex might look like this:

Hanging leg raises to the bar – 25 times
Push-ups – 50 times
Squats – 50 times
Running – 400 m

While performing the exercises, you are allowed to take short rest periods of 10-20 seconds, for example, do 30 push-ups, take a breath for 10 seconds and finish. After you have completed the first lap, take a short break of up to 2 minutes and start a new lap.

What are the differences from standard circuit training?

At first glance, the CrossFit system is no different from the circuit training familiar to many athletes. In fact, it is CrossFit that involves various loads that are aimed at developing not one, but several physical qualities at once. Among these are strength, endurance, agility.

Here, between each round of training there is a characteristic minimum rest or no rest at all. In addition, CrossFit does not involve the use of isolated exercises. It uses squats, exercises with your own weight (horizontal bar, parallel bars), running, and even cardio equipment, as well as swimming and cycling.

Certificates

There are four levels of CrossFit trainer certification. Opening a CrossFit affiliated gym only requires a trainer to be Level 1 certified.[55]

Level One (CF-L1) is an introductory level where participants attend weekend group classes, learn the basic methodology and fundamentals of CrossFit, and learn how to run their own classes. They discuss techniques and how to adapt them for those who cannot perform them. After completing a Level 1 training course, you need to be confident in running the class, scale your athletes' training accordingly, and maintain CrossFit to its standards.[56]

At the second level, training goes deeper into the mechanics of movement and how to be leaders and communicate with other students. In the second level course, participants learn about athletic ability and are assessed as coaches in groups.[57]

To achieve level three certification, a trainer must complete 1,500 hours of active fitness training and obtain a CPR certification. Level 3 trainers must complete 50 continuing education units every three years to remain certified.[58] To become Level 4 certified, the highest level recognized by CrossFit, Inc., a trainer must earn Level 3 certification and pass a test within several years.[59]

Story

The company was conceived in 1996 as Cross-Fit

[15]Greg Glassman and Lauren Janay founded CrossFit, Inc. in 2000.[16][17] The original CrossFit gym was in Santa Cruz, California, and the first affiliate gym was CrossFit North in Seattle, Washington; by 2005 there were 13, and in 2016 there were more than 13,000.[18] Trainers associated with CrossFit include: Louie Simmons, John Welborn, and Bob Harper.

Glassman gained full control of the company after her divorce from Janay, who tried to sell her stake in the company to an outside party after the divorce settlement, but Glassman bought it with a $16 million loan from Summit Partners.[19]

On June 24, 2022, following an outcry following Glassman's comments taking into account the murder of George Floyd, it was announced that he was selling the company to Eric Rosa, a Colorado-based CrossFit box owner and former CEO of Datalogix. Rosa announced that she would take over as CEO upon completion of the sale in July.[20] In late November, CrossFit announced it had leased a building for its headquarters in Boulder.[21]

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Intermittent fasting

Intense physical training combined with proper nutrition will not always be highly effective. Even if you get up at 5 am and exercise for several hours, body fat may not be burned as quickly as you would like. What to do in this situation? The creators of the system advise sticking to intermittent fasting based on the 16:8 method. The idea is to eat between four and eight in the evening. A positive result will be noticeable after a month. According to CrossFit supporters, in addition to losing weight, they began to feel much better, sleep better, and also their mental abilities increased and problems with flatulence disappeared.

The high effectiveness of intermittent fasting is confirmed by Dr. Aaron Hind, MD. He notes more efficient fat burning and accelerated muscle gain. It also helps normalize insulin levels in the blood, which has a positive effect on overall health.

Proper nutrition

Since CrossFit involves intense physical activity, you will constantly feel hungry. To effectively burn body fat and not gain weight, it is very important to limit yourself in food. Statistics show that most people have problems with this. If you do not want to eat too much, you must develop a proper nutrition program. In this case, special attention should be paid to the number of calories consumed. You should burn more of them than you consume.

According to nutritionists, if you do not follow this rule, you will still be able to build muscle mass and get rid of extra pounds, but it will take much longer. As for the diet, it can be either protein or carbohydrate. According to the CrossFit methodology, there is no fundamental significance here. The main thing is to balance your diet and caloric intake well.

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