Real Fitness

The Landstuhl CrossFit and Combatives Facility (LCCF) strength training program is based exclusively on CrossFit precepts and methology. All the CrossFit Certified Level 1 Trainers at LCCF are 100% convinced of the efficacy of the CrossFit methodology in strength and conditioning development, regardless of the starting point and background of the given soldier, sailor, airman, marine or civilian athlete.

CrossFit is a core strength and conditioning program. CrossFit resists fitness specialization within its programming by deliberately focusing on optimizing physical competence in each of ten recognized fitness domains: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. CrossFit considers you only as fit as you are competent across all these domains.

CrossFit is proven to increase work capacity across broad time and modal domains.

CrossFit focuses on maximizing the body’s neuroendocrine response: developing power, cross-training with multiple training modalities, constant training/practice with functional movements, and adherence to proven diet strategies.

Performing compound/functional movements at high/anaerobic intensity is radically more effective at eliciting nearly any desired fitness result by maximizing your body’s neuroendocrine response. There are too many references and studies conclusively proving the superiority of resistance exercise to cite as sources. Our site has blog entries addressing some of the most recent studies. For more exhaustive proof and concise reference list, the National Strength and Conditioning Association’s most recent edition of Essentials of Strength Training and Conditioning is an amazing resource.

Adaptations to exercise and consequential improvement are dependent on neuroendocrine or hormonal responses. Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response

Benefits of human growth hormone include (but are certainly not limited to) encouraging growth and repair of body tissues, stimulating the immune system, helping build lean body mass, mobilizing your fat stores, shifting your metabolism into fat burning as a fuel source, increasing calcium retention, and battling consequences of aging by increasing bone mineralization and skin thickness (Growth Hormone resources used in this section include Wikipedia, Mayo Clinic, Colorado State, The Journal of Clinical Investigation & EB Medicine)

As Dr. Michael R. Eades explained so sagaciously in his Protein Power nutrition reference (so I’m paraphrasing here): if you are female, THERE’S NO NEED TO STRESS ABOUT STRENGTH TRAINING BULKING YOU UP TO LOOK LIKE THE INCREDIBLE HULK!!!! Your female hormones, lack of male hormones, and the fact you aren’t taking anabolic steroids are all factors which will all make it extremely unlikely you will start exhibiting hulklike characteristics even if you train extensively (….as long as you aren’t on some sort of excessively-high-calorie diet: the Gallon-Of-Milk-Diet (GOMAD) being a great example…). Your own growth hormone coupled with the superior weekly strength training programming we provide you at LCCF will decrease your body fat, and make you more powerful. Your muscles will not necessarily become larger, but certainly denser and more tone in appearance.

The following factors stimulate the release of Growth Hormone:

Decreased blood glucose levels (insulin inhibits GH release) and consequently, a low-carb diet
Increased blood protein levels & consequently, a protein diet
Fasting (at least 14 hrs for women, 16 for men)
Free fatty acid decrease
Deep (stage IV) sleep
Vigorous (high power/intense) Exercise – especially weight lifting

(We will go more into detail about these factors with later posts).

We weight train because weight lifting strengthens joints, increases bone density, prevents osteoporosis, increases muscle mass, improves endurance, decreases insulin levels, and stimulates the release of growth hormone.

To achieve the quickest results, in adherence with the CrossFit methodology, we will focus on your biggest muscle groups – thighs, shoulders, butt, and chest (a 5% increase in size and density of large muscle groups provides a lot more metabolic firepower than the same percentage increase in small muscles groups or individual muscles).

Above all else, we regard your SAFETY as paramount – yours as well as the safety of those around you. Please do not hesitate to ask one of the certified trainers if you feel uncertain with your form or the execution of any exercise! Additionally, should one of the certified trainers witness or be alerted to unsafe practice by any participant, we reserve the right to demand that participant’s immediate vacation of this facility, and possibly (depending on the gravity of their affront), permanent expulsion.

Following are five informational documents provided by CrossFit Headquarters for folks wanting to learn more about the CrossFit program:

What is CrossFit?
Understanding CrossFit
How to Start
CrossFit Journal (free download) “What is Fitness?
CrossFit Journal (free download) CrossFit’s Foundations

  1. James Koehler says:

    Currently I am stationed at Baumholder. I would love to come to the gym. I have worked out at crossfit before in Columbia, SC. if you have any availability on Monday 22 June at 0900 or 1430 please let me know.

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