Cappello's and CrossFit

Cappello's and CrossFit

As some of you may know, the CrossFit community is one of our largest followings. We receive all sorts of engagement from CrossFitters on a daily basis. It's important to know where something came from, so you can know where you're going so we gathered some key points about CrossFit. Be sure to follow us on social media to keep up with our CrossFit focus for the new year. 

What is CrossFit and where did it come from?

CrossFit, Inc. is a fitness company founded by Greg Glassman and Lauren Jenai in 2000. Promoted as both a physical exercise philosophy and also as a competitive fitness sport, CrossFit workouts incorporate elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman, and other exercises. It is practiced by members of over 10,000 affiliated gyms, half of which are located in the United States, by individuals who complete daily workouts (otherwise known as a "WODs" or "workouts of the day").

Does CrossFit really work?

A 2010 U.S. Army study conducted during a six-week period produced an average power output increase of 20% among participants, measured by benchmark WODs. The average one repetition maximum weight deadlift increased by 21.11%.
A 2013 study by exercise scientists at Ohio State University revealed that participation in a CrossFit program significantly improved VO2 max and decreased body fat percentage in both males and females across all levels of fitness.

Needless to say, it's pretty damn effective.

What about the diet?

Paleo is the diet recommended by CrossFit. Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

The coach is just as important as the diet.

The coach you select will help you get the gains you want to see, keep you on track, and most importantly, help prevent injury. While CrossFit can be done at home, it's important to have someone who is experienced coach you.

How to start?

Find a box (gym), give them a call and visit the location. The vibe is just as important as anything else mentioned. Make sure you can vision yourself training at the location you visit before signing up.

Get some good workout gear and have at it!

If you have any tips to this list or things we may have missed, shoot us an email at

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