What is CrossFit?

CrossFit is defined as “constantly varied high intensity functional movements.”

Functional movements are natural everyday movements that are essential in our everyday lives. These movements are performed when muscles contract from the body’s core to the extremities. Functional movements are movements we perform countless times each day without ever thinking about them: squats mimic the movement of sitting down into or getting up from a chair; deadlift are the same movement as picking up something from the floor.

Crossfit’s goal is: “to forge a broad, general and inclusive fitness… a program that would best prepare trainees for any physical contingency – prepare them for not only for the unknown but the unknowable.”

With CrossFit training, you are encouraged to be good at everything instead of the best at just one thing. Crossfit’s advantage is that if you need to run a 5K, you will be able to do so, but on the other hand, if you need to do a 100 meter sprint in less than 15 seconds you will be able to successfully do that, too! It’s about quick bursts of explosive power, steady and varied repetitions and long endurance workouts.

There are 4 models used to support CrossFit:
  1. The 10 skills: Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
  2. The Hopper: The ability to do anything that is thrown at you. He or she is fittest who can do the most things well. It’s simple enough; CrossFit trains you to do short, medium and long training days. Your body becomes accustomed to quick, fast bursts of speed or a 1 rep max for weight lifting, and the ability to do endurance training. The goal in CrossFit is not to become the best at everything; it is to successfully do everything well.
  3. Metabolic Pathways: CrossFit is a blend of metabolic pathways – phosphagen, glycolitic and oxidative. These metabolic pathways stand for the energy exerted for each human action.Phosphagen pathways are very quick, high-powered activities – sprints, deadlifts, etc. Glycolitic metabolic pathways are activities that last several minutes – 400 meter runs, 100 push-ups, etc.The oxidative pathways are low-powered and high-endurance activities that last in excess of several minutes – marathons, met-con workouts, etc.
  4. Sickness, Wellness and Fitness:
    This represents wellness in every aspect throughout our lives. People who eat right and exercise consistently in all of the models that support CrossFit will be healthier and able to do more throughout life!
    CrossFit helps people take care of themselves for longer throughout the aging process and fight off infections and sickness better than someone who is not fit.

Don’t accept defeat in getting knocked down; Gain strength in pulling yourself back up!

Marcela Perea

Founder and Personal Trainer, CrossFit 100
Certifications: CrossFit Level 1; CrossFit Olympic Weight Lifting; CrossFit Kettlebell; CrossFit Endurance; CrossFit Prep Coach; CrossFit Kids; CrossFit Running; CrossFit Gymnastics
Marcela Perea

Marcela Perea

Hola and Hello! My name is Marcela Perea. I am Colombian and moved from Paris to the US in 1996. I’m married with four great kids. In 2009 I got my AFAA (Aerobics and Fitness Association of America) Certification and started training clients. The year of 2009 was when I left my career as a fashion designer to pursue my true passion – fitness – full time. Soon after, my clients’ enthusiasm and successes demanded further fitness offerings, so I began teaching small group boot camps. It was around that time that I discovered and fell in love with CrossFit.

In 2010, I achieved my Level 1 CrossFit Certification and began implementing some CrossFit workouts into my boot camps and personal training sessions. I felt so strongly about the benefits of CrossFit that I decided to get to get all the certifications I could and always working on getting more. I am truly a CrossFit certification junkie! CrossFit has certainly changed my life in a big way. It is fun, challenging, and effective for me, and my clients. Once you see the benefits of CrossFit, I know you will feel the same way.

Tina Desing

Trainer at CrossFit 100
Certifications: CrossFit Level 1
Tina Desing

Tina Desing

For a long time I considered myself a “gym rat”. You could find me in the weight room, the cardio machines, in Spin class just about every day of the week. After having two kids, I was still plugging along doing the same boring routine when I given a challenge by a family member to complete a triathlon. I started participating in both triathlon and running events in 2004 and have completed a variety of sprint and half ironman distance triathlon, as well as cycling events, half marathons, 10K and 5K races, with a full marathon on the horizon in 2012. In 2005 I began to help others achieve their triathlon goals from the coaching side as part of a team of coaches providing group training for women.