CrossFit

The others stand around as if they were preparing to begin a game, jumping up and down, loosening up and stretching.

"3 . . . 2 . . . 1 . . . Go!" He yells, as he starts the time, and carefully watches the others' form and technique for proper range of motion and safety. Backs and arms flex, as heads bob rhythmically up and down over the bars like pistons on an engine.

They do five pull-ups, then immediately with no rest, drop and do 10 push-ups. Then it's quickly on to 15 squats. This round of five, 10, 15 is repeated . . . over and over and over for 20 minutes straight. They rest, but only briefly, for they know their time does not stop . . . the clock continues to run.

Sweat beads start to trickle and run down foreheads. Faces begin to turn red. Heavy pants of breathing and gasps for air can be heard. It's as if they just sprinted a mileand it's only been four minutes into the ordeal.They keep track of how many rounds they performed during that timeframe for their score.

From left, AW2 David Daniel, AW2 Brett Collins, AW2 Chad Obermeyer and GM1 Jeremy Downie of the Rescue Swimmer School perform some pull-ups as part of their CrossFit program.

Welcome to CrossFit - the new revolution in fitness. CrossFit's recipe consists of mixing different exercises and blending them in varied numbers, then performing them as intense as possible. Its ingredients include bodyweight calisthenics, powerlifting and Olympic lifts coupled with running and climbing. The key is to keep it random, challenging and intense. Beginners need to approach their first undertaking cautiously to prevent injury.

CrossFit is being used by elite special operation units in the military and law enforcement communities as well as professional athletes and martial artists. Surprisingly enough, it has caught on with everyday people regardless of age, gender and levels of fitness. It's a program anyone can do, because the intensity of the workouts are tailored for each person's skills. Participants might find themselves running, jumping, climbing, throwing objects, catching them or even flipping tires.

Machines are not utilized due to the fact that it doesn't involve moving the entire body. Free-weights, climbing rope, gymnast rings and a demonic device called a kettlebell (it resembles a bowling ball with a handle) are also standard issue.

Participants say CrossFit offers an unlimited variety of workouts and various types of equipment that can't be found at other gyms and facilities. Everyone does the same workout of the day. Each workout has a name (the one described earlier is called "Cindy"). One can either choose the workout listed at www.crossfit.com or you can create your own.

The original CrossFit is based in Santa Cruz, Calif. and is completely open-source information. If you don't understand a certain movement or exercise, just click on the appropriate link to watch a demo, all free of charge without divulging any personal information.

"With CrossFit, one is always trying to improve his or her workout, from lifting heavier weights to posting faster times," said AW2 (AW/NAC) David Daniel, a staff instructor at Rescue Swimmer School and CrossFit convert. "I love it. It's a wonderful program. It's always challenging and the camaraderie is priceless."

AW2(AW/NAC) Cory Lawrence has noticed increased gains in her strength and overall fitness since starting CrossFit.

"I'm able to do more push-ups and pull-ups than I ever did and it's definitely helped during my SFT and PRT," she said. "I'm a believer."

Its simplicity and effectiveness is what attracts most. The competition factor during each workout is what drives and motivates each individual to put out their best times and effort.Not only does one try for their best personal times, but they are wanting to beat the person next to them and win with the fastest overall time or score as well.

For more information on the CrossFit Program, email at chris@cfjax.com.