CrossFit workouts are now available at Phoenix Gym. For those new to the term, you can learn more about crossfit.

Each workout will test a different part of your functional strength or conditioning.

The workouts do not specialize in one particular area. Instead they focus on a goal of building a complete body that is capable of anything and everything.

What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

Courtesy of CrossFit Inc.

 

View our CrossFit schedule to see which times work for you!

Who Can Join CrossFit

CrossFit “is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”

For example, if the workout calls for squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start. If you’re injured and can’t do squats at all, a similar movement will be substituted, and if the number of reps is too many for your current ability, that will be reduced. As you get stronger and more experienced you’ll work your way towards eventually doing the workouts as prescribed.

CrossFit is for Everyone

Who Will Benefit The Most from CrossFit

• Beginners to weight training – If you have NEVER weight trained before (or trained only on machines), CrossFit is a great place for you to start.  You’ll learn how to do all of the essential lifts in a highly supportive and nonjudgmental environment.  You might even find that…GASP…you love strength training!
• People looking for support and community - Often times the feeling of community is overlooked.  CrossFit brings this important aspect of health and fitness to the fore front.  The CrossFit community brings people together and inspires success through support and inclusion in every workout.
• Fitness fanatics - For those whose workouts are like brushing their teeth, it’s just routine.  With the constantly varied CrossFit structure, you can workout with consistency.  Whatever your routine may be – every day; 3 days on, 1 day off; 2 days on, 2 days off – you can find classes that will fit your schedule.  You may even end up at the gym sometimes even twice a day.  It’s addicting.
• Athletes - CrossFit has built-in teamwork, camaraderie, and competition.  Almost all workouts have a time component to them, where you either have to complete a fixed number of repetitions as fast as you can, or you need to complete as many repetitions as you can within a fixed amount of time.  You get to compete with people in your class, or go online to see how you did against the world’s elite CrossFit athletes.  There are even worldwide competitions for those who become truly dedicated.

Benefits of CrossFit

According to 800HighTech: “Jerry Hart misrepresented what promised and failed to deliver results. He pre-billed and never delivered what was promised. He took the money and ran and we have never heard from him since. He has never tried to correct this problem or even try to state his side of the story.”

From Jerry Harts website it seemed like he was going to help achieve their goal and more, but Jerry Hart was a fraud. It was a shame it turned out the way it was – Okizoo was able to help them recover and helped establish their new Email newsletter program.

Please read their full review on Jerry Hart and their experience with his so called online marketing. Their story will teach you that scams are everywhere and you have to be careful. Do not give your credit card information. If you have had problems with Jerry Hart as well, you can report it on their review and they will let you know how to fix it.

Jerry Hart Scam Report

Jerry Hart attempted to suppress this complaint instead of trying to address it. We now link to the actual report for you to review. It is amazing how Jerry Hart is trying to cover-up and hide his reputation instead of trying to apologize. He is now doing online reputation building known as eReputationBuilder.com and why Jerry Hart is probably trying to cover it up now.

The Lumpini Stadium, which is owned by the Thai Army, opened in 1956 and has been holding championship bouts with famous fighters for over half a decade.

Lumpinee is one of the few places in Thailand where gambling is permitted and it takes place at the second level. The betting is done by hand-signals, just like at the stock exchange trading floor. The security service at Lumpinee is managed by armed Military Police officers. Foreigners usually occupy the expensive ringside seats, while gamblers and aficionados prefer the second or third ring of seats upstairs.

Once the original fight mecca of all Muay Thai enthusiasts, the Lumpini Stadium was and still is the battle ground for the most coveted Thai Boxing titles in the world, along side Rajadamneon Stadium.

The THB380 million new Stadium is set to move to the Ram Intra Road 30 kms north of Lumphini’s current location. The proposed location raises concerns that Stadium’s further proximity from the backpacker haven of Khao San road, which is just 10 minutes walk from Rajadamneon Stadium, could cause the number of tourists visiting the new venue to decrease dramatically. And since foreigners typically pay 10x more than Thais to watch the fight, the move could seriously harm revenue.

Future Lumpini Muay Thai Stadium

It is still unknown what the new stadium will be called, however rumor has it that it may still in some way retain the Lumpini name, which could cause confusion for visitors to the country who are unaware of the change. Another factor that may affect the number of visitors the new stadium will see.

Despite the possible negative effects the move could have on the sport, the closing of Lumphini Stadium is certainly on the horizon. Let’s hope the end of an ear doesn’t affect the most valued Muay Thai titles.

Run like a super hero! Performance, aesthetics and sustainability merged for revolutionary Track and Field uniform.

The Pro Turbospeed uniform gets its aerodynamic form from special Aeroswift patterns and dimples, which are strategically placed on key areas of the body. The design was inspired by the dimples on golf balls, a principle used to reduce drag on the balls for hundreds of years.

Nike Pro Turbospeed Track and Field Running Suit

To determine the best placement of the Aeroswift technology, Nike conducted over 1000 hours of wind tunnel testing before coming up with a design that the company claims can reduce an athlete’s time by 0.023 seconds over 100m.

The uniforms feature super lightweight materials with smooth edge finishes in order to reduce bulkiness.

Nike’s Pro Turbospeed range was born out of an ongoing 12-year endeavor, known as Project Swift – a project with the aim of improving athlete’s velocity.

Nike Pro Turbospeed Design

Nike Turbospeed Advantages

Nike Turbospeed Technology

Their fists may seem small, but their punches, elbows, and kicks come in a fury as they fight to win the prize and honor. Their families wager on the outcome and depend on their children’s income. The documentary looks into this life of children boxers. Some call it exploitation, while others claim it to be a economic necessity. Many of the first viewers response is horror as they are awaken to a existence of little girls fighting for money.

Children Muay Thai Boxers

The girls featured in the video are Stam and Pet. They are one of the many young fighters who fight professionally in Muay Thai child boxing tournaments in Thailand. Their faces beam with youthful innocence, and like other youths around the world laugh and play without a care in the world despite their hard life in their rural village.

Background on Buffalo Girls

The director of the movie stumbled upon a child boxing match featuring Stam in Chonburi province in 2006. He was on his first trip to Thailand, researching a documentary about prisons. Originally he assumed the girls were boxing for fun, but through an interpreter, Stam told him she was in it for money.

After raising money for Buffalo Girls in the US, he returned to Thailand in early 2007, and shot fights and interviews over three years. It took a further three years to translate and edit the film.

Over time, he won the trust of the girls’ parents. While Kellstein didn’t pay them, they now have a 10 per cent stake in the film.

”I originally thought I’d make a film that would start some action to maybe help stop the fighting because that’s just my knee-jerk Western reaction on what to do. But after all my time there and after seeing how empowering it is for the kids, I think just having a film that sparked cultural dialogue and cultural understanding is important. I don’t think it needs to be a means to an end any further than that.”

About Buffalo Girls Documententary

In the film, Stam and Pet’s parents extol boxing as a safe and desirable form of income.

Stam

Stam: Muay Thai Girl Fighter

In the film, Stam and Pet’s parents extol boxing as a safe and desirable form of income. The money that Stam is able to generate from her fights goes to pay off her family’s big new house and also for medical expenses after her father broke his leg.

Stam’s mother watches her daughter spar against adult male relatives. She doesn’t think Stam will get hurt:

”Well, sometimes mistakes happen, but if she’s well trained her ab muscles can take it.”

Pet

Pet: Muay Thai Gril Fighter

Pet’s parents reveal in an interview that Pet has heart disease and her head is shaved as an offering to the spirits to ward off illness.

Review of Buffalo Girls

Kellstein says the film will be confronting for Western audiences, but points out that, without boxing, Pet and Stam couldn’t afford to go to school.

Buffalo Girls Screenshots

After watching 300 bouts and interviewing parents, children, referees, spectators and bookmakers, Kellstein found he couldn’t condemn the sport. Kellstein says the injuries he saw in boxing didn’t exceed a little league football game.

”Is it justifiable what they do? I’m saying for them personally it is justifiable because it’s what they need to do. What’s not justifiable is that the world we live in has such huge economic disparity that people are forced to take those kinds of measures.”

But would parents in the US or Australia send their kids into the boxing ring to fund a new house?

”I do know lots of kids who live their parents’ dreams through gymnastics, dance or Olympic training, kids who are in the movie business. Culturally, because Muay Thai boxing is such a part of Thai life, they don’t see it as so odd to be fighting, it doesn’t have the same connotations.”

He hopes Buffalo Girls illustrates that people in different cultures in different economic circumstances also have dreams and aspirations and needs and they will do whatever it takes to get there.

Buffalo Girls Muay Thai Documentary

They are ideal for explosive exercises, building muscle and burning fat, they also add a new dimension to classic dumbbell workouts like chess presses and flys.

New at Phoenix Gym is a set of Kettlebells to help intensify your workout and help build explosive power. Use the following clips from UFC veteran Clay Guida and others preforming the best kettlebell workouts that will help build strength and conditioning.

This kettlebell workout video covers at least 3 of the most effective kettlebell exercises listed below.

Kettlebell Swing

[0.05mins – 0.35mins] Stand with legs shoulder width apart. Using two hands pick up the kettlebell, bend your hips and arch your back, so the bell is between you knees. Swing the kettlebell upwards to eye level, make sure your arm is extended. Then bring the kettlebell back down between the knees.

One-Handed Swing

[1.17mins – 1.38mins] For a more intense kettlebell swing, you can perform the exercise with one hand. Be sure to work up to the one handed swing, do not use the same weight you would use for the two handed swing.

Squats with two kettlebells

[2.45 – 2.59] Clay performs his squats with two kettlebells. To do this simply pick up the kettlebells in the traditional fashion by the grip. Hold the weights up at shoulder height with your arms bent. To achieve the correct posture, keep you hands tucked near your chin and the weights of kettlebell resting in your forearms. Now bend at the knees whilst arching your hips back.

Now squat as low as you can, and push hard through your heels to return to a standing position. A good rule to note with squats; as you bend your knees keep them inline with your toes. If your knees stick out further than your toes it will put extra strain on the joint and can lead to knee damage.

Squats with One Kettlebell

If two kettlebells are too heavy, you can perform a squat using just one. Stand with your legs shoulder width apart. Pick the kettlebell up with both hands around the weight – not the grip. Hold the kettlebell at eye level with your elbows bent – you should be able to see through the handle. Remember to keep you knees inline, not infront of, your toes.

Bicep Curl

A classic exercise that only gets better with kettlebells. Stand with your legs shoulder width apart, hold the kettlebell by the grip with your arm beside your body. Curl your forearm up, as you reach the top you can let the kettle bell touch the forearm, before being your arm slowly back down beside your body.

Kettlebell Clean

This exercise is almost an extension of the swing. It’s an advanced move so make sure you follow all the tips in the video as closely as possible. To perform a clean, stand with your legs shoulder width apart, hips back, and knees bent. Pick the kettlebell by the grip with one hand. Perform a one handed swing, without extending the arm fully. Instead turn your wrist, bend your arms at the elbow and bring the kettlebell up to your chest. The grip should be almost under the chin and the bell should be resting on the outside of your forearm inline with your elbow. Bring the weight back down with the same swing motion and repeat.

Upright Rows

Stand upright with your legs shoulder width apart. Hold the kettlebell by the grip with two hands and your arms extended, so the grip is just below your waistline. Bring the kettlebell up to your chest whilst making sure it’s close to the body. Bring the weight back down slowly, and repeat.

Bent Rows

Take one large step forward, crouch down wide a nice wide base and rest your elbow on your front thigh/knee. Hold the kettlebell by the grip with one hand, and pull it directly up to your chest keeping it inline with your armpit. Lower the kettlebell back down in a controlled motion without letting it touch the floor. Repeat.

Kettlebell Workout Body

Future plans include a restaurant, cardio gym, grappling cage, and more. Be sure to add us on Facebook to get updates as new features become available.

Why TRX

However, many do not know where to start or to take advantage of all that it offers. That’s why we made this post. Tryout these TRX Exercises and tips the next time you are at Phoenix Gym:

TRX Exercise Videos

Build mobility, strength, power, durability and core stability by incorporating the following fitness into your warm-up routine. Increase difficult as you progress.

TRX Pull-up

A simple exercise to start off with. It will get your shoulders looking massive.

TRX Body Saw

The TRX Body Saw builds strong abs, shoulders and back muscles, and in an excellent exercise for a total body workout

Cardio Training

Here one of the fitness and conditioning world’s brightest stars, Coach Dos, delivers his TRX Cardio Strength Workout, five rounds of punishing strength work on the TRX Suspension Trainer interspersed with cardio. This is one effective workout – watch as he brings the staff at TRX HQ (some of the most conditioned TRXers around!) to their knees.

Favorite TRX Exercises

In this video, Coach Dos shows us moves for upper body, moves for lower body, pushing moves, pulling moves, anything you could want in a killer total body workout on the TRX Suspension Trainer.

TRX Kettlebell Workout

Combining the TRX Suspension Trainer with kettlebell training yields a hybrid workout that packs a wallop. The TRX Kettlebell: Iron Circuit Conditioning video is an exceptional fusion workout that will build your strength, conditioning, mobility, stability and balance, all in one workout.

Build Core Strength

TRX Plank Press, TRX Incline Plank and TRX Incline Press.

TRX Burpee

Learn how to perform the TRX Burpee — one of the classic TRX exercises that combines upper- and lower-body movements to help you build endurance and increase you heart rate.

Strong Lats and Abs

Proximal stability is keeping your core, lower back, and lats stable so that you can move your arms, legs and other moving parts farther from the center of the body in a pain free and natural full range of usable motion. This is called distal mobility, and will make you perform better in sport, and in life.

TRX Combo Exercises

As you start becoming comfortable with the TRX, you can start creating combination exercises to get maximum benefit and to up the difficulty level.

Body Machine