In gyms and health clubs throughout the world, the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-30 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness.
At CrossFit we work exclusively with compound movements and shorter, high-intensity cardiovascular sessions. We have replaced the lateral raise with push-presses, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do 5 or 6 at short distances. Why? Because compound and functional movements and high-intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result.
Startlingly, this is not a matter of opinion, but solid irrefutable scientific fact…and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports.
CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athletes who do not have access to current technologies, research, and coaching methods.
CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. As such CrossFit is a General Physical Preparation (GPP) program. CrossFit rejects the notion that fitness is defined narrowly by the ability run at a slow pace for extended periods, and we reject the notion that jogging is a path to health and fitness.
CrossFit Hoover is a licensed affiliate of Crossfit and is a community of men and women of all ages and abilities. It includes business executives, housewives, rugby players, federal and state law enforcement officers, firemen, active duty military, children & grandparents, who share the experience of exercising with the most effective overall fitness regimen in existence. CrossFit is the preferred GPP protocol for many champion martial artists and elite military and police units, but the efficacy of CrossFit transcends all levels of age and ability. CrossFit is functional fitness that guarantees incredible results. The workouts are short, with intensity scaled to age and levels of fitness. Most people are dubious that such short workouts can produce such incredible results. Try it, and you will believe.
SHANE RODRIGUEZ is a CrossFit Level 1 certified trainer and has owned and operated Ignite Fitness Fueled by CrossFit for 7 months. He owned, operated and managed Lifestyle Fitness for 7 years. He also traveled nationwide representing Lady of America/Ladies Workout Express starting up over 10 health clubs. He has personal trained over 150 clients including Fabian Sanchez of “Dancing with the Stars”.
A native of Baton Rouge were he went college at LSU and studied Business. Shane lived in Louisiana for 25 years before he moved with his job at AT&T in 1996.He was a Major Account Manager working there for 9 years and was a sales rep for over 14 years. Shane meet his wife Jill in 1998 and was married in 1999. They have been married for 12 years and have two daughters, Olivia and Bella.
Shane has always been involved in sports and fitness playing basketball, football, soccer, baseball, gymnastics, swimming, track and field, golf and tennis. He concentrated on golf and tennis his Junior and Senior year as a number one seed on the team for both. He finished 20th in the State of Louisiana in tennis his Senior year.
Shane’s love of sports and fitness is what lead him to the fitness industry and his passion for CrossFit. He has certifications in personal training through ISSA, NESTA as a speed, agility and quickness trainer, FitTour personal trainer and Golf trainer and Level 1 certification in CrossFit.
Shane and his family have been apart of Church of the Highlands since the very first day and was apart of the original dream team when the church started with 24 couples. The Church has now grown to over 10,000 + members and is one of the fastest growing and largest churches in America.
Shane believes through guided fitness training and proper nutrition people can become in the best shape of their lives regardless of there age or past history. Ignite Fitness is the vehicle that can get them there.
SONIA STEELY became a certified Level I Crossfit Trainer in February 2011 after discovering that Crossfit could take her to another level of fitness beyond what she had accomplished in 18 years of racing and weight training.
A native of Kentucky with a B.S. in Public Relations and Political Science from Murray State University, Sonia has resided in Hoover since 1995. She has completed 8 marathons, 7 half marathons, 4 Ultra Trail Races (50k) and 5 triathlons including the Augusta Half Ironman Triathlon in 2009. She also competes in Adventure Races and plays league tennis for Hoover Country Club and in several USTA leagues.
Sonia is a paralegal and is married to Kelly Steely and mother to two future Crossfitters, Sydney (10) and Dylan (7).