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Posted on Tuesday, 09.09.08

SWEAT EQUITY

Take a little bit of this, a little bit of that

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Zeus Shama (left) and Zach Eisenstein perform 'box jumps' during the CrossFit class at Falls Fitness Gym in Miami.

NISSA BENJAMIN / MIAMI HERALD STAFF

CROSSFIT ****

DEGREE OF DIFFICULTY

One guy, father of a newborn, joked that he ''puked'' during the warm-up the first time he did CrossFit.

I can relate.

Many -- like me -- could make it through only one round of ''Donkey Kong'' activities the first time. And yet, some others, like Lucie Dlugasch, 45, a nursing student at the University of Miami, credits the challenge of CrossFit with giving her the mental juice to get a class proposal finished.

Chris Holt, one of the instructors, cites CrossFit's functional fitness properties. Acts like lifting and pulling engage muscles needed in daily activities.

Roberto Barney, 25, my partner for this session, uses CrossFit to train for his forthcoming stint in the Navy Seals. ``The stuff we do here will prepare us so I try to hit it as hard as I can.''

The instructors insist that everyone work at their own pace. There's no shame in not finishing; showing up and trying is the first step. From there, you'll want to work to the next level.

FUN FACTOR

CrossFit sounds like torture but it's really an affirming class. The instructors foster a team atmosphere. ''Building community through fitness,'' Holt says. Sure enough, the session, which included teens to seniors, sounded like the cheerleading spectators at the Olympics.

``Go! You can do it! Great job!''

The ever-changing classes stave off boredom and the intense pace lets you complete an hour's-worth regimen in a third of the time.

TO DO IT

Where: Falls Fitness, 8761 SW 133rd St., Miami; 305-546-7368; www.crossfitthreshold.com.

When: Every day, times vary.

Cost: $20.

By HOWARD COHEN

hcohen@MiamiHerald.com

CrossFit couldn't have come at a better time.

Fueled by a post-Olympics afterglow and a competitive drive that just won't die -- even if the body isn't always up to the task -- CrossFit suits all needs.

The fitness program incorporates training techniques from various sports and the military. The class consists of movements from gymnastics, jumping, running, Russian kettleball training, weights and calisthenics.

CrossFit is competitive because you work against a clock and with a partner.

On this day, we did a class that instructors and gym co-owners Chris Holt, Elisha Voren and Antony Graf curiously dub ``Donkey Kong.''

Among its activities: push-ups that incorporate squats and a thrust toward the ceiling, kettleball lifting that has you rocking and rolling, and jumps up and down on a bench. You'll do this series of exercises three times and in descending repetitions of 21, 15 and nine.

After each activity, you'll run up and down a flight of steps. All the while, you're paired with a partner who keeps track of your time and rep count, and encourages you to finish.

Thank goodness for the partner!

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