Forget hour-long aerobics classes. The hottest new workout is CrossFit, and it’s quick, high intensity and low-tech. Favored by military and police units, martial artists and pro athletes, it incorporates elements of cardio, weight lifting and gymnastics for a workout that builds a lean, strong physique.

Trainer Joe Petrusky just launched a CrossFit-only training program, CrossFit Select. Petrusky says the key to his workout routine is there is no routine: “The workout constantly varies, so you’re never doing the same thing twice. It’s very intense but very short in duration—you can do it in just 10 or 15 minutes.” The program focuses on functional training, with exercises like sprints, squats and pushups, as well as free weights. One day you’ll do lunges for 400 meters and the next you’ll run stadium steps with kettlebell swings in between.

What you won’t be doing is spending time on an elliptical machine.

The workouts are demanding, but Petrusky says programs can be scaled for all ages and fitness levels. He even offers a CrossFit Momma variation for prenatal and postpartum women, and it’s surprisingly therapeutic for the over-60 crowd. Petrusky has already built a loyal Main Line following that ranges from super-athletes to training neophytes. He offers in-home training, (he’s helped convert clients’ home gyms into CrossFit gyms), or five-day-a-week semi-private group sessions.

Personal: $100 per hour. Groups: $375 monthly per person for 45 minutes a day. 570-640-5440; crossfitselect.com.

1. A quick question

   1)Why is there a different programs for post pardum and the over 60 crowd?

   Posted by Tracey | November 12, 2008, 10:23 am

2. Hey Tracy
   Great questions. Then needs of the elderly and say professional athletes vary by degree not kind. Where one needs functional competency to maintain independence the other needs functional mastery to maintain dominance. Improved hip capacity will help a player throw a ball; it will also reduce the chances of your grandmother falling in the bath tub. A workout that challenges a pro athlete will have a toned downed equivalent for anyone else. Less weight, fewer reps, more rest, whatever is required to all exposure to the movements at a challenging but tolerable and intensity is that is needed to accommodate most special needs. Eventually they will get stronger, bones become more dense, their postures improve, and their attitudes brighten.

   In the post-partum phase, you can begin to get back to your normal workouts. The main things to watch for are ballistic movements (still watching those ligaments) and listening to your body. Don’t do anything that doesn’t feel good. Amp it up slowly while your body adjusts to not being pregnant. You will be tired initially, caring for a newborn. Give yourself a little time to get back to it, but by all means, keep moving! You will get the energy you need to keep up with that baby. Working out will help you get your body back, and help you feel like you are doing something for yourself. It’s good for the mind, good for the body. Make sure your doctor approves of your post-natal exercise program.
   I hope this helps Tracy!
   Feel free to ask me any questions…
   Take Care
   Joe

   Posted by Joe Petrusky | November 17, 2008, 1:16 pm

3. Is there a crossfit facility on the Main Line? I am from Washington,D.C. and we had a few over here, thanks!

   Posted by Susan C. | November 8, 2009, 5:01 pm