Strong-Girl

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.

 

 The CrossFit program 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. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

We use constantly varied, functional movements in a high intensity way that delivers dramatic fitness results for athletes of all levels of skill and experience:

 

1. Constantly Varied: You will rarely do the same workout twice at CrossFitSomersX. By doing something different every time you work out you keep the body guessing and eliminate plateaus and boredom common in traditional programs. Certain “benchmark” workouts, however, are repeated every 2-3 months to measure performance increases.

 A technician has configured the FastEthernet 0/1 interface on Sw11 as an access link in
VLAN 1. Based on the output from the show vlan brief command issued on Sw12, what will
be the result of making this change on Sw11?
A. Only the hosts in VLAN 1 on the two switches will be able to communicate with each
other.
B. The hosts in all VLANs on the two switches will be able to communicate with each other.
C. Only the hosts in VLAN 10 and VLAN 15 on the two switches will be able tocommunicate with each other.
D. Hosts will not be able to communicate between the two switches.
Answer: D
Explanation:


VLANs are local to each switch’s database, and VLAN information is not passed between
switches without implementing VLAN Trunk Protocol (VTP). Trunks carry traffic from all
VLANs to and from the switch by default but, can be configured to carry only specified
VLAN traffic. Trunk links are required to pass VLAN information between switches. So
Sw11 port should be trunk not access port. Additionally, there are no ports assigned to
VLAN 1.

2. Functional movements: Our goal is to prepare our athletes for life’s obstacles. We do that by using training that mimics life – running, jumping, throwing, squatting, pulling, pushing.

 

3. High intensity: Performing vigorous exercise in a high intensity way is the most effective way to elicit positive changes in performance and body composition. We do this by timing most of our workouts and completing them as fast as safely possible.

 

How it Works

Showing up for the workout is all that’s required, whether you’re using personal training or our group fitness classes. We provide programming and professional instruction that will safely and efficiently build your overall physical fitness. You’ll work harder than you’ve ever worked in your life, but you’ll have fun too, we promise!

 

Why We’re Different

The difference between CrossFitSomersX and other gyms is that we utilize a proven approach that builds capacity in the ten recognized aspects of fitness – cardio respiratory endurance, stamina, strength, power, flexibility, speed, agility, coordination, balance, and accuracy. Our programming provides measurable results that can be sustained over a lifetime, and our instruction empowers our athletes to live healthy, active lifestyles.