When you integrate CrossFit into your Brazilian Jiu-Jitsu classes training, you reveal a range of benefits that go beyond simple fitness gains. CrossFit’s high-intensity workouts and functional movements boost your cardiovascular endurance, strength, and flexibility, all essential for effective BJJ techniques. Also, focusing on mobility and proper form helps reduce injury risks while enhancing your core stability and agility. But there’s more to this synergy between CrossFit and Brazilian Jiu Jitsu classes than just physical improvements; it also sharpens your mental toughness, preparing you to handle the pressures of competitive matches.
Curious about the specific advantages CrossFit offers for Jiu Jitsu?
Julia Kyte is Co-founder of CrossFit Helo and a BJJ student at Gracie Barra West Jordan
How It All Started
In July 2022, I stepped into Gracie Barra West Jordan to start Brazilian Jiu-Jitsu classes, inspired by my husband, Alecio Mejia, who had begun training six months earlier. Although I had a background in collegiate sports, I was new to martial arts and had no wrestling experience. At 39 (plus a few) years old at the time, I faced some challenges, but I was determined to push through my first Jiu Jitsu class and continue training consistently over the next two years.
My journey was made easier thanks to a strong fitness foundation I’d built over 15 years of CrossFit training. As a Coach and Co-Owner of CrossFit Helo (CF Helo), alongside Alecio for the past 11 years, I firmly believe that CrossFit provides an excellent base in strength and conditioning for anyone looking to excel in BJJ classes, especially at Gracie Barra West Jordan.
Entering this new community, I quickly realized the importance of the support I promptly received. The instructors and my fellow students at Gracie Barra West Jordan offered invaluable encouragement. This community support was essential in my early days, helping me push through moments of self-doubt, and now, it’s a pleasure to interact daily.
Training consistently over the next two years, I tried not to drown in the fire hose of terminology and techniques that were presented to me in those first few weeks, months, and, let’s be honest, years during BJJ classes. I saw significant personal growth. Each Jiu-Jitsu class not only honed my physical abilities but also sharpened my mental resilience. The discipline required in BJJ paralleled the dedication I brought from CrossFit, reinforcing my belief in the synergy between the two.
Now, with full transparency, I am still in the “1 ab club” and working on the rest of my 6-pack after 2 kids. But, my CrossFit background ensures that I can worry less about the physical demands and am able to concentrate more on the mental chess that is a BJJ class. Even now, if I need to cut weight to compete in a BJJ competition or if I am getting winded/crushed during rounds, I can rely on the principles taught at CF Helo, starting with nutrition as the foundation. CrossFit Helo offers nutrition challenges twice a year as well as personal one-on-one coaching. Alternatively, I can up my lifting and intensity at CF Helo and see those results transfer into better outcomes in my BJJ classes – even if they are only small victories, such as a correct hip escape while rolling with a much larger male opponent. It all creates a positive momentum and synergy that I love!
The Advantages I Found in Combining CrossFit and BJJ Classes
Integrating CrossFit into my BJJ training led to notable improvements in my cardiovascular fitness, strength, and flexibility. The functional movements in CrossFit enhanced my Jiu-Jitsu techniques, boosting my overall performance and developing mental toughness for a competitive edge.
Improved Cardiovascular Fitness
CrossFit significantly boosted my cardiovascular fitness, enhancing my aerobic capacity for demanding BJJ classes. The high-intensity training in CrossFit improved my stamina, allowing me to endure longer matches without tiring. Engaging in varied routines kept my workouts exciting while enhancing my recovery and performance on the mats.
Enhanced Strength for Brazilian Jiu Jitsu Classes
Strength is crucial in BJJ, and CrossFit developed my muscle endurance, power, and explosive strength. Its weightlifting techniques focused on functional strength, enabling powerful throws and submissions. The high intensity aspect ensured my muscles could withstand prolonged strain, giving me stamina and resilience during matches.
Increased Flexibility
CrossFit enhanced my flexibility, vital for executing complex BJJ moves. Dynamic stretching prepared my muscles for explosive actions, while mobility drills improved my joint flexibility. Also, recovery techniques like foam rolling, or guided stretching, aided faster recovery and reduced my injury risks.
Functional Movement Patterns
Functional movements in CrossFit improved my agility, allowing me to respond quickly in BJJ. Core stability was emphasized, enhancing my balance and control during techniques. Proper form reduced my injury risks, building resilience for consistent training. This holistic approach maximized my physical potential for competitive advantage.
Mental Toughness
CrossFit fostered mental toughness essential for my BJJ classes success. High-intensity workouts built my resilience and focus, helping me stay composed under pressure during matches. Regularly facing physical challenges enhanced my stress management skills, sharpening my mindset for competition and improving my overall performance on the mat.
Functional movements in CrossFit improved my agility, allowing me to respond quickly in BJJ. – Julia
CrossFit as My Preparation for Jiu-Jitsu Competitions
I found CrossFit to be a valuable tool for preparing for Jiu-Jitsu competitions. By incorporating CrossFit workouts into my training regimen, I significantly enhanced my physical performance. CrossFit’s focus on functional fitness developed the strength, endurance, and agility that are essential for success in BJJ.
The proximity of CrossFit Helo to Gracie Barra West Jordan made it convenient for me to integrate both types of training into my schedule. This allowed for a more balanced and effective approach to my overall fitness.
Skill Transferability I Experienced Between CrossFit and BJJ
As a female Jiu Jitsu practitioner, I’m grateful that I already had my strength built up because I did CrossFit 5 days a week. The skills I developed in CrossFit directly benefited my BJJ practice. Strength training, high-intensity training, mobility drills, and recovery techniques were all valuable tools for improving my performance on the mat.
By incorporating these elements into my BJJ training, I enhanced my strength, endurance, flexibility, and overall technique. This helped me perform better in competitions and reduce the risk of injuries.
As I continue my path, now as a new blue belt, I will continue to use CrossFit as my secret weapon. I feel that it provides an amazing platform that helps me to build strength and stamina which will be the key for long term sustainability, and it absolutely complements my BJJ journey. I invite anyone to give CrossFit a shot to take their BJJ to the next level!
A Community Like No Other
At CrossFit Helo, we strongly believe in fostering a sense of community—you are part of our family. Much like the Gracie Barra Utah schools, we have worked hard to cultivate camaraderie within our box. Our coaches and members genuinely care about one another, bonding through our daily WODs (“Workout Of the Day”) where we strive to make every hour spent together the best hour of your day.
We provide a welcoming and safe environment where you can view your fellow athletes as your extended family, and we see you the same way. In partnering with Gracie Barra Utah schools, we are honored to expand our family to include like-minded individuals who enrich our community.
The Partnership Between Gracie Barra Utah and CrossFit Helo
The partnership that CrossFit Helo offers Gracie Barra Utah schools member discounts, convenient location, and a shared community to foster a supportive and collaborative environment.
This partnership allows students to maximize their BJJ training potential by combining the best of both worlds, building a community that supports and encourages each other. By integrating CrossFit workouts into your BJJ training, you can develop a well-rounded and effective fitness regimen.
Don’t miss this chance to boost your Brazilian Jiu-Jitsu training with CrossFit Helo’s help. Check the promo here.
Julia D. Kyte, is a Coach and Co-Owner of CrossFit Helo located in West Jordan, Utah, with her husband, Alecio Mejia. Julia found CrossFit in 2008 in Seattle, WA, and has been doing it ever since. She is a litigation lawyer for a law firm in Salt Lake City, Utah, in addition to being an author of magical children’s books. Alecio and Julia also have two boys who practice BJJ, where they all go to Gracie Barra West Jordan as a family, and she is excited for what lies ahead of them in the years to come.View Author posts
