Crossfit Basics

Front 1

Cardiovascular/respiratory endurance

Back 1

The ability of body systems to gather, process, and deliver oxygen.

Front 2

Stamina

Back 2

The ability of body systems to process, deliver, store, and utilize energy.

Front 3

Strength

Back 3

The ability of a muscular unit, or combination of muscular units, to applyforce.

Front 4

Flexibility

Back 4

The ability to maximize the range
of motion at a given joint.

Front 5

Power

Back 5

The ability of a muscular unit, or
combination of muscular units, to apply maximum force in minimum time.

Front 6

Speed

Back 6

The ability to minimize the time
cycle of a repeated movement.

Front 7

Coordination

Back 7

The ability to combine several distinct movement patterns into asingular distinct movement.

Front 8

Agility

Back 8

The ability to minimize transition
time from one movement pattern to
another.

Front 9

Balance

Back 9

The ability to control the placement of the bodies center of gravity in relation to its support base.

Front 10

Accuracy

Back 10

The ability to control movement
in a given direction or at a given intensity.

Front 11

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.

Back 11

Keep intake to levels that will support exercise but not body fat.

Front 12

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.

Back 12

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Front 13

Five or six days per week mix these elements in as many combination's and patterns as creativity will allow.

Back 13

Routine is the enemy. Keep workouts short and intense.

Front 14

Regularly learn and play new sports.

Back 14

Regularly learn and play new sports.