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  • Front
  • Back
What is the aim of CrossFit?
To forge a broad, general, and inclusive fitness. To prepare the trainees for any physical contingency--prepare them for the unknowable.
What is CrossFit?
"Constantly varied, high-intensity, functional movement."

What are functional movements?

They are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity and they are compound movements, multi joint. They are natural, effective and efficient locomotors of body and external objects.



Every day life movements.

What is the most important aspect of functional movements?
The capacity to move large loads over long distances and to do so quickly.
What are the three attributes of functional movement and what do they produce?
Load, distance and speed. They produce high power.
What is intensity?
It is defined exactly as power and it is the independent variable most commonly associated with maximizing favorable adaption to exercise.
What is the CrossFit methodology?
Meaningful statements about safety, efficacy and efficiency can be supported only by measurable, observable, repeatable facts. We call this "evidence-based fitness".
Why is CrossFit called the "sport of fitness"?
Because harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.
What does "the fear of sporting failure is worse than the fear of death" mean? How is it implemented in CrossFit?
Men will die for points. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout.
What does breadth in the CrossFit context mean?
Ask Leo.
Why is publicly posting workouts important?
So we can collectively advance the art and science of optimizing human performance with our online CrossFit community.
What are the ten recognized fitness domains?
Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
What is endurance?
The ability of body systems to gather, process and deliver oxygen.
What is stamina?
The ability of body systems to process, deliver, store and utilize energy.
What is strength?
The ability of a muscular unit, or combination of muscular units, to apply force.
What is flexibility?
The ability to maximize the range of motion of given joint.
What is power?
The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
What is speed?
The ability to minimize the time cycle of a repeated movement. (v=d/t)
What is coordination?
The ability to combine several distinct movement patterns into a singular distinct movement.
What is agility?
The ability to minimize transition time from one movement pattern to another.
What is balance?
The ability to control the placement of the body's center of gravity in relation to its support base.
What is accuracy?
The ability to control movement in a given direction or a at a given intensity.
Why was the CrossFit program developed?
To enhance an individual's competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse and randomized physical challenges.
What does the CrossFit program seek?
The maximization of neuroendocrine response, development of power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.
What does a typical workout in gyms consist of?
Isolated movements and extended aerobic sessions.
Why does CrossFit work exclusively with compound movements and shorter high intensity cardiovascular sessions?
Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly and desired fitness result.
Why is CrossFit for everybody?
Because everybody's needs differs by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, accuracy and speed are each important to the world's best athletes and to our grandparents .

What is a "core strength and conditioning" program?

1. The fitness we develop is foundational to all other athletic needs. 2. We endeavor to develop our athletes form the inside out, from core to extremity.
What is the CrossFit definition of an athlete?
A person who is trained or skilled in strength, power, balance, and agility, flexibility and endurance.
What does the CrossFit model hold?
Fitness, health and athleticism.
What is the CrossFit method?
To establish a hierarchy of effort and concern that builds diet, metabolic conditioning, gymnastics, weightlifting and throwing and sport.
What does the diet do?
Lays the molecular foundations for fitness and health.
What does the metabolic conditioning do?
Builds capacity in each Of the three metabolic pathways, beginning with aerobic, then lactic acid and then phosphocreatine pathways.
What do gymnastics do?
Establish functional capacity for body control and range of motion.
What do weightlifting and throwing do?
Develop ability to control external objects and produce power.
What does making it a sport do?
Applies fitness in competitive atmosphere with more randomized movements and skill mastery.
What are fringe athletes?
Their fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges.
What are the energy systems that fuel all human activity?
Aerobic and anaerobic (phosphagen system and lactic acid system).
When is energy derived aerobically?
When oxygen is utilized to metabolize substrates derived from food and liberates energy.
When is an activity termed aerobic?
When the majority of energy needed is derived aerobically.
What is the duration of aerobic activities?
The duration is usually greater than 90 seconds (1:30 mins) and involve low to moderate intensity.
When is energy derived anaerobically?
When energy is liberated from substrates in the absence of oxygen.
When is an activity termed anaerobic?
When the majority of the energy needed is derived anaerobically.
What is the duration of anaerobic activities?
The duration is of less than 2 minutes and involves moderate to high power output or intensity.
What are the two anaerobic systems?
Phosphagen system and the lactic acid system.
How does the aerobic training work?
It benefits cardiovascular functions and decreases body fat. It allows us to engage in low/moderate power output for extended period of time. Excessive aerobic training decreases muscle mass, strength, power and speed. Aerobic activity also decreases anaerobic activity.
How does the anaerobic training work?
It benefits cardiovascular function and decreases body fat. It dramatically improves power, speed, strength, and muscle mass. It allows us to exert tremendous forces over a very brief time. Anaerobic conditioning WILL NOT adversely affect aerobic capacity.
What is the CrossFit approach about the energy systems?
To balance anaerobic and aerobic exercise in a manner that is consistent with the athlete's goal.
What are the 2 Olympic lifts?
The clean and jerk and the snatch.
What does the mastery of the Olympic lifts develop?
The squat, deadlift, power clean and split jerk while integrating them into a single movement of unequaled value in all of strength and conditioning.
How does Olympic lifts help?
The explosiveness that results from this training effectively activates more muscle fibers more rapidly. It teaches one to apply force to muscle groups in proper sequence. It also conditions the body to receive force from another moving body safely and effectively.
Why do we practice gymnastics?
Because the training modality lies in its reliance on the body's own weight as the sole source of resistance. They develop pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales and holds.
Why are gymnastics important?
Not only it helps strength development but it is the ultimate approach to improving coordination, balance, agility, accuracy and flexibility.
What is the CrossFit ideal routine?
There is no ideal routine! We train for any contingency, this is only possible if there is a tremendously varied, if not randomized, program.
The breadth of adaptation will exactly match the breadth of the stimulus. That's why we embrace short, middle and long distance metabolic conditioning, and low moderate and heavy load assignment.
What is neuroendocrine adaptation?
Is a change in the body that affects you either neurologically or hormonally.
What are some of the hormonal responses?
Substantial increase in testosterone, insulin-like growth factor and human growth hormone. Increase in muscle mass and bone density.
What is cross-training?
Participating in multiple sports. Exceeding the normal parameters of the regular demands of your sport or training.
What is the CrossFit dietary prescription?
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominately low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for 30% of your total caloric load.
What should you eat?
Garden vegetables, especially greens, lean meats, nuts and seeds, little starch and no sugar. The stuff with long shelf life is all circumspect.
What foods should be avoided?
High-glycemic carbohydrates.
What is the problem with high-glycemic carbohydrates?
They raise the blood sugar too rapidly. They give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to decreased life expectancy.
What is CrossFit's first fitness standard?
To be as fit as you are competent in each of the ten skills.
What is CrossFit's second fitness standard?
Fitness is about performing well at any and every task imaginable.
What is CrossFit's third fitness standard?
Competency and training in each of the three metabolic pathways.
What are the three metabolic pathways or engines?
The phosphagen pathway, the glycolytic pathway (both anaerobic) and the oxidative pathway (aerobic).
How does the phosphagen pathway work?
It dominates the highest powered activities, those that last less than about ten seconds.
How does the glycolytic pathway work?
It dominates moderate-powered activities, those that last up to several minutes.
How does the oxidative pathway work?
It dominates low-powered activities, those that last up in excess of several minutes.
What are the three measures of health?
Sickness, wellness and fitness.
What is interval training?
The method by which we use anaerobic efforts to develop aerobic conditioning. It mixes bouts of work and rest in timed intervals.
How to improve the phosphagen pathway?
Work in intervals of 10-30 seconds followed by rest of 30-90 seconds repeated 25-30 times. (1:3)
How to improve the glycolytic pathway?
Work in intervals of 30-120 seconds followed by rest of 60-240 second repeated 10-20 times. (1:2)
How to improve the oxidative pathway?
Work in intervals of 120-300 seconds followed by rest of 120-300 seconds repeated 3-5 times. (1:1)
What's the Tabata Interval?
Work in intervals of 20 seconds followed by rest of 10 seconds repeated 6-8 times. (2:1)
What is powerlifting?
It is the sport of three lifts: the bench press, the squat and the deadlift.
What are the five pillars of CrossFit?
Sport, weightlifting and throwing, gymnastics, metabolic conditioning and nutrition.
What is CrossFit's definition of health?
Work capacity across broad time, modal and age domains, sustained fitness.
What is CrossFit's definition of work?
Is the ability to perform real physical work as measured by (force*distance)/time.
What is Fitness?
The ability to move large loads, long distances and to do so quickly in the broadest variety of domains (skills and drills).
What is technique?
Is the mechanism by which potential human energy and strength are translated into real work capacity. It is essential to maximizing power.
What are the four body parts?
Spine, pelvis, femur and tibia.
What are the three joints?
1. The knee is the joint connecting tibia and femur. 2. The hip is the joint connecting the femur and pelvis. 3. The sacroiliac joint connects the pelvis to the spine.
What constitutes the trunk?
Pelvis and spine.
What is flexion and what is extension?
Flexion is reducing the angle of a joint and extension is increasing the angle of a joint.
What were the SI joint and the spine designed for?
For small range movement in multiple directions.
Why is the "hip" so important?
Because powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity and it is the foundation of all good human movement.
What is "muted hip function"?
We also call it "frozen hip", when the pelvis chases the femur instead of the spine, the hip angle remains open and is consequently powerless to extend.
Why is the squat so important?
Because it is an essential, vital, functional and natural component to your well-being. It can greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
What is an air squat?
An unladen, body weight only squat.
When has the squat been mastered?
When both technique and performance are superior.
What's the squat starting position?
Start with the feet about shoulder width apart and slightly toed out. Keep your head up looking slightly above parallel (never look down). Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs, keep the midsection very tight.
What should we do after we have a perfect squat starting position?
Send our butt back and down. Knees should track over the line of the foot. Delay the knees forward travel as much as possible. Keep torso elongated. Stop when the fold of the hip is below the knee, break parallel with the thigh. Squeeze glutes and hamstrings to rise without any leaning forward or shifting balance. Return on the exact same path as you descended. At the top of the stroke stand as tall as you possibly can.
What are the most common faults when squatting?
Surrendering of the lumbar curve at the bottom, rolling knees inside feet, not breaking parallel plane with the thighs, slouching in the chest and shoulders, looking down, lifting the heels and not fully extending the hip at the top.
What causes a bad squat?
Weak glute/hamstring.
Poor engagement, weak control, and no awareness of glute and hamstring.
Resulting attempt to squat with quads.
Inflexibility.
Sloppy work, poor focus.
What are some therapies for squatting common faults?
Bar holds.
Box squatting.
Bottom to bottoms.
Overhead squats.
String touch.
In a squat, what causes not going to parallel and how can you fix it?
Cause: weak hip extensors, laziness, quad dominance.
Therapy: bottom to bottoms, bar holds and box squatting.
In a squat, what causes rolling knees inside out and how can you fix it?
Cause: weak adductors, cheat to quads.
Therapy: push feet to outside of shoe, deliberately adduct (attempt to stretch floor apart beneath feet).
In a squat, what causes dropping head and how can you fix it?
Cause: Lack of focus, weak upper back, lack of upper back control.
Therapy: bar holds, overhead squats.
In a squat, what causes losing lumbar extension and how can you fix it?
Cause: lack of focus, tight hamstrings, cheat for balance due to weak glute/hams.
Therapy: bar holds, overhead squats.
In a squat, what causes dropping shoulders and how can you fix it?
Cause: lack of focus, weak upper back, lack of upper back control, tight shoulders.
Therapy: bar holds, overhead squats.
In a squat, what causes heels of ground and how can you fix it?
Cause: cheat for balance due to weak glute/hams.
Therapy: focus, bar holds.
In a squat, what causes incomplete hip extension and how can you fix it?
Cause: cheating, sets wrong neurological pattern avoiding most important part of squat.
Therapy: string touch.
What's a front squat?
The bar rests on chest and shoulders with loose grip "racked". Mechanics like other squats.
How to deal with the "racked position"?
It is the hardest part of a front squat so practice until your wrists are okay with it. Handstands help since it will force shoulder and wrist flexibility.
What is an overhead squat?
It is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement. It demands and develops functional flexibility and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement and stability.
What are the 7 steps for learning an overhead squat?
1. Start only when you have a strong squat and use a PVC pipe.
2. Learn locked-arm "dislocates" or "pass-throughs" with the PVC pipe and with a wide grip.
3. Be able to perform your "pass-throughs" at the top, bottom and everywhere in between while descending into the squat.
4. Learn to find the frontal plane with the PVC pipe.
5. Start the overhead squat by standing straight and talk with the PVC pipe held as high as possible in the frontal plane.
6. Very slowly lower to the bottom of the squat, keeping the PVC pipe in the frontal plane the entire time.
7. Practice the overhead squat regularly and increase load in tiny increments.
What are the only 2 safe options for bailing out of an overhead squat?
1. Dumping the load forward and stepping or falling backward.
2. Dumping the load backward and stepping or falling forward.

LATERAL ESCAPES ARE NOT AN OPTION.
What is the difference between your overhead squat and your back or front squat?
A solid measure of your midline stability and control, and the precision of your squatting posture and line of action.
What are the muscle groups comprising the "power zone"?
The hip flexors, hip extensors (glutes and hams), spinal electors and quads.
What are the mechanics of a shoulder press?
1. Set up: take bar from rack or clean to racked position. The bar sits on the shoulders with the grip slightly wider than shoulder width. The elbows are below and in front of bar. Stance is approximately shoulder width. Head is tilted slightly back allowing bar to pass.
2. Press: press the bar to a position directly overhead.
What are the mechanics of a push press?
1. Set up: the set up is the same as the shoulder press.
2. Dip: initiate the dip by bending the hips and knees while keeping torso upright. The dip will be between P and N of a squat in depth.
3. Drive: with no pause at the bottom of the dip, the hips and legs are forcefully extended.
4. Press: as the hips and legs complete extension the shoulders and arms forcefully press the bar overhead until arms are full extended.
What are the mechanics of a push jerk?
1. Set up: the set up is the same as for the shoulder press and push press.
2. Dip: the dip is identical to the push press.
3. Drive: the drive is identical to the push press.
4. Press and dip: this time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
5. Finish: stand to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.
What is the role of the abs in overhead lifts?
The primary role is midline stabilization.
What's a deadlift?
Is no more than picking a thing off the ground.
What are the three grips used in deadlift's?
Parallel, hook and alternate.
What are some important steps when performing a deadlift?
1. Look straight ahead.
2. Keep back arched.
3. Arms don't pull, they're just straps.
4. Bar travels along legs.
5. Push with the heels.
How to perform a sumo deadlift high pull?
1. Start on ground.
2. Wide, sumo stance.
3. Take narrow grip on the bar.
4. Look straight ahead.
5. Keep back arched.
6. Pull with hips and legs only until both are at full extension.
7. Flick hip near full extension.
8. Powerful shrug.
9. Immediately pull with arms continuing the bar as it travels up.
10. Keep the elbows as far above your hands as possible.
11. Bring the bar right up under the chin briefly.
12. Lower to hang.
13. Lower to ground.
What is a medicine ball?
A soft, large, pillowy ball that ranges in weight from 4 to 20 pounds. We can use it to introduce the starting position and posture if the deadlift and the lift itself. Also we can front squat and practice cleans with the medball. A similar approach can be used to teach presses and jerks.
What does GHD stand for?
Glute-Ham Developers.
How does the GHD sit-ups recruit the abs?
1. The movement takes the trunk from hyperextension to full flexion.
2. The role of the abs in this sit-up is powerful and largely isometric, they stabilize the torso from undue extension.
What do to if our athlete is afflicted with a weak core?
We start him on the AbMat and introduce the GHD at a later date.
What is hyperinsulinemia?
Is the chronic and acute elevation of insulin as a result of habitual consumption of excess carbohydrate.
How will a good diet affect you?
It will increase