Crossfit

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Virtuosity

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Performing the common uncommonly well

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Program Modality

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Monostructural, gymnastics, weightlifting

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Block of Carb

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9grams

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Block of protein

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7grams

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Block of fat

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1.5 fat

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Strength

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The ability of muscular unit to apply force

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Power

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The ability of muscular unit to apply maximum force in minimum time

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What is CroSsfit

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Constantly varied functional movement at high intensity

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The Hopper

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A balance of skills and drills

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Intensity is defined as

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Power

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Intensity

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Is the independent variable most commonly associated with maximizing the greater rate of return favorable adaption to exercise

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Evaluate of any fitness program

3 factors

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Safety, efficacy and efficiency

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Core to extremity

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Functional recruit muscle from core large muscle groups to extremities small muscle groups

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Metabolic conditioning

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Running, biking, swimming

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Pull-ups

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Open with shoulders

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Sport

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Applies fitness in competitive atmosphere with more randomized movements and skill mastery

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GHD

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Hip extension, hip and back extension, back extension and ghd sit up

Midline stabilization the ability to resist movement of the spine with action of the hip

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Time

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Technique and intensity =speed

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3 Macros

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Carb, fat and protein

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What is Fitness

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Increased work capacity measured across broad time and modal domains

Fxd

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Two Olympic lifts

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Clean and jerk/ snatch

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CrossFit Aims

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Forge a broad general inclusive fitness

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Gymnastics

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Develop ability to control external objects and produce power body weight

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Speed

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The ability to minimize the time cycle of repeated movement

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Cardiovascular respiratory endurance

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The ability of the body system to gather process deliver oxygen

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How to optimized results

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By improving technique while maximizing speed.

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10 general physical skills

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Cardio respiratory

Stamina

Strength

Flexibility

Power

Speed

Coordination

Accuracy

Agility

Balance

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Stamina

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

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Functional Movement

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Everyday movements found in everyday life

Category unique to be able to express power

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Mechanics

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The ability to lift properly through our core movement moving yourself and external objects in the most safe efficient and effective manner possible

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Technique

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A movement or position that an athlete takes to accomplish a task

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General physical preparedness

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All CroSsfit athletes proses decent at running and back squat should be decent at everything

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Variance

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Ensures that you are always challenge both physically and mentally workouts never boring.

The variety keeps your body guessing each time. No pattern

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Fitness in 100 words

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Eat lean meat, vegetables, nutsand seeds, some fruit little starch and no sugar

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Pyramid

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Sport

Weightlifting

Gymnastics

Metabolic conditioning

Nutrition

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Rhabdo

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The breakdown of muscle cells content that results in the release of muscle fiber content into blood stream

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Oxidative

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Energy systems is the primary source ATP at rest during low intensity exercises fats and carbs are the primary substrates that are used aerobic

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What factors can be varied in a workout

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Time, load, distance, objects, movements and environments

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Phosphagen

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Macroergic compounds are high energy storage short 10 secs anaerobic 100 meter dash or max deadlift

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Glycolytic

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Short intense 10sec-2mins

Anaerobic 400 meter or elite Fran

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Insulin

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Ingestion of carbs produced by the pancreas storage

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Glucagon

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Counter regulatory hormone to insulin releases energy out of mobilization hormone releases cells

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What are four models that support fitness

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10 general skills physical

The hopper

Metabolic pathways

Sickness to fitness continuum

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Hyper insulin emia

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Too much in the blood

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Core to extremity

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Functional movement begin with a strong core. The movement the transfer energy to recruit large muscle groups to smaller muscle groups

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Work equation

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Force x distance

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Power equation

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Force x distance

Divided by time

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Myoglobin

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When is leaks out with potassium and makes it’s way into the kidneys it breaks down the toxic chemical called ferrihernate

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Muted Hip

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Bar leaves shoulder while still in the flexed position at the bottom

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Signs of Rhabdo

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Nausea, vomiting coke cola urine and muscle pain

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CrossFit Health

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Health as the ability to maintain high fitness across your lifetime

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Power Curve

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Individual work capacity across broad time and modal domains

Health can now be concisely and precisely defined as increased work capacity across broad time, modal domains.

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Legal passing the test allows you to

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Put CroSsfit level 1 trainer on resume or someone’s name. Do not use certified.

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Efficacy

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What is the return

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Qualification of movement for technique is

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Mechanics, technique, form and style

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Technique

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Successful completion of a movement

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Fish Oil

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Prescription is

20:1

2:1 western style

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Omega 3

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Anti-flammatory

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Omega 6

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Pro-flammatory

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Meaningful statements about safety, efficacy and efficiency can only be supported by

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Measurable, observable and repeatable data

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What are the three attributes that qualify functional movements to produce high power

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Load, distance and speed

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Fitness is

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Work capacity across broad time modal domains

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What is work capacity

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Average power the ability to perform real physical work as measured by force x distance divided by time

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How is intensity related to power

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Intensity is the independent variable that is associated with maximizing the rate of return of favorable adaptation to exercise

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What are two ways CroSsfit is a core strength and conditioning program

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1. Core curriculum of fitness foundation of all other athletic needs

2. Core to extremity

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What is health

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Sustain fitness

Health can now be concisely and precisely defined as increased work capacity across broad time, modal, and age domains.

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What is the goal of fitness

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To increase work capacity across broad time and modal domains

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How do we measure health

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By measuring where athletes fall on the spectrum of fitness sickness to wellness using measurable parameters

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3 teaching Cues

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Verbal

Visual

Tactical

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General physical preparedness

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Is a preparatory phase of training is intended to provide balance physical conditioning in endurance, strength, speed and flexibility. It can be considered all around fitness

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ATP

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The currency of effort of all energy output.

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Task priority

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As fast as possible (Fran)

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Time priority

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Time is fixed. AMRAP

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Scaling

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Preserve the stimulus

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Rest Day

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Maximizing recovery and intensity

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Fish oil is

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Polyunsaturated