Crossfit Fundamentals

Front 1

What is CF by definition?

Back 1

Constantly varied functional movement performed at a high level of intensity.

Front 2

What is meant by "virtuosity" in CrossFit?

Back 2

Doing common tasks uncommonly well.

Front 3

Why constant variance?

Back 3

1. Broad general inclusive(BGI),
2. General physical preparedness (GPP),
3. Unknowns - vary conditions to prepare for the unknown,
4. Preparation at margins of experience to prevent failure at margins of experience,
5. Change the conditions to expand preparation.

Front 4

What is intensity?

Back 4

Intensity = ability to produce power, i.e. I = P.

Mechanics/Fundamentals --> Consistency --> Intensity

Relative to physical and psychological tolerance - Good, but hurts and is uncomfortable.

Front 5

What does intensity do?

Back 5

It is an independent variable that maximizes the rate of return on favorable adaptations.

Front 6

What are functional movements?

Back 6

1. Natural
2. Universal motor recruitment patterns.
3. Essential to live and function.
4. Safe.
5. Compound yet irreducible.
6. Core to Extremity.

Front 7

What is an athlete?

Back 7

In CrossFit, a person who is trained or skilled in strength, power, balance, and agility, flexibility, and endurance.

Front 8

What are the 10 physical skills?

Back 8

1. Cardio-vascular endurance.(organic)
2. Stamina.(organic)
3. Strength.(organic)
4. Flexibility.(organic)
5. Power.(organic & neurological)
6. Speed.(organic & neurological)
7. Accuracy. (neurological)
8. Agility. (neurological)
9. Balance. (neurological)
10. Coordination. (neurological)

Front 9

What of the 10 physical skills involve organic changes in the body?

Back 9

1. Cardio-vascular endurance.(organic)
2. Stamina.(organic)
3. Strength.(organic)
4. Flexibility.(organic)

Front 10

What of the 10 physical skills involve neurological changes in the body?

Back 10

1. Accuracy. (neurological)
2. Agility. (neurological)
3. Balance. (neurological)
4. Coordination. (neurological)

Front 11

What of the 10 physical skills involve both organic and neurological changes in the body?

Back 11

1. Power. (organic & neurological)
2. Speed.(organic & neurological)

Front 12

What is health?

Back 12

Sustained fitness.

Front 13

What is the goal of fitness?

Back 13

Increased work capacity across broad time and modal domains. (F=WCABTMD)

Front 14

What is wellness?

Back 14

Not being sick.

Front 15

How do you increase physical skills involving organic changes?

Back 15

Productive application of force.

Front 16

How do you increase physical skills involving neurological changes?

Back 16

Technical practice.

Front 17

How do you measure fitness?

Back 17

"Work Capacity" which is Force x Distance = Work/Time = P (Average Power)

F x D = W/T = P

Front 18

What is fitness?

Back 18

Ability to perform well at any and every task imaginable.

Front 19

How do you look at fitness goals?

Back 19

Large Loads, Long Distances, Quickly
LL, LD, Q

Front 20

What are the 9 foundational movements of Crossfit?

Back 20

Squat, Front Squat, & Overhead Squat.

Press, Push Press, & Push Jerk; and Dead Lift.

Sumo Dead Lift High Pull, & Medicine Ball Clean.

Front 21

What are the elements of the 9 foundational movements?

Back 21

1. Mid-line Stabilization.
2. Core to Extremity.
3. Driving Out of Heels.
4. Active Shoulders.
5. Full Range of Motions.

Front 22

What are the 3 metabolic pathways?

Back 22

1. Phophagen (anaerobic)
2. Glycolytic (anaerobic)
3. Oxidative (aerobic)

Front 23

What are the specifications of the phophagen metabolic pathway?

Back 23

Duration of work in sec: 10-30
Duration of recovery in sec: 30-90
Load/Recovery Ratio: 1:3
Repetitions: 25-30

Front 24

What are the specifications of the glycolytic pathway?

Back 24

Duration of work: 30-120
Duration of recovery in seconds: 60-240
Load/Recovery Ratio: 1:2
Repetitions: 10-20

Front 25

What are the specifications of the oxidative metabolic pathway?

Back 25

Duration of work: 120-300
Duration of recovery in seconds: 120-300
Load/Recovery Ratio: 1:1
Repetitions: 3-5

Front 26

What does aerobic mean?

Back 26

Aerobic means energy is derived when oxygen is utilized to metabolize substrates from food and liberates energy.

Front 27

What does anaerobic mean?

Back 27

Anaerobic means energy is liberated from substrates in absense of oxygen.

Front 28

What is the set-up of the AIR SQUAT?

Back 28

Stance: should-width and full extension at hips and knees.

Front 29

What are the points of execution of the AIR SQUAT?

Back 29

1. Weight on heels;
2. Lumbar curve;
3. Chest up;
4. Butt travels back and down;
5. Bottom of squat is below parallel; 5a. Hip crease is below top of the kneecap;
6. Rtn to full extension at hips and knees to complete, and
7. Head position is neutral.

Front 30

What are the primary points of performance of the AIR SQUAT?

Back 30

1. Lumbar curve maintained;
2. Weight on heels;
3. Depth below parallel; and
4. Knees track over feet.

Front 31

What is the set-up of the FRONT SQUAT?

Back 31

Stance: should-width
Full extension at hips and knees.
Bar "racked" on the shoulders,
Hands outside shoulders,
Loose fingertip grip; and
Elbows high, upper arm parallel to the ground.

Front 32

What are the points of execution of the FRONT SQUAT?

Back 32

1. Weight on heels;
2. Lumbar curve;
3. Chest up;
4. Elbows high; arms stay parallel to the ground throughout whole,
5. Butt travels back and down;
6. Bottom of squat is below parallel; 6a. Hip crease is below top of the kneecap;
7. Knees track parallel to feet;
8. Rtn to full extension at hips and knees to complete, and
9. Head position is neutral.

Front 33

What are the primary points of performance of the FRONT SQUAT?

Back 33

1. Bar racked property;
2. Elbows high just outside shoulders;
3. Bar rests on shoulders with loose finger tip grip; and
4. Elbows high throughout the movement.

Front 34

What is the set-up of the SHOULDER PRESS?

Back 34

Stance: Hip Width;
Hands just outside the shoulder;
Bar in front, resting on the "rack" or "shelf" created by the shoulders;
Elbows down and in front of bar; elbows are lower than in the front squat;
Tight midsection; and
Closed grip, with thumbs around the bar.

Front 35

What are the points of execution of the SHOULDER PRESS?

Back 35

1. Cue for the action is "PRESS";
2. Drive through heels; keep the whole body rigid; tight belly;
3. Bar travels straight up to locked out, with active shoulders, directly overhead; and
4. Head accommodates bar/bar path is a straight line.

Front 36

What are the primary points of performance of the SHOULDER PRESS?

Back 36

1. Good setup;
2. Constant tightness in the midsection; ribs locked down;
3. Overhead and active shoulder at the top of the press; overhead means that the bar is over or just behind the arch of the foot, with the shoulder angle fully open; and
4. Bar travels straight up.

Front 37

What is the set-up of the PUSH PRESS?

Back 37

• Stance = hip width
• Hands just outside the shoulders
• Bar in front, resting on the “rack” or “shelf” created by
the shoulders
• Elbows down and in front of bar; elbows are lower than
in the front squat
• Tight midsection
• Closed grip, with thumbs around the bar

Front 38

What are the points of execution of the PUSH PRESS?

Back 38

1. The cue for the action is “Dip, drive, press”
2. Dip: perform a shallow dip (flexion) of the hips, where
the knees push forward slightly, the butt goes back, and
the chest stays upright.
3. Drive: extend the hip rapidly and fully.
4. Press: press the bar to overhead, with locked arms.

Front 39

What are the primary points of performance of the PUSH PRESS?

Back 39

1. Torso drops straight down on the dip. There is no
forward inclination of the chest and no muting of the
hip.
2. Aggressive turn around from the dip to the drive.

Front 40

What is the set-up of the PUSH JERK?

Back 40

• Stance: hip width
• Hands just outside the shoulders
• Bar in front, resting on the “rack” or “shelf” created
by the shoulders.
• Elbows down and in front of bar; elbows are lower than
in the front squat.
• Tight midsection.
• Closed grip, with thumbs around the bar.

Front 41

What are the points of execution of the PUSH JERK?

Back 41

1. The cue for the action is “Dip, drive, press and dip”
2. Dip: perform a shallow dip (flexion) of the hips, where
the knees push forward slightly, the butt goes back, and
the chest stays upright.
3. Drive: extend the hip rapidly and fully.
4. Press and dip: retreat the hip downward and drive the body under the bar, while rapidly pressing the bar overhead.
5. “Catch” the bar with arms locked out overhead.
6. Stand to full extension with bar overhead.

Front 42

What are the primary points of performance of the PUSH JERK?

Back 42

1. Full extension of the hip before reversing hip direction from upward to downward.
2. Landing is in a partial squat with the bar locked out directly overhead.
3. Fast and aggressive.

Front 43

What is the set-up of the DEADLIFT?

Back 43

Stance: Between hip width and shoulder width;
Weight in heels;
Back arched/lumbar curve locked in;
Shoulders slight in front of bar;
Bar in contact with the shins;
Arms locked straight;
Symmetrical grip outside the knees, just wide enough to not interfere with knees.

Front 44

What are the points of execution of the DEADLIFT?

Back 44

1. Drive through the heels;
2. Extend legs while legs and shoulders rise at the same rate;
3. Once the bar passes the knees, the hip opens all the way up;
4. Bar maintains contact with the legs the entire time;
5. Head neutral;
6. On rtn to floor, push hips back and shoulders forward slightly - deply the knee bend; and
7. Once bar descends below the knees and the torso angle is set, return the bar to the set up position.

Front 45

What are the primary points of performance of the DEADLIFT?

Back 45

1. Lumbar curve maintained;
2. Weight on heels;
3. Shoulders slightly in front of bar on setup;
4. Hips and shoulders rise at same rate;
5. Bar stays in contact with legs throughout the movement; and
6. At the top the hip is completely open and knees are straight.

Front 46

What is the set-up of the SDHP?

Back 46

Weight in heels;
Back arched/lumbar curve locked in;
Shoulder slightly in front of the bar;
Bar in contact with shins;
Arms locked straight; and
Symmetrical grip inside the knees.

Front 47

What are the points of execution of the SDHP?

Back 47

1. Accelerate through the heels from the ground to full extension of the hips and legs,
2. Shrug, with straight arms,
3. Arms follow through by pulling bar to the chin with elbows high and outside, and
4. Return the bar down fluidly in the reverse sequence: arms, then traps, then hips, then knees, back to the setup position.

Front 48

What are the primary points of performance of the SDHP?

Back 48

1. Hips open before shrug and arm bend;
2. Bar is pulled up to just below the chin;
3. Fast and aggressive; and
4. Elbows travel and finish high and outside, elbows higher than the hands at all times during movement.

Front 49

What is the set-up of the MBC?

Back 49

Stance: shoulder width or slightly wider;
Weight on heels;
Back arched/lumbar curve locked in;
Shoulders over ball;
Ball on the floor between legs with clearance for the arms; and Arms straight, palms on outside of the ball w/ fingertips pointing down.

Front 50

What are the points of execution of the MBC?

Back 50

1. Accelerate through the heels from the grd to full ext of the hips and legs;
2. Shrug with straight arms;
3. Back arched/lumbar curve locked in;
4. Hip retreats, land in full front squat, with the elbows beneath the ball; and
5 Return to setup.

Front 51

What are the primary points of performance of the MBC?

Back 51

1. Hips reach full extension;
2. Hip is extended and shrug is initiated before arms pull;
3. Ball is caught in a low (below parallel) and tight (not collapsed) front squat position;
4. Fast and aggressive throughout; and
5. Athlete stands all the way up with ball in the rack position to finish.