Crossfit Technique

Front 1

Define technique

Back 1

the movements the athlete completes to accomplish the task

Front 2

Articulate how technique confers safety, efficacy, and efficiency

Back 2

technique ensures results that are measurable, observable & repeatable

safety- whats the risk involved
Efficacy- what am i to get out of it
Efficiency- how long is it going to take

Front 3

Articulate how technique can be assessed to determine effectiveness

Back 3

A technique is considered better if it improves work capacity across broad time and modal domains

Front 4

Explain the relationship of practice to technique

Back 4

practice improves the neuro skills which improves technique

Front 5

Explain the relationship of coordination, accuracy, agility, and balance to practice & technique

Back 5

these are all the neuro skills that technique will improve with practice

Front 6

Explain the relationship of technique to optimizing results

Back 6

Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics

Front 7

Explain the relative demand on the neurological system as load increase

Back 7

load increase greater load on neuro system

Front 8

Differentiate traditional definitions of strength from CrossFit’s definition of strength

Back 8

traditional is around the muscular contractile force but in CF what matters is the ability to apply muscular force to do real physical work which cannot be independent

Front 9

Explain how technique is necessary to be strong/powerful

Back 9

proper technique is the mechanism by which potential human energy & strength are translated into real work capacity

Front 10

Define productive application of force

Back 10

strength

Front 11

Define threshold training and threshold speed

Back 11

to increase intensity to a point where mechanics fail, to then reduce intensity to improve on the mechanics

Front 12

Explain how to use threshold training as a tool for practicing and improving technique while maximizing speed

Back 12

Perfect technique and mechanics cannot be sustained at maximum output. Maximum output cannot be achieved without good technique and mechanics. This conundrum is resolved by ramping up the intensity until the mechanics start to degrade, at which point the athlete should refocus on the mechanics while sustaining as much intensity as possible. Done properly, this practice leads to improved mechanics at higher and higher levels of intensity.