Руководство по кроссфиту level 1

Использование в коммерческих целях запрещено. Все права защищены. CrossFit является зарегистрированной торговой маркой CrossFit Inc.

CrossFit РУКОВОДСТВО ПО ТРЕНИРОВКАМ

Руководство по тренировкам по CrossFit представляет собой сборник статей из журнала CrossFit, написанных за последние 10 лет преимущественно основателем CrossFit Грегом Глассманом и посвященных фундаментальным движениям и идеям, составляющим методологию CrossFit.

Это Руководство разработано для использования совместно с нашим Курсом подготовки тренеров CrossFit Level 1 для того, чтобы помочь вам подготовиться к тесту на сертификацию CrossFit Level 1 Trainer. Это необходимый, но не исчерпывающий источник. Часть информации, необходимой для прохождения теста, содержится в данных статьях; все остальное преподается непосредственно в течение двух-дневного обучения.

Информация, содержащаяся в данных статьях, является фундаментальной для методологии CrossFit и, как и журнал CrossFit в целом, имеет целью помощь в организации успешного тренировочного процесса.

Основы

• Copyright CrossFit, Inc. All Rights Reserved. CrossFit is a
  registered trademark of CrossFit, Inc.V2.1-20150311KW

  The CrossFit Level 1 Training Guide is a collection of CrossFit
  Journal

  articles written since 2002 primarily by CrossFit CEO and
  founder Coach

  Greg Glassman (Coach Glassman) on the foundational movements

  and methodology of CrossFit. The Level 1 Certificate Course is
  CrossFits

  cornerstone seminar, which has allowed thousands to begin
  their

  careers as CrossFit Trainers.

  This Guide is designed to be used in conjunction with the Level
  1

  Course to develop the participants knowledge and trainer skills,
  as well

  as prepare him or her for the Level 1 test. This is an essential
  but not an

  exhaustive resource. Some of the knowledge required to pass the
  test

  comes from these articles; the other material comes directly
  from the

  two-day course.

  Some edits to the original articles have been made for the
  Training

  Guide to flow as a stand-alone reference, provide context for
  readers,

  as well stay current with the course format. All original works
  are

  preserved in the CrossFit Journal and hotlinks (noted by their
  blue

  color) are provided throughout.

• Copyright CrossFit, Inc. All Rights Reserved. CrossFit is a
  registered trademark of CrossFit, Inc.V2.1-20150311KW

  Table of Contents

  Methodology . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . . . . . 3

  Understanding CrossFit . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . 3

  Foundations . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . . . . . 5

  What is Fitness? (Part 1) . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . 15

  What is Fitness? (Part 2) . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . 26

  Technique . . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . . . . . 29

  Threshold Training . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . 29

  Nutrition: Avoiding Metabolic Derangement . . . . . . . . . . .
  . . . 30

  Glycemic Index . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . 32

  Zone Meal Plans . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . 35

  Typical CrossFit Block Prescriptions and Adjustments . . . . .
  45

  Avoiding Disease . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . 47

  Optimizing Performance . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . 47

  Supplementation . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . 48

  A Theoretical Template for CrossFits Programming . . . . . . .
  51

  The Girls for Grandmas . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . 56

  Movements . . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

  Anatomy and Physiology for Jocks. . . . . . . . . . . . . . . .
  . . . . . . . . . . 60

  Squat Clinic . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . . . . . 63

  The Overhead Squat . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . 71

  Shoulder Press, Push Press, Push Jerk . . . . . . . . . . . . .
  . . . . . . . . . . 78

  The Deadlift . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . . . . 82

  Medicine-Ball Cleans . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . 87

  The Glute-Ham Developer Sit-Up . . . . . . . . . . . . . . . . .
  . . . . . . . . . . 92

  Nine Foundational Movements Summary . . . . . . . . . . . . . .
  . . . 95

  Air Squat . . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . . . 96

  Front Squat. . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . 97

  Overhead Squat . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . 98

  Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . 99

  Push Press . . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . .100

  Push Jerk . . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . .101

  Deadlift . . . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . . . .102

  Sumo Deadlift High Pull . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . .103

  Medicine-Ball Clean . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . .104

  Trainer Guidance . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . . . 105

  Responsible Training . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . .105

  Developing Virtuosity in Coaching . . . . . . . . . . . . . . .
  . . . . . . . . . 110

  Fundamentals, Virtuosity, and Mastery: An Open Letter to
  CrossFit Trainers . . . . . . . . . . . . . . . . . . . . . . . .
  117

  Professional Training . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . . . . . . . 119

  Scaling Professional Training. . . . . . . . . . . . . . . . . .
  . . . . . . . . . . . . . .121

  CrossFit Level 1 Trainer License Agreement in Plain English . .
  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
  . . . . . . . . . . .124

• Originally published in April 2007

  The aims, prescription, methodology, implementation, and
  adaptations of CrossFit are collectively and individually unique,
  defining of CrossFit, and instrumental in our programs successes in
  diverse applications.

  AimsFrom the beginning, the aim of CrossFit has been to forge a
  broad, general, and inclusive fitness. We sought to build a program
  that would best prepare trainees for any physical
  contingencyprepare them not only for the unknown but for the
  unknowable. Looking at all sport and physical tasks collectively,
  we asked what physical skills and adaptations would most
  universally lend themselves to performance advantage. Capacity
  culled from the intersection of all sports demands would quite
  logically lend itself well to all sport. In sum, our specialty is
  not specializing.

  PrescriptionCrossFit is: constantly varied, high-intensity,
  functional movement. This is our prescription. Functional movements
  are universal motor recruitment patterns; they are performed in a
  wave of contraction from core to extremity; and they are compound
  movementsi.e., they are multi-joint. They are natural, effective,
  and efficient locomotors of body and external objects. But no
  aspect of functional movements is more important than their
  capacity to move large loads over long distances, and to do so
  quickly. Collectively, these three attributes (load, distance, and
  speed) uniquely qualify functional movements for the production of
  high-power. Intensity is defined exactly as power, and intensity is
  the independent variable most commonly associated with maximizing
  the rate of return of favorable adaptation to exercise. Recognizing
  that the breadth and depth of a programs stimulus will determine
  the breadth and depth of the adaptation it elicits, our
  prescription of functionality and intensity is constantly varied.
  We believe that preparation for random physical challengesi.e.,

  unknown and unknowable eventsis at odds with fixed, predictable,
  and routine regimens.

  MethodologyThe methodology that drives CrossFit is entirely
  empirical. We believe that meaningful statements about safety,
  efficacy, and efficiency, the three most important and
  interdependent facets to evaluate any fitness program, can be
  supported only by measurable, observable, repeatable data. We call
  this approach evidence-based fitness. CrossFits methodology depends
  on full disclosure of methods, results, and criticisms, and we have
  employed the Internet to support these values. Our charter is open
  source, making co-developers out of participating coaches,
  athletes, and trainers through a spontaneous and collaborative
  online community. CrossFit is empirically driven, clinically
  tested, and community developed.

  ImplementationIn implementation, CrossFit is, quite simply, a
  sportthe sport of fitness. We have learned that harnessing the
  natural camaraderie, competition, and fun of sport or game yields
  an intensity that cannot be matched by other means. The late Col.
  Jeff Cooper observed that the fear of sporting failure is worse
  than the fear of death. It is our observation that 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; this data has important value well beyond motivation.

  AdaptationsOur commitment to evidence-based fitness, publicly
  posting performance data, co-developing our program in
  collaboration with other coaches, and our open-source charter in
  general has well positioned us to garner important lessons from our
  programto learn precisely and accurately, that is, about the
  adaptations elicited by CrossFit programming. What we have
  discovered is that

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  Understanding CrossFit

• CrossFit increases work capacity across broad time and modal
  domains (see What is Fitness? (Part 2) article). This is a
  discovery of great import and has come to motivate our programming
  and refocus our efforts. This far-reaching increase in work
  capacity supports our initially stated aims of building a broad,
  general, and inclusive fitness program. It also explains the wide
  variety of sport demands met by CrossFit as evidenced by our deep
  penetration among diverse sports and endeavors. We have come to see
  increased work capacity as the Holy Grail of performance
  improvement and all other common metrics like VO2 max, lactate
  threshold, body composition, and even strength and flexibility as
  being correlatesderivatives, even. We would not trade improvements
  in any other fitness metric for a decrease in work capacity.

  ConclusionsThe modest start of publicly posting our daily
  workouts on the Internet beginning in 2001 has evolved into a
  community where human performance is measured and publicly recorded
  against multiple, diverse, and fixed workloads. CrossFit is an
  open-source engine where inputs from any quarter can be publicly
  given to demonstrate fitness and fitness programming, and where
  coaches, trainers, and athletes can collectively advance the art
  and science of optimizing human performance.

  Weve taken high intensity, constantly varied, functional

  workouts and distilled load, range of motion, exercise, power,
  work,

  line of action, flexibility, speed, and all pertinent metabolics
  to a single

  valueusually time. This is the sport of fitness. Were best at
  it.

  -Coach Glassman

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  Understanding CrossFit continued

• Originally published in April 2002

  CrossFit is a core strength and conditioning program. We have
  designed our program to elicit as broad an adaptational response as
  possible. CrossFit is not a specialized fitness program but a
  deliberate attempt to optimize physical competence in each of 10
  fitness domains. They are cardiovascular/respiratory endurance,
  stamina, strength, flexibility, power, speed, coordination,
  agility, balance, and accuracy.

  CrossFit was developed to enhance an individuals competency at
  all physical tasks. Our athletes are trained to perform
  successfully at multiple, diverse, and randomized physical
  challenges. This fitness is demanded of military and police
  personnel, firefighters, and many sports requiring total or
  complete physical prowess. CrossFit has proven effective in these
  arenas.

  Aside from the breadth or totality of fitness CrossFit seeks,
  our program is distinctive, if not unique, in its focus on
  maximizing neuroendocrine response, developing power,
  cross-training with multiple

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  Foundations

• training modalities, constant training and practice with
  functional movements, and the development of successful diet
  strategies.

  Our athletes are trained to bike, run, swim, and row at short,
  middle, and long distances, guaranteeing exposure and competency in
  each of the three main metabolic pathways.

  We train our athletes in gymnastics from rudimentary to advanced
  movements, garnering great capacity at controlling the body both
  dynamically and statically while maximizing strength-to-weight
  ratio and flexibility. We also place a heavy emphasis on Olympic
  weightlifting, having seen this sports unique ability to develop
  an

  athletes explosive power, control of external objects, and
  mastery of critical motor recruitment patterns. And finally we
  encourage and assist our athletes to explore a variety of sports as
  a vehicle to express and apply their fitness.

  An Effective ApproachIn gyms and health clubs throughout the
  world the typical workout consists of isolation movements and
  extended aerobic sessions. The fitness community from trainers to
  the magazines has the exercising public believing that lateral
  raises, curls, leg extensions, sit-ups and the like combined with
  20-40 minute stints on the stationary bike or treadmill are going
  to lead to some kind of great fitness. Well, at CrossFit we work
  exclusively with compound movements and shorter high-intensity
  cardiovascular sessions. We have replaced the lateral raise with
  push presses, the curl with pull-ups, and the leg extension with
  squats. For every long distance effort our athletes will do five or
  six at short distance. Why? Because functional movements and
  high-intensity are radically more effective at eliciting nearly any
  desired fitness result. Startlingly, this

  is not a matter of opinion but solid, irrefutable scientific
  fact, and yet the marginally effective old ways persist and are
  nearly universal. Our approach is consistent with what is practiced
  in elite training programs associated with major university
  athletic teams and professional sports. CrossFit endeavors to bring
  state-of-the-art coaching techniques to the general public and
  athlete.

  Is This For Me?Absolutely! Your needs and the Olympic athletes
  differ by degree not kind. Increased power, speed, strength,
  cardiovascular and respiratory endurance, flexibility, stamina,
  coordination, agility, balance, and accuracy are each important to
  the worlds best athletes and to our grandparents. The amazing truth
  is that the very same methods that elicit optimal response in the
  Olympic or professional athlete will optimize the same response in
  the elderly. Of course, we cannot load your grandmother with the
  same squatting weight that we would assign an Olympic skier, but
  they both need to squat. In fact, squatting is essential to
  maintaining functional independence and improving fitness.
  Squatting is just one example of a movement that is universally
  valuable and essential yet rarely taught to any but the most
  advanced of athletes. This is a tragedy. Through painstakingly
  thorough coaching and incremental load assignment CrossFit has been
  able to teach everyone who can care for themselves to perform
  safely and with maximum efficacy the same movements typically
  utilized by professional coaches in elite and certainly exclusive
  environments.

  Who Has Benefited From CrossFit?Many professional and elite
  athletes are participating in CrossFit. Prize-fighters, cyclists,
  surfers, skiers, tennis players, triathletes and others competing
  at the highest levels are using CrossFit to advance their core
  strength and conditioning, but that is not all. CrossFit has tested
  its methods on the sedentary, overweight, pathological, and elderly
  and found that these special populations met the same success as
  our stable of athletes. We call this bracketing. If our program
  works for Olympic skiers and overweight, sedentary homemakers then
  it will work for you.

  Be impressed by intensity, not volume.

  -Coach Glassman

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  Foundations continued

• Your Current RegimenIf your current routine looks somewhat like
  what we have described as typical of the fitness magazines and
  gyms, do not despair. Any exercise is better than none, and you
  have not wasted your time. In fact, the aerobic exercise that you
  have been doing is an essential foundation to fitness and the
  isolation movements have given you some degree of strength. You are
  in good company; we have found that some of the worlds best
  athletes were sorely lacking in their core strength and
  conditioning. It is hard to believe but many elite athletes have
  achieved international success and are still far from their
  potential because they have not had the benefit of state-of-the-art
  coaching methods

  Just What Is A Core Strength and Conditioning Program?CrossFit
  is a core strength and conditioning program in two distinct senses.
  First, we are a core strength and conditioning program in the sense
  that the fitness we develop is foundational to all other athletic
  needs. This is the same sense in which the university courses
  required of a particular major are called the core curriculum. This
  is the stuff that everyone needs. Second, we are a core strength
  and conditioning program in the literal sense meaning the center of
  something. Much of our work focuses on the major functional axis of
  the human body, the extension and flexion of the hips and torso or
  trunk. The primacy of core strength and conditioning in this
  sense

  is supported by the simple observation that powerful hip
  extension alone is necessary and nearly sufficient for elite
  athletic performance. That is, our experience has been that no one
  without the capacity for powerful hip extension enjoys great
  athletic prowess and nearly everyone we have met with that capacity
  was a great athlete. Running, jumping, punching, and throwing all
  originate at the core. At CrossFit we endeavor to develop our
  athletes from the inside out, from core to extremity, which is, by
  the way, how good functional movements recruit muscle, from the
  core to the extremities.

  Can I Enjoy Optimal Health Without Being An Athlete?No! Athletes
  experience a protection from the ravages of aging and disease that
  non-athletes never find. For instance, 80-year-old athletes are
  stronger than non-athletes in their prime at 25 years old. If you
  think that strength is not important consider that strength loss is
  what puts people in nursing homes. Athletes have greater bone
  density, stronger immune systems, less coronary heart disease,
  reduced cancer risk, fewer strokes, and less depression than
  non-athletes

  What Is An Athlete?According to Merriam Websters Dictionary, an
  athlete is a person who is trained or skilled in exercises, sports,
  or games requiring physical strength, agility, or stamina.

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  Foundations continued

• The CrossFit definition of an athlete is a bit tighter. The
  CrossFit definition of an athlete is a person who is trained or
  skilled in strength, power, balance and agility, flexibility, and
  endurance. CrossFit holds fitness, health, and athleticism as
  strongly overlapping constructs. For most purposes, they can be
  seen as equivalents.

  What If I Do Not Want To Be An Athlete; I Just Want To Be
  Healthy?You are in luck. We hear this often, but the truth is that
  fitness, wellness, and pathology (sickness) are measures of the
  same entity: your health. There are a multitude of measurable
  parameters that can be ordered from sick (pathological) to well
  (normal) to fit (better than normal). These include but are not
  limited to blood pressure, cholesterol, heart rate, body fat,
  muscle mass, flexibility, and strength. It seems as though all of
  the body functions that can go awry have states that are
  pathological, normal,

  and exceptional and that elite athletes typically show these
  parameters in the exceptional range. CrossFits view is that fitness
  and health are the same thing (see What is Fitness? article). It is
  also interesting to notice that the health professional maintains
  your health with drugs and surgery, each with potentially
  undesirable side effects, whereas the CrossFit Trainer typically
  achieves a superior result always with side benefit vs. side
  effect.

  Examples Of CrossFit ExercisesBiking, running, swimming, and
  rowing in an endless variety of drills. The clean and jerk, snatch,
  squat, deadlift, push press, bench press, and power clean. Jumping,
  medicine ball throws and catches, pull-ups, dips, push-ups,
  handstands, presses to handstand, pirouettes, kips, cartwheels,
  muscle-ups, sit-ups, scales, and holds. We make regular use of
  bikes, the track, rowing shells and ergometers, Olympic weight
  sets, rings, parallel bars, free exercise mat, horizontal bar,
  plyometrics boxes, medicine balls, and jump rope.

  There is not a strength and conditioning program anywhere that
  works with a greater diversity of tools, modalities, and
  drills.

  Significantly improve your 400 meter run, 2,000 meter row,

  squat, dead, bench, pull-up, and dip. Now you are a more
  formidable being.

  -Coach Glassman

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  Foundations continued

• What If I Do Not Have Time For All Of This?It is a common
  sentiment to feel that because of the obligations of career and
  family that you do not have the time to become as fit as you might
  like. Here is the good news: world class age group strength and
  conditioning is obtainable through an hour a day six days per week
  of training. It turns out that the intensity of training that
  optimizes physical conditioning is not sustainable past 45 minutes
  to an hour. Athletes that train for hours a day are developing
  skill or training for sports that include adaptations inconsistent
  with elite strength and conditioning. Past one hour, more is not
  better!

  Fringe AthletesThere is a near universal misconception that long
  distance athletes are fitter that their short distance
  counterparts. The triathlete, cyclist, and marathoner are often
  regarded as among the fittest athletes on Earth. Nothing could be
  farther from the truth. The endurance athlete has trained long past
  any cardiovascular health benefit and has lost ground in strength,
  speed, and power, typically does nothing for coordination, agility,
  balance, and accuracy, and possesses little more than average
  flexibility. This is hardly the stuff of elite athleticism. The
  CrossFit athlete, remember, has trained and practiced for optimal
  physical competence in all 10 physical skills
  (cardiovascular/respiratory endurance, stamina, flexibility,
  strength, power, speed, coordination, agility, balance, and
  accuracy). The excessive aerobic volume of the endurance athletes
  training has cost him in speed, power, and strength to the point
  where his athletic competency has been compromised. No triathlete
  is in ideal shape to wrestle, box, pole-vault, sprint, play any
  ball sport, fight fires, or do police work. Each of these requires
  a fitness level far beyond the needs of the endurance athlete. None
  of this suggests that being a marathoner, triathlete or other
  endurance athlete is a bad thing; just do not believe that training
  as a long distance athlete gives you the fitness that is
  prerequisite to many sports. CrossFit considers the sumo wrestler,
  triathlete, marathoner, and power lifter to be fringe athletes in
  that their fitness demands are so specialized as to be inconsistent
  with the adaptations that give maximum competency at all physical
  challenges. Elite strength and conditioning is a compromise
  between

  each of the 10 physical adaptations. Endurance athletes do not
  balance that compromise.

  Aerobics And AnaerobicsThere are three main energy systems that
  fuel all human activity. Almost all changes that occur in the body
  due to exercise are related to the demands placed on these energy
  systems. Furthermore, the efficacy of any given fitness regimen may
  largely be tied to its ability to elicit an adequate stimulus for
  change within these three energy systems.

  Energy is derived aerobically when oxygen is utilized to
  metabolize substrates derived from food and liberates energy. An
  activity is termed aerobic when the majority of energy needed is
  derived aerobically. These activities are usually greater than 90
  seconds in duration and involve low to moderate power output or
  intensity. Examples of aerobic activity include running on the
  treadmill for 20 minutes, swimming a mile, and watching TV.

  Energy is derived anaerobically when energy is liberated from
  substrates in the absence of oxygen. Activities are considered
  anaerobic when the majority of the energy needed is derived
  anaerobically. In fact, properly structured, anaerobic activity can
  be used to develop a very high level of aerobic fitness without the
  muscle wasting consistent with high volume aerobic exercise! These
  activities are of less than two minutes in duration and involve
  moderate to high-power output or intensity. There are two such
  anaerobic systems, the phosphagen (or phospocreatine) system and
  the lactic acid (or glycolytic) system. Examples of anaerobic
  activity include running a 100-meter sprint, squatting, and doing
  pull-ups.

  Anaerobic and aerobic training support performance variables
  like strength, power, speed, and endurance. We also support the
  contention that total conditioning and optimal health necessitates
  training each of the physiological systems in a systematic fashion
  (see What is Fitness? article).

  It warrants mention that in any activity all three energy
  systems are utilized though one may dominate. The interplay of
  these systems can be complex, yet a simple

  Foundations continued

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• examination of the characteristics of aerobic vs. anaerobic
  training can prove useful.

  CrossFits approach is to judiciously balance anaerobic and
  aerobic exercise in a manner that is consistent with the athletes
  goals. Our exercise prescriptions adhere to proper specificity,
  progression, variation, and recovery to optimize adaptations.

  The Olympic Lifts, a.k.a., WeightliftingThere are two Olympic
  lifts, the clean and jerk and the snatch. Mastery of these lifts
  develops the squat, deadlift, power clean, and split jerk while
  integrating them into a single movement of unequaled value in all
  of strength and conditioning. The Olympic lifters are without a
  doubt the worlds strongest athletes.

  These lifts train athletes to effectively activate more muscle
  fibers more rapidly than through any other modality of training.
  The explosiveness that results from this training is of vital
  necessity to every sport.

  Practicing the Olympic lifts teaches one to apply force to
  muscle groups in proper sequence, i.e., from the center of the body
  to its extremities (core to extremity). Learning this vital
  technical lesson benefits all athletes who need to impart force to
  another person or object, as is commonly required in nearly all
  sports.

  In addition to learning to impart explosive forces, the clean
  and jerk and snatch condition the body to receive such forces from
  another moving body both safely and effectively.

  Numerous studies have demonstrated the Olympic lifts unique
  capacity to develop strength, muscle, power, speed, coordination,
  vertical leap, muscular endurance,

  bone strength, and the physical capacity to withstand stress. It
  is also worth mentioning that the Olympic lifts are the only lifts
  shown to increase maximum oxygen uptake, the most important marker
  for cardiovascular fitness.

  Sadly, the Olympic lifts are seldom seen in the commercial
  fitness community because of their inherently complex and technical
  nature. CrossFit makes them available to anyone with the patience
  and persistence to learn.

  GymnasticsThe extraordinary value of gymnastics as a training
  modality lies in its reliance on the bodys own weight as the sole
  source of resistance. This places a unique premium on the
  improvement of strength-to-weight ratio. Unlike other strength
  training modalities, gymnastics and calisthenics allow for
  increases in strength only while increasing strength-to-weight
  ratio!

  Gymnastics develops pull-ups, squats, lunges, jumping, push-ups,
  and numerous presses to handstand, scales,

  Traditionally, calisthenic movements are high rep movements, but
  there are numerous

  body-weight exercises that only rarely can be performed for
  more

  than a rep or two. Find them. Explore them!

  -Coach Glassman

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  Foundations continued

• and holds. These skills are unrivaled in their benefit to the
  physique as evident in any competitive gymnast.

  As important as the capacity of this modality is for strength
  development it is without a doubt the ultimate approach to
  improving coordination, balance, agility, accuracy, and
  flexibility. Through the use of numerous presses, handstands,
  scales, and other floor work, the gymnasts training greatly
  enhances kinesthetic sense.

  The variety of movements available for inclusion in this
  modality probably exceeds the number of exercises known to all
  non-gymnastic sport! The rich variety here contributes
  substantially to CrossFits ability to inspire great athletic
  confidence and prowess.

  For a combination of strength, flexibility, well-developed
  physique, coordination, balance, accuracy, and agility, the gymnast
  has no equal in the sports world. The inclusion of this training
  modality is absurdly absent from nearly all training programs.

  RoutinesThere is no ideal routine! In fact, the chief value of
  any routine lies in abandoning it for another. The CrossFit ideal
  is to train for any contingency. The obvious implication is that
  this is possible only if there is a tremendously varied quality to
  the breadth of stimulus. It is in this sense that CrossFit is a
  core strength and conditioning program. Anything else is sport
  specific training not core strength and conditioning.

  Any routine, no matter how complete, contains within its
  omissions the parameters for which there will be no adaptation. The
  breadth of adaptation will exactly match the breadth of the
  stimulus. For this reason, CrossFit embraces short, middle, and
  long distance metabolic conditioning, and low, moderate, and heavy
  load assignment. We encourage creative and continuously varied
  compositions that tax physiological functions against every
  realistically conceivable combination of stressors. This is the
  stuff of surviving fights and fires. Developing a fitness that is
  varied yet complete defines the very art of strength and
  conditioning coaching.

  This is not a comforting message in an age where scientific
  certainty and specialization confer authority and expertise. Yet,
  the reality of performance enhancement cares not one wit for trend
  or authority. CrossFits success in elevating the performance of
  world-class athletes lies clearly in demanding of our athletes
  total and complete physical competence. No routine takes us
  there.

  Neuroendocrine AdaptationNeuroendocrine adaptation is a change
  in the body that affects you either neurologically or hormonally.
  Most important adaptations to exercise are in part or completely a
  result of a hormonal or neurological shift. Research, much of it
  done by Dr. William Kraemer at Penn State University, has shown
  which exercise protocols maximize neuroendocrine responses. Earlier
  we faulted isolation movements as being ineffectual. Now we can
  tell you that one of the critical elements missing from these
  movements is that they invoke essentially no neuroendocrine
  response.

  Among the hormonal responses vital to athletic development are
  substantial increases in testosterone, insulin-like growth factor,
  and human growth hormone. Exercising with protocols known to
  elevate these hormones eerily mimics the hormonal changes sought in
  exogenous hormonal therapy (steroid use) with none of the
  deleterious effect. Exercise regimens that induce a high
  neuroendocrine response produce champions! Increased muscle mass
  and bone density are just two of many adaptive responses to
  exercises capable of producing a significant neuroendocrine
  response.

  It is impossible to overstate the importance of the
  neuroendocrine response to exercise protocols. Heavy load
  weight-training, short rest between sets, high heart rates,
  high-intensity training, and short rest intervals, though not
  entirely distinct components, are all associated with a high
  neuroendocrine response.

  PowerPower is defined as the time rate of doing work. It has
  often been said that in sport speed is king. At CrossFit power is
  the undisputed king of performance. Power is in simplest terms,
  hard and fast. Jumping, punching,

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  Foundations continued

• throwing, and sprinting are all measures of power. Increasing
  your ability to produce power is necessary and nearly sufficient to
  elite athleticism. Additionally, power is the definition of
  intensity, which in turn has been linked to nearly every positive
  aspect of fitness. Increases in strength, performance, muscle mass,
  and bone density all arise in proportion to the intensity of
  exercise. And again, intensity is defined as power. Power
  development is an ever-present aspect of the CrossFit Workout of
  the Day (WOD).

  Cross TrainingCross training is typically defined as
  participating in multiple sports. At CrossFit, we take a much
  broader view of the term. We view cross training as exceeding the
  normal parameters of the regular demands of your sport or training.
  CrossFit recognizes functional, metabolic, and modal cross
  training. That is, we regularly train past the normal motions,
  metabolic pathways, and modes or sports common to the athletes
  sport or exercise regimen.

  The CrossFit concept can be viewed as functional atomism in that
  we

  strive to reduce human performance to a limited number of
  movements

  that are simple, irreducible, indivisible functions. Teaching an
  athlete to run, jump, throw,

  punch, squat, lunge, push, pull, and climb powerfully, with
  mechanical

  efficiency and soundness, across a broad range of time-intensity
  protocols with rapid recovery

  establishes a foundation that will give unprecedented advantage
  in

  learning new sports, mastering existent skills, and surviving
  unforeseeable challenges.

  -Coach Glassman

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  Foundations continued

• We are unique and again distinctive to the extent that we adhere
  to and program within this context.

  If you remember CrossFits objective of providing a broad based
  fitness that provides maximal competency in all adaptive
  capacities, cross training, or training outside of the athletes
  normal or regular demands, is a given. Long ago, we noticed that
  athletes are weakest at the margins of their exposure for almost
  every measurable parameter. For instance, if you only cycle between
  five to seven miles at each training effort you will test weak at
  less than five and greater than seven miles. This is true for range
  of motion, load, rest, intensity, and power, etc. CrossFit workouts
  are engineered to expand the margins of exposure as broad as
  function and capacity will allow.

  Functional MovementsThere are movements that mimic motor
  recruitment patterns that are found in everyday life. Others are
  somewhat unique to the gym. Squatting is standing from a seated
  position; deadlifting is picking any object off the ground. They
  are both functional movements. Leg extension and leg curl both have
  no equivalent in nature and are in turn nonfunctional movements.
  The bulk of isolation movements are non-functional movements. By
  contrast the compound or multi-joint movements are functional.
  Natural movement typically involves the movement of multiple joints
  for every activity.

  The importance of functional movements is primarily two-fold.
  First of all the functional movements are mechanically sound and
  therefore safe, and secondly they are the movements that elicit a
  high neuroendocrine response.

  CrossFit has managed a stable of elite athletes and dramatically
  enhanced their performance exclusively with functional movements.
  The superiority of training with functional movements is clearly
  apparent with any athlete within weeks of their incorporation.

  The soundness and efficacy of functional movements are so
  profound that exercising without them is by comparison a colossal
  waste of time.

  DietThe CrossFit dietary prescription is as follows:

  Protein should be lean and varied and account for about 30% of
  your total caloric load.

  Carbohydrates should be predominantly low- glycemic and account
  for about 40% of your total caloric load.

  Fat should be from whole food sources and account for about 30%
  of your total caloric load.

  Total calories should be based on protein needs, which should be
  set at between 0.7 and 1.0 grams of protein per

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  Foundations continued

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  What Foods Should I Avoid?Excessive consumption of high-glycemic
  carbohydrates is the primary culprit in nutritionally caused health
  problems. High-glycemic carbohydrates are those that raise blood
  sugar too rapidly. They include rice, bread, candy, potato, sweets,
  sodas, and most processed carbohydrates. Processing can include
  bleaching, baking, grinding, and refining. Processing of
  carbohydrates greatly increases their Glycemic Index, a measure of
  their propensity to elevate blood sugar.

  What Is The Problem With High-Glycemic Carbohydrates?The problem
  with high-glycemic carbohydrates is that in excess they give an
  inordinate insulin response. Insulin is an essential hormone for
  life, yet acute, chronic elevation of insulin leads to
  hyperinsulinism, which has been positively linked to obesity,
  elevated cholesterol levels, blood pressure, mood dysfunction, and
  a Pandoras box of disease and disability. Research hyperinsulinism.
  CrossFits prescription is a low-glycemic diet (and lower in total
  carbohydrate quantity) and consequently severely blunts the insulin
  response, yet still provides ample nutrition for rigorous
  activity.

  pound of lean body mass (depending on your activity level). The
  0.7 figure is for moderate daily workout loads and the 1.0 figure
  is for the hardcore athlete.

  What Should I Eat?In plain language, base your diet on garden
  vegetables, especially greens, meats, nuts and seeds, some fruit,
  little starch, and no sugar. That is about as simple as we can get.
  Many have observed that keeping your grocery cart to the perimeter
  of the grocery store while avoiding the aisles is a great way to
  protect your health. Food is perishable. The stuff with long shelf
  life is all circumspect. If you follow these simple guidelines you
  will benefit from nearly all that can be achieved through
  nutrition.

  The Caveman Or Paleolithic Model For NutritionModern diets are
  ill suited for our genetic composition. Evolution has not kept pace
  with advances in agriculture and food processing, resulting in a
  plague of health problems for modern man. Coronary heart disease,
  diabetes, cancer, osteoporosis, obesity, and psychological
  dysfunction have all been scientifically linked to a diet too high
  in refined or processed carbohydrate. The Caveman model is
  perfectly consistent with CrossFits prescription.

  Foundations continued

• Originally published in October 2002, this article explains the
  supporting models and concepts for defining fitness. Part 2, which
  follows, contains the definitions of fitness and health.

  What Is Fitness And Who Is Fit?In 1997, Outside Magazine crowned
  triathlete Mark Allen the fittest man on Earth. Let us just assume
  for a moment that this famous six-time winner of the IronMan
  Triathlon is the fittest of the fit, then what title do we bestow
  on the decathlete Simon Poelman, who also possesses incredible
  endurance and stamina, yet crushes Mr. Allen in any comparison that
  includes strength, power, speed, and coordination?

  Perhaps the definition of fitness does not include strength,
  speed, power, and coordination, though that seems rather odd.
  Merriam Websters Collegiate Dictionary defines fitness and being
  fit as the ability to transmit genes and being healthy. No help
  there. Searching the Internet for a workable, reasonable definition
  of fitness yields disappointingly little. Worse yet, the National
  Strength & Conditioning Association (NSCA), the most respected
  publisher in exercise physiology, in its highly authoritative
  Essentials of Strength Training and Conditioning, does not even
  attempt a definition.

  CrossFits FitnessFor CrossFit, the specter of championing a
  fitness program without clearly defining what it is that the
  program delivers combines elements of fraud and farce. The vacuum
  of guiding authority has therefore necessitated that CrossFit
  provides their own definition of fitness. That is what this article
  is about, our fitness.

  Our pondering, studying, debating about, and finally defining
  fitness have played a formative role in CrossFits successes. The
  keys to understanding the methods and achievements of CrossFit are
  perfectly embedded in our view of fitness and basic exercise
  science.

  Figure 1. World Class Fitness in 100 Words.

  Eat meat and vegetables, nuts and seeds, some

  fruit, little starch, and no sugar. Keep intake to

  levels that will support exercise but not body fat.

  Practice and train major lifts: Deadlift, clean,

  squat, presses, C&J (clean and jerk), and snatch.

  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.

  Five or six days per week mix these elements in as

  many combinations and patterns as creativity

  will allow. Routine is the enemy. Keep workouts

  short and intense.

  Regularly learn and play new sports.

  What is Fitness? (Part 1)

  It will come as no surprise to most of you that our view of
  fitness is a contrarian view. The general public both in opinion
  and in media holds endurance athletes as exemplars of fitness. We
  do not. Our incredulity on learning of Outsides awarding a
  triathlete title of fittest man on Earth becomes apparent in light
  of CrossFits models for assessing and defining fitness.

  CrossFit makes use of four different models for evaluating and
  guiding fitness. Collectively, these four models provide the basis
  for CrossFits definition of fitness. The first is based on the 10
  general physical skills widely recognized by exercise
  physiologists; the second model is based on the performance of
  athletic tasks; the third is based on the energy systems that drive
  all human action; the fourth uses health markers as a measure of
  fitness.

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• Each model is critical to CrossFit and each has distinct utility
  in evaluating an athletes overall fitness or a strength and
  conditioning regimens efficacy. Before explaining in detail how
  each of these four models works, it warrants mention that we are
  not attempting to demonstrate our programs legitimacy through
  scientific principles. We are but sharing the methods of a program
  whose legitimacy has been established through the testimony of
  athletes, soldiers, cops, and others whose lives or livelihoods
  depend on fitness.

  CrossFits First Fitness Model: The 10 General Physical
  SkillsThere are 10 recognized general physical skills. They are
  cardiovascular/respiratory endurance, stamina, strength,
  flexibility, power, speed, coordination, agility, balance, and
  accuracy. (See Figure 2. Ten General Physical Skills for
  definitions.) You are as fit as you are competent in each of these
  10 skills. A regimen develops fitness to the extent that it
  improves each of these 10 skills.

  Importantly, improvements in endurance, stamina, strength, and
  flexibility come about through training. Training refers to
  activity that improves performance through a measurable organic
  change in the body. By contrast improvements in coordination,
  agility, balance, and accuracy come about through practice.
  Practice refers to activity that improves performance through
  changes in the nervous system. Power and speed are adaptations of
  both training and practice.

  CrossFits Second Fitness Model: The HopperThe essence of this
  model is the view that fitness is about performing well at any and
  every task imaginable. Picture

  Our emphasis on skill development is integral to our charter of
  optimizing work capacity.

  -Coach Glassman

  Figure 2. Ten General Physical Skills.

  If your goal is optimum physical competence then all the general
  physical skills must be considered:

  1. Cardiovascular/respiratory enduranceThe ability of body
  systems to gather, process, and deliver oxygen.

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

  3. StrengthThe ability of a muscular unit, or combination of
  muscular units, to apply force.

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

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

  6. SpeedThe ability to minimize the time cycle of a repeated
  movement.

  7. CoordinationThe ability to combine several distinct movement
  patterns into a singular distinct movement.

  8. AgilityThe ability to minimize transition time from one
  movement pattern to another.

  9. BalanceThe ability to control the placement of the bodys
  center of gravity in relation to its support base.

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

  (Ed.Thanks to Jim Crawley and Bruce Evans of Dynamax)

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  What is Fitness? (Part 1) continued

• a hopper loaded with an infinite number of physical challenges,
  where no selective mechanism is operative, and being asked to
  perform feats randomly drawn from the hopper. This model suggests
  that your fitness can be measured by your capacity to perform well
  at these tasks in relation to other individuals.

  The implication here is that fitness requires an ability to
  perform well at all tasks, even unfamiliar tasks, tasks combined in
  infinitely varying combinations. In practice this encourages the
  athlete to disinvest in any set notions of sets, rest periods,
  reps, exercises, order of exercises, routines, periodization, etc.
  Nature frequently provides largely unforeseeable challenges; train
  for that by striving to keep the training stimulus broad and
  constantly varied.

  CrossFits Third Fitness Model: The Metabolic PathwaysThere are
  three metabolic pathways that provide the energy for all human
  action. These metabolic engines

  Perc

  ent

  of t

  otal

  ene

  rgy

  Time (seconds)

  Phosphagen Glycolytic Oxidative

  Figure 3. The Metabolic Pathways Contribution of Total Energy
  Versus Time.

  Table 1. Summary of the Three Metabolic Pathways

  Phosphocreatine Glycolytic Oxidative

  Time Domain Short, ~10 seconds Medium, ~120 seconds Long,
  >120 seconds

  Anaerobic vs. Aerobic Anaerobic Anaerobic Aerobic

  Relative Power Output Maximum-intensity efforts (~100
  percent)Medium-high-intensity efforts (70 percent)

  Low-intensity efforts (40 percent)

  Other Names Phosphagen Lactate Aerobic

  Location Cytosol of muscle cells (i.e., sarcoplasm) Cytosol of
  all cells Mitochondria of cells

  Muscle Fiber Type (General) Type IIb Type IIa Type I

  Substrate Phosphocreatine molecules in muscles

  Glucose from bloodstream, muscle (glycogen), or glycerol
  (derived from fat)

  Pyruvate (from glycolysis), or acetate (derived from fat or
  protein)

  ATP MechanismPhosphate molecule from phosphocreatine joins ADP
  to form ATP

  Glucose oxidized to pyruvate produces 2 ATP

  Pyruvate oxidized to produce 34 ATP (fat, protein yield
  less)

  Example Activities100 meter dash 1-repetition maximum
  deadlift

  400 meter sprint Elite level Fran

  Anything >120 seconds of sustained effort

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  What is Fitness? (Part 1) continued

• are known as the phosphagen (or phosphocreatine) pathway, the
  glycolytic (or lactate) pathway, and the oxidative (or aerobic)
  pathway (Figure 3, Table 1). The first, the phosphagen, dominates
  the highest-powered activities, those that last less than about 10
  seconds. The second pathway, the glycolytic, dominates
  moderate-powered activities, those that last up to several minutes.
  The third pathway, the oxidative, dominates low-powered activities,
  those that last in excess of several minutes.

  Total fitness, the fitness that CrossFit promotes and develops,
  requires competency and training in each of these three pathways or
  engines. Balancing the effects of these three pathways largely
  determines the how and why of the metabolic conditioning or cardio
  that we do at CrossFit.

  Favoring one or two to the exclusion of the others and not
  recognizing the impact of excessive training in the oxidative
  pathway are arguably the two most common faults in fitness
  training. More on that later.

  CrossFits Fourth Fitness Model: Sickness-Wellness-Fitness
  ContinuumThere is another aspect to the CrossFits fitness that is
  of great interest and immense value to us. We have observed that
  nearly every measurable value of health can be placed on a
  continuum that ranges from sickness to wellness to fitness (Figure
  4). Though tougher to measure, we would even add mental health to
  this observation. Depression is clearly mitigated by proper diet
  and exercise; to genuine fitness.

  For example, a blood pressure of 160/95 is pathological, 120/70
  is normal or healthy, and 105/55 is consistent with an athletes
  blood pressure; a body fat of 40% is pathological, 20% is normal or
  healthy, and 10% is fit. We observe a similar ordering for bone
  density, triglycerides, muscle mass, flexibility, HDL or good
  cholesterol, resting heart rate, and dozens of other common
  measures of health (Table 2). Many authorities (e.g. Mel Siff, the
  NSCA) make a clear distinction between health and fitness.
  Frequently they cite studies that suggest that the fit may not be
  health protected. A close look at the supporting evidence

  Wellness

  FitnessSickness

  Based on measurements of: — Blood Pressure — Body Fat — Bone
  Density — Triglycerides — Good and Bad Cholesterol — Flexibility —
  Muscle Mass — Etc.

  Our assumption is that if everything we can measure about health
  will conform to this continuum then it seems that sickness,
  wellness, and fitness are different mea-sures of a single quality:
  health.

  Figure 4. The Sickness-Wellness-Fitness Continuum.

  What is Fitness? (Part 1) continued

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• invariably reveals the studied group is endurance athletes and,
  we suspect, endurance athletes on a dangerous fad diet
  (high-carbohydrate, low-fat, low-protein).

  Done right, fitness provides a great margin of protection
  against the ravages of time and disease. Where you find otherwise,
  examine the fitness protocol, especially diet. Fitness is and
  should be super-wellness. Sickness, wellness, and fitness are
  measures of the same entity. A fitness regimen that does not
  support health is not CrossFit.

  Common GroundThe motivation for the four models is simply to
  ensure the broadest and most general fitness possible. Our first
  model evaluates our efforts against a full range of general
  physical adaptations, in the second the focus is on breadth and
  depth of performance, with the third the measure is time, power and
  consequently energy systems, and the four is on health markers. It
  should be fairly clear that the fitness that CrossFit advocates and
  develops is deliberately broad, general, and inclusive. Our
  specialty is not specializing. Combat, survival, many sports, and
  life reward this kind of fitness and, on average, punish the
  specialist.

  ImplementationOur fitness, being CrossFit, comes through molding
  men and women that are equal parts gymnast, Olympic weightlifter,
  and multi-modal sprinter or sprintathlete. Develop the capacity of
  a novice 800-meter track athlete, gymnast, and weightlifter and you
  will be fitter than any world-class runner, gymnast, or
  weightlifter. Let us look at how CrossFit incorporates metabolic
  conditioning (cardio), gymnastics, and weightlifting to forge the
  worlds fittest men and women.

  Metabolic Conditioning, Or CardioBiking, running, swimming,
  rowing, speed skating, and cross-country skiing are collectively
  known as metabolic conditioning. In the common vernacular they are
  referred to as cardio. CrossFits third fitness model, the one that
  deals with metabolic pathways, contains the seeds of the CrossFit
  cardio prescription. To understand the CrossFit approach to cardio
  we need first to briefly cover the nature and interaction of the
  three major pathways.

  Of the three metabolic pathways the first two, the phosphagen
  and the glycolytic, are anaerobic and the third, the oxidative, is
  aerobic. We need not belabor the biochemical significance of
  aerobic and anaerobic

  Table 2. Representative Sickness-Wellness-Fitness Values for
  Selected Parameters

  Parameter Sickness Wellness Fitness

  Body Fat (percent) >25 (men)

  >32 (women)

  ~18 (male);

  ~20 (female)

  ~6 (male);

  ~12 (female)

  Blood Pressure (mm/Hg) >140/90 120/80 105/60

  Resting Heart Rate (bpm) >100 70 50

  Triglycerides (mg/dl) >200 mg/dl

• systems; suffice it to say that the nature and interaction of
  anaerobic exercise and aerobic exercise is vital to understanding
  conditioning. Just remember that efforts at moderate to high-power
  and lasting less than several minutes are anaerobic and efforts at
  low-power and lasting in excess of several minutes are aerobic. As
  an example the sprints at 100, 200, 400, and 800 meters are largely
  anaerobic and events like 1,500 meters, the mile, 2,000 meters, and
  3,000 meters are largely aerobic.

  Aerobic training benefits cardiovascular function and decreases
  body fatall good. Aerobic conditioning allows us to engage in
  low-power extended efforts efficiently (cardio/respiratory
  endurance and stamina). This is critical to many sports. Athletes
  engaged in sports or training where a preponderance of the training
  load is spent in aerobic efforts witness decreases in muscle mass,
  strength, speed, and power. It is not uncommon to find marathoners
  with a vertical leap of only several inches! Furthermore, aerobic
  activity has a pronounced tendency to decrease anaerobic capacity.
  This does not bode well for most athletes or those interested in
  elite fitness.

  Anaerobic activity also benefits cardiovascular function and
  decreases body fat! In fact, anaerobic exercise is superior to
  aerobic exercise for fat loss! Anaerobic activity is, however,
  unique in its capacity to dramatically improve power, speed,
  strength, and muscle mass. Anaerobic conditioning allows us to
  exert tremendous forces over brief time intervals. One aspect of
  anaerobic conditioning that bears great consideration is that
  anaerobic conditioning will not adversely affect aerobic capacity.
  In fact, properly structured, anaerobic activity can be used

  to develop a very high level of aerobic fitness without the
  muscle wasting consistent with high volumes of aerobic exercise!
  The method by which we use anaerobic efforts to develop aerobic
  conditioning is interval training.

  Basketball, football, gymnastics, boxing, track events under one
  mile, soccer, swimming events under 400 meters, volleyball,
  wrestling, and weightlifting are all sports that require the vast
  majority of training time spent in anaerobic activity. Long
  distance and ultra endurance running, cross-country skiing, and
  1,500+ meter swimming are all sports that require aerobic training
  at levels that produce results unacceptable to other athletes or
  the individual concerned with total conditioning and optimal
  health.

  We strongly recommend that you attend a track meet of nationally
  or internationally competitive athletes. Pay close attention to the
  physiques of the athletes competing at 100, 200, 400, 800 meters,
  and the milers. The difference you are sure to notice is a direct
  result of training at those distances.

  Interval TrainingThe key to developing the cardiovascular system
  without an unacceptable loss of strength, speed, and power is
  interval training. Interval training mixes bouts of work and rest
  in timed intervals. Table 3 gives guidelines for interval training.
  We can control the dominant metabolic pathway conditioned by
  varying the duration of the work and rest interval and number of
  repetitions. Note that the phosphagen pathway is the dominant
  pathway in intervals of 10-30 seconds of work followed by rest of
  30-90 seconds (load:recovery 1:3) repeated 25-30 times. The
  glycolytic pathway is the dominant pathway in intervals of 30-120
  seconds work followed by rest of 60-240 seconds (load: recovery
  1:2) repeated 10-20 times. And finally, the oxidative pathway is
  the dominant pathway in intervals of 120-300 seconds work followed
  by rest of 120-300 seconds (load:recovery 1:1). The bulk of
  metabolic training should be interval training.

  Interval training need not be so structured or formal. One
  example would be to sprint between one set of telephone poles and
  jog between the next set alternating in this manner for the
  duration of a run.

  Blur the distinction between strength training and metabolic

  conditioning for the simple reason that natures challenges are
  typically

  blind to the distinction.

  -Coach Glassman

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  What is Fitness? (Part 1) continued

• One example of an interval that CrossFit makes regular use of is
  the Tabata Interval, which is 20 seconds of work followed by 10
  seconds of rest repeated eight times. Dr. Izumi Tabata published
  research that demonstrated that this interval protocol produced
  remarkable increases in both anaerobic and aerobic capacity.

  It is highly desirable to regularly experiment with interval
  patterns of varying combinations of rest, work, and
  repetitions.

  One of the best resources on interval training comes from Dr.
  Stephen Seiler with articles on interval training and another on
  the time course of training adaptations that contain the seeds of
  CrossFits heavy reliance on interval training. The article on the
  time course of training adaptations explains that there are three
  waves of adaptation to endurance training. The first wave is
  increased maximal oxygen consumption. The second is increased
  lactate threshold. The third is increased efficiency. In the
  CrossFit concept, we are interested in maximizing first wave
  adaptations and procuring the second systemically through multiple
  modalities, including weight-training, and avoiding completely
  third wave adaptations. Second and third wave adaptations are
  highly specific to the activity in which they are developed and can
  be detrimental with too much focus to the broad fitness that we
  advocate and develop. A clear understanding of this material has
  prompted us to advocate regular high-intensity training in as
  many

  training modalities as possible through largely anaerobic
  efforts and intervals while deliberately and specifically avoiding
  the efficiency that accompanies mastery of a single modality. It is
  at first ironic that our interpretation of Dr. Seilers work was not
  his intention, but when our quest of optimal physical competence is
  viewed in light of Dr. Seilers more specific aim of maximizing
  endurance performance, our interpretation is powerful.

  Dr. Seilers work, incidentally, makes clear the fallacy of
  assuming that endurance work is of greater benefit to the
  cardiovascular system than higher intensity interval work. This is
  very important: with interval training we get all of the
  cardiovascular benefit of endurance work without the attendant loss
  of strength, speed, and power.

  GymnasticsOur use of the term gymnastics not only includes the
  traditional competitive sport that we have seen on TV, but all
  activities like climbing, yoga, calisthenics, and dance where the
  aim is body control. It is within this realm of activities that we
  can develop extraordinary strength (especially upper body and
  trunk), flexibility, coordination, balance, agility, and accuracy.
  In fact, the traditional gymnast has no peer in terms of
  development of these skills.

  CrossFit uses short parallel bars, mats, still rings, pull-up
  and dip bars, and a climbing rope to implement our gymnastics
  training.

  The starting place for gymnastic competency lies with the
  well-known calisthenic movements: pull-ups, push-ups, dips, and
  rope climbs. These movements need to form the core of your upper
  body strength work. Set goals for achieving benchmarks like 20, 25,
  and 30 pull-ups; 50, 75, and 100 push-ups; 20, 30, 40, and 50 dips;
  1, 2, 3, 4, and 5 consecutive trips up the rope without any use of
  the feet or legs.

  At 15 pull-ups and dips each, it is time to start working
  regularly on a muscle-up. The muscle-up is moving from a hanging
  position below the rings to a supported position, arms extended,
  above the rings. It is a combination movement containing both a
  pull-up and a dip. Far from a contrivance, the muscle-up is hugely
  functional. With a

  Sprint Mid-Distance Distance

  Primary Energy System Phosphagen Glycolytic Oxidative

  Duration of work (in seconds)

  1030 30120 120300

  Duration of recovery (in seconds)

  3090 60240 120300

  Load:Recovery Ratio 1:3 1:2 1:1

  Interval Repetitions 2530 1020 35

  Table 3. Representative Guidelines for Interval Training

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  What is Fitness? (Part 1) continued

• muscle-up, you will be able to surmount any object on which you
  can get a finger holdif you can touch it, you can get up on it. The
  value here for survival, police, fire fighter, and military use is
  impossible to overstate. The key to developing the muscle-up is
  pull-ups and dips.

  While developing your upper body strength with the pull-ups,
  push-ups, dips, and rope climbs, a large measure of balance and
  accuracy can be developed through mastering the handstand. Start
  with a headstand against the wall if you need to. Once reasonably
  comfortable with the inverted position of the headstand, you can
  practice kicking up to the handstand again against a wall. Later
  take the handstand to the short parallel bars or parallettes
  without the benefit of the wall. After you can hold a handstand for
  several minutes without benefit of the wall or a spotter it is time
  to develop a pirouette. A pirouette is lifting one arm and turning
  on the supporting arm 90 degrees to regain the handstand then
  repeating this with alternate arms until you have turned 180
  degrees. This skill needs to be practiced until it can be done with
  little chance of falling from the handstand. Work in intervals of
  90 degrees as benchmarks of your growth90, 180, 270, 360, 450, 540,
  630, and finally 720 degrees.

  Walking on the hands is another fantastic tool for developing
  both the handstand and balance and accuracy. A football field or
  sidewalk is an excellent place to practice and measure your
  progress. You want to be able to walk 100 yards in the handstand
  without falling.

  Competency in the handstand readies the athlete for handstand
  presses. There is a family of presses that range from relatively
  easy ones that any beginning gymnast can perform, to ones so
  difficult that only the best gymnasts competing at national levels
  can perform. Their hierarchy of difficulty is bent arm/bent body
  (hip)/bent leg; straight arm/bent body/bent leg; straight arm/bent
  body/straight leg; bent arm/straight body/straight leg, and finally
  the monster: straight arm/straight body/straight leg. It is not
  unusual to take 10 years to get these five presses!

  The trunk flexion work in gymnastics is beyond anything you will
  see anywhere else. Even the beginning gymnastic trunk movements
  cripple bodybuilders, weightlifters, and

  martial artists. The basic sit-up and L hold are the staples.
  The L hold is nothing more than holding your trunk straight,
  supported by locked arms, hands on bench, floor, or parallel bars,
  and hips at 90 degrees with legs straight held out in front of you.
  You want to work towards a three minute hold in benchmark
  increments of 30 seconds30, 60, 90, 120, 150, and 180 seconds. When
  you can hold an L for three minutes, all your old ab work will be
  silly easy.

  We recommend Bob Andersons Stretching. This is a simple, no
  nonsense approach to flexibility. The science of stretching is
  weakly developed and many athletes like gymnasts who demonstrate
  great flexibility receive no formal instruction. Just do it.
  Generally, you want to stretch in a warm-up to establish safe,
  effective range of motion for the ensuing activity and stretch
  during cool down to improve flexibility.

  There is a lot of material to work with here. We highly
  recommend an adult gymnastics program if there is one in your area.
  Our friends at www.drillsandskills.com have enough material to keep
  you busy for years. This is among our favorite fitness sites.

  Every workout should contain regular gymnastic/calisthenic
  movements that you have mastered and other elements under
  development. Much of the rudiments of gymnastics come only with
  great effort and frustrationthat is acceptable. The return is
  unprecedented and the most frustrating elements are most
  beneficiallong before you have developed even a modicum of
  competency.

  WeightliftingWeightlifting as opposed to weight lifting or
  weight-training, refers to the Olympic sport, which includes the
  clean and jerk and the snatch. Weightlifting, as it is often
  referred to, develops strength (especially in the hips), speed, and
  power like no other training modality. It is little known that
  successful weightlifting requires substantial flexibility. Olympic
  weightlifters are as flexible as any athletes.

  The benefits of weightlifting do not end with strength, speed,
  power, and flexibility. The clean and jerk and the snatch both
  develop coordination, agility, accuracy, and

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  What is Fitness? (Part 1) continued

• balance and to no small degree. Both of these lifts are as
  nuanced and challenging as any movement in all of sport. Moderate
  competency in the Olympic lifts confers added prowess to any
  sport.

  The Olympic lifts are based on the deadlift, clean, squat, and
  jerk. These movements are the starting point for any serious
  weight-training program. In fact they should serve as the core of
  your resistance training throughout your life.

  Why the deadlift, clean, squat, and jerk? Because these
  movements elicit a profound neurodendocrine response. That is, they
  alter you hormonally and neurologically. The changes that occur
  through these movements are essential to athletic development. Most
  of the development that occurs as a result of exercise is systemic
  and a direct result of hormonal and neurological changes.

  Curls, lateral raises, leg extensions, leg curls, flyes, and
  other bodybuilding movements have no place in a serious strength
  and conditioning program primarily because they have a blunted
  neuroendocrine response. A distinctive feature of these relatively
  worthless movements is that they have no functional analog in
  everyday life and they work only one joint at a time. Compare this
  to the deadlift, clean, squat, and jerk which are functional and
  multi-joint movements.

  Start your weightlifting career with the deadlift, clean, squat,
  and jerk then introduce the clean and jerk and snatch. Much of the
  best weight-training material on the Internet is found on power
  lifting sites. Powerlifting is the sport of three lifts: the bench
  press, squat, and deadlift. Powerlifting is a superb start to a
  lifting program followed later by the more dynamic clean and the
  jerk and finally the clean & jerk and the snatch.

  The movements that we are recommending are very demanding and
  very athletic. As a result they have kept athletes interested and
  intrigued where the typical fare offered in most gyms (bodybuilding
  movements) typically bores athletes to distraction. Weightlifting
  is sport; weight-training is not.

  ThrowingOur program includes not only weightlifting and
  powerlifting, but also throwing work with medicine balls. The
  medicine ball work we favor provides both physical training and
  general movement practice. We are huge fans of the Dynamax medicine
  ball and associated throwing exercises. The medicine ball drills
  add another potent stimulus for strength, power, speed,
  coordination, agility, balance, and accuracy.

  There is a medicine ball game known as Hoover Ball. It is played
  with an eight-foot volleyball net and scored like tennis. This game
  burns three times more calories than tennis and is great fun. The
  history and rules of Hoover Ball are available from the
  Internet.

  NutritionNutrition plays a critical role in your fitness. Proper
  nutrition can amplify or diminish the effect of your training
  efforts. Effective nutrition is moderate in protein, carbohydrate,
  and fat. Forget about the fad high-carbohydrate, low-fat, and
  low-protein diet. Balanced macronutrient and healthy nutrition
  looks more like 40% carbohydrate, 30% protein, and 30% fat. Dr.
  Barry Sears Zone Diet still offers the greatest precision,
  efficacy, and health benefit of any clearly defined protocol. The
  Zone Diet does an adequate job of jointly managing issues of blood
  glucose control, proper macronutrient proportion, and caloric
  restriction whether your concern is athletic performance, disease
  prevention and longevity, or body composition. We recommend that
  every one read Dr. Sears book Enter the Zone (see also Nutrition
  section).

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  If strength at high heart rates is fundamental to your sport
  then

  youd best perform your resistance training at high heart
  rate.

  -Coach Glassman

  What is Fitness? (Part 1) continued

• SPORT

  WEIGHTLIFTING& THROWING

  GYMNASTICS

  METABOLIC CONDITIONING

  NUTRITION

  Figure 5. The Theoretical Hierarchy of the Development of an
  Athlete.

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  you only work your weight-training at low-reps you will not
  develop the localized muscular endurance that you might have
  otherwise. If you work high-reps exclusively you will not build the
  same strength or power that you

  would have at low-reps. There are advantages and disadvantages
  to working out slowly or quickly, with high weights or low weights,
  completing cardio before or after, etc.

  For the fitness that we are pursuing, every parameter within
  your control needs to be modulated to broaden the stimulus as much
  as possible. Your body will only respond to an unaccustomed
  stressor; routine is the enemy of progress and broad adaptation. Do
  not subscribe to high-reps, or low-reps, or long rests, or short
  rests, but strive for

  variance.

  So then, what are we to do? Work on becoming a better
  weightlifter, stronger-better gymnast,

  and faster rower, runner, swimmer, cyclist is the answer. There
  are an infinite number of

  regimens that will deliver the goods.

  Generally, we have found that three days on and one day off
  allows for a

  maximum sustainability at maximum intensities. One of our
  favorite

  workout patterns is to warm up and then perform three to

  five sets of three to five reps of a fundamental lift at a

  SportSport plays a wonderful role in fitness. Sport is the
  application of fitness in a fantastic atmosphere of competition and
  mastery. Training efforts typically include relatively predictable
  repetitive movements and provide limited opportunity for the
  essential combination of our 10 general physical skills. It is,
  after all, the combined expression, or application, of the 10
  general skills that is our motivation for their development in the
  first place. Sports and games like soccer, martial arts, baseball,
  and basketball in contrast to our training workouts have more
  varied and less predictable movements. But, where sports develop
  and require all 10 general skills simultaneously, they do so slowly
  compared to our strength and conditioning regimen. Sport is better,
  in our view, at expression and testing of skills than it is at
  developing these same skills. Both expression and development are
  crucial to our fitness. Sport in many respects more closely mimics
  the demands of nature than does our training. We encourage and
  expect our athletes to engage in regular sports efforts in addition
  to all of their strength and conditioning work.

  A Theoretical Hierarchy Of DevelopmentA theoretical hierarchy
  exists for the development of an athlete (Figure 5). It starts with
  nutrition and moves to metabolic conditioning, gymnastics,
  weightlifting, and finally sport. This hierarchy largely reflects
  foundational dependence, skill, and to some degree, time ordering
  of development. The logical flow is from molecular foundations,
  cardiovascular sufficiency, body control, external object control,
  and ultimately mastery and application. This model has greatest
  utility in analyzing athletes shortcomings or difficulties.

  We do not deliberately order these components but nature will.
  If you have a deficiency at any level of the pyramid the components
  above will suffer.

  IntegrationEvery regimen, every routine contains within its
  structure a blueprint for its deficiency. If

  There is no single sport or activity that trains for perfect
  fitness. True

  fitness requires a compromise in adaptation broader than the
  demands of most every sport.

  -Coach Glassman

  What is Fitness? (Part 1) continued

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  .moderately comfortable pace followed by a 10 minute circuit of
  gymnastics elements at a blistering pace and finally finish with
  two to 10 minutes of high-intensity metabolic conditioning. There
  is nothing sacred in this pattern. The magic is in the movements
  not the routine. Be creative.

  Another favorite is to blend elements of gymnastics and
  weightlifting in couplets that combine to a dramatic metabolic
  challenge. An example would be to perform five reps of a moderately
  heavy back squat followed immediately by a set of max reps pull-ups
  repeated three to five times.

  On other occasions we will take five or six elements balanced
  between weightlifting, metabolic conditioning, and gymnastics and
  combine them in a single circuit that we blow through three times
  without a break.

  We can create routines like this forever. In fact our
  CrossFit.com archives contain thousands of daily workouts
  consciously mixed and varied in this manner. Perusing them will
  give you an idea of how we mix and modulate our key elements.

  We have not mentioned here our penchant for jumping,
  kettlebells, odd object lifting, and obstacle course work. The
  recurring theme of functionality and variety clearly suggest the
  need and validity for their inclusion though.

  Finally, strive to blur distinctions between cardio and strength
  training. Nature has no regard for this distinction or any other,
  including our 10 physical adaptations. We will use weights and
  plyometrics training to elicit a metabolic response and sprinting
  to improve strength.

  Scalability And ApplicabilityThe question regularly arises as to
  the applicability of a regimen like CrossFits to older and
  deconditioned or untrained populations. The needs of an Olympic
  athlete and our grandparents differ by degree not kind. One is
  looking for functional dominance, the other for functional
  competence. Competence and dominance manifest through identical
  physiological mechanisms.

  We have used our same routines for elderly individuals with
  heart disease and cage fighters one month out from televised bouts.
  We scale load and intensity; we do not change programs.

  We get requests from athletes from every sport looking for a
  strength and conditioning program for their sport. Firemen, soccer
  players, triathletes, boxers, and surfers all want programs that
  conform to the specificity of their needs. While admitting that
  there are surely needs specific to any sport, the bulk of sport
  specific training has been ridiculously ineffective. The need for
  specificity is nearly completely met by regular practice and
  training within the sport not in the strength and conditioning
  environment. Our terrorist hunters, skiers, mountain bikers and
  housewives have found their best fitness from the same regimen.

  What is Fitness? (Part 1) continued

• Valid criticisms of a fitness program need to speak to
  measurable, observable, repeatable data. If an alternative

  to CrossFit is worthy of our consideration it ought to be
  presented in terms of distance, time, load, velocity, work and
  power related to movements, skills, and drills. Give me performance
  data. CrossFit can be scientifically and

  logically evaluated only on these terms.

  -Coach Glassman

  What is Fitness? (Part 2) CrossFits Definition of Fitness and
  Health

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• Originally published in February 2009

  In this two part lecture, Coach Glassman defines fitness and
  health. This lecture is the first time CrossFit published a
  definition for health. It is as a three-dimensional model that
  measures fitness across age and has the potential to both redefine
  and unite the health and fitness fields forever.

  Science is about measurement and prediction. Without measurable,
  observable, repeatable data concerning the fundamental physical
  units of kinematics (mass, distance, and time), there is no science
  of human performance. But physical output can be measured (e.g.,
  foot-pounds/minute): we move our own bodies and external objects,
  we can measure how heavy those bodies and objects are, how far they
  travel, and how long it takes.

  Power (average) = Force x Distance / Time.

  Your ability to move large loads, long distances, quickly, in
  the broadest variety of domains is fitness. Fitness is defined as
  work capacity across broad time and modal domains, and health is
  defined as work capacity across broad time and modal domains
  throughout life. It is fitness across ones age.

  CrossFits prescription for achieving this fitness is constantly
  varied high-intensity functional movements. We can accurately
  predict improvements in work capacity across broad time, modal, and
  age domains through this prescription. We have tens of thousands of
  examples at this point.

  In Video 1, Coach covers the first three models of fitness
  originally published in the 2002 What is Fitness? article, and how
  they support CrossFits definition of fitness (Figure 1).

  Video 1 (20 min)http://journal.crossfit
  .com/2009/02/crossfits-new-definition-of-fitness-volume-under-the-curve-1.tpl

  In Video 2, Coach Glassman explains the fourth model, the
  Sickness-Wellness-Fitness Continuum, and how that becomes
  subordinate to the metric of maximizing the volume of work capacity
  across broad time and modal domains throughout your life.

  The new component introduced in this lecture is age. Fitness can
  be graphed in two-dimensions with duration of effort (time) on the
  x-axis and power on the y-axis. At each

  Figure 1. A Graphical Representation of Ones Fitness (Work
  Capacity) at a Certain Time In His or Her Life.

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  What is Fitness? (Part 2) continued

• Figure 2. A Graphical Representation of Ones Health (Fitness
  Throughout His or Her Life).

  TIME, minutes

  AGEyears

  POWERft-lbs/min

  10,000

  15,000

  20,000

  25,000

  0

  5,000

  HEALTH

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  duration, we average your power output across a variety of modal
  domains (skills and drills). This creates a power curve, the area
  under which is your work capacity across broad time and modal
  domains (your fitness).

  We can now add a third dimension to this graph, the z-axis,
  which is age. By reassessing your two-dimensional fitness at
  various times throughout your life, we graph the form of a solid.
  The power curve takes on the shape of a plateau or blanket (Figure
  2). This three-dimensional graph is a defining

  What is Fitness? (Part 2) continued

  measure of health. Health, therefore, is nothing other than
  sustained fitness.

  Video 2 (18 min)http://journal.crossfit
  .com/2009/02/crossfits-new-definition-of-fitness-volume-under-the-curve-2.tpl

• Originally published in February 2009

  In his video article Better Movements, Coach Glassman explained
  that high-power functional movements such as the jerk and the
  kipping pull-up are better exercisesin several critical waysthan
  their simpler relatives, the press and the strict pull-up. In
  Productive Application of Force he explained why our definition of
  strength is not equivalent to just muscular contractile force. What
  really matters is the ability to apply that muscular force to do
  real physical work, which cannot be independent of the skills and
  mechanics of functional movement.

  In this video, Coach Glassman elaborates further on the
  relationship between technique and functional movement, power, and
  fitness. Technique, he explainslike its cousins mechanics, form,
  and styleis not at odds with intensity but is in fact essential to
  maximizing power and thus fitness. Proper technique is the
  mechanism by which potential human energy and strength are
  translated into real work capacity.

  Video (10
  min)http://journal.crossfit.com/2008/02/technique-part-1-by-greg-glass.tpl

  Originally published in March 2010

  Finding a balance between technique and intensity is one of the
  things that separates good trainers from great trainers, and it is
  one of the keys to getting optimal results from CrossFit.

  According to Coach Glassman, control is just another thing that
  can be stressed to produce favorable adaptations, just like your
  cardiorespiratory system must be stressed to produce greater
  endurance. The ability to maintain greater control at higher speeds
  must be trained, and CrossFit will help you do that. As you develop
  better technique and control at high speeds, your power output will
  increase.

  As an analogy, consider a typing test: an outstanding score is a
  combination of great speed and precise accuracy, and the goal is to
  improve the output both through practice and training. Working with
  weights is very similar.

  No one has ever suggested in any endeavor that the best
  accuracy… [and] highest overall proficiency ever came about, by
  never testing the speed of the movement.

  Video (5
  min)http://journal.crossfit.com/2010/03/chalkboard-threshold.tpl

  Learn the mechanics of fundamental movements; establish a
  consistent pattern of practicing these same movements, and, only
  then, ratchet up the intensity of workouts incorporating these
  movements. Mechanics, then Consistency, and then Intensity

  this is the key to effective implementation of CrossFit
  programming.

  -Coach Glassman

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  Threshold TrainingTechnique

• Originally published in November 2003

  CrossFit has been an active combatant in the diet wars. For
  decades it has been an exciting world of us versus them.

  We were the low-carbohydrate, low-calorie, good fat camp and
  they were the low-fat, low-calorie, high-carbohydrate opposition.
  The battle was for the hearts and minds of the public on the very
  personal and private matter of nutrition-what diet makes us
  healthy?

  Sheldon Margin, publisher of the University of California
  Berkeley Wellness Letter, a leader of them, accepted this
  characterization of battle lines when we presented it to him in
  1996. In 1996, Dr. Atkins and Barry Sears were both publicly and
  regularly referred to as quacks and frauds by mainstream
  physicians, jou

The CrossFit Level 1 Training Guide Spiral-bound – March 1, 2020

The CrossFit Level 1 Training Guide is an essential resource for anyone seeking to understand the CrossFit methodology and foundational movements. This compendium of articles, written over the last two decades, may be used to support any successful training venture that seeks to forge a broad, general, and inclusive fitness.

Readers will find proven teaching progressions, detailed programming guidance, and precise coaching and nutritional strategies. The content prepares the reader for the application of the CrossFit methodology with clients of any level.

Readers will become familiar with functional movements and essential skills that will help prepare them for any of life’s demands. CrossFit’s nine foundational movements — the squat, front squat, overhead squat, press, push press, jerk, deadlift, sumo deadlift high pull, and medicine-ball clean — are covered in detail with full-color photos and learning progressions. Progressions for the snatch, GHD sit-up, hip and back extension, pull-up, thruster, and muscle-up are also included, as are recommendations for improving CrossFit’s 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

This guide is designed for use in conjunction with the two-day CrossFit Level 1 Certificate Course — a prerequisite to opening a CrossFit affiliate and coaching others using the CrossFit methodology— but can also be used as a stand-alone resource for coaches, fitness enthusiasts, and individuals seeking to improve their own health. The CrossFit Level 1 Training Guide is the key to a lifetime of health and fitness.

CrossFit, Руководство по тренировкам.

Руководство по тренировкам CrossFit представляет собой сборник статей из журнала CrossFit, написанных за последние 10 лет преимущественно основателем CrossFit Грегом Глассманом и посвященных фундаментальным движениям и идеям, составляющим методологию CrossFit. Это Руководство разработано для использования совместно с нашим Курсом подготовки тренеров CrossFit Level 1 для того, чтобы помочь вам подготовиться к тесту на сертификацию CrossFit Level 1 Trainer. Это необходимый, но не исчерпывающий источник. Часть информации, необходимой для прохождения теста, содержится в данных статьях; все остальное преподается непосредственно в течение двухдневного обучения. Информация, содержащаяся в данных статьях, является фундаментальной для методологии CrossFit и, как и журнал CrossFit в целом, должна помочь в организации успешного тренировочного процесса.

Предписание.
CrossFit предписывает использовать «постоянно варьируемые, высокоинтенсивные функциональные движения». Функциональные движения представляют собой универсальные шаблоны моторного рекрутирования; они выполняются в виде волны сокращения от ядра к конечностям и являются составными, то есть многосуставными. Эти движения естественны и эффективны для перемещения тела и внешних объектов. Однако самым важным аспектом функциональных движений является их способность перемещать большие весовые нагрузки на длинные дистанции, и делать это быстро. В совокупности эти три атрибута (вес, дистанция и скорость) определяют способность функциональных движений вырабатывать высокую мощность. Интенсивность определяется конкретно как мощность, она является независимой переменной, которая чаще всего связывается с максимальным повышением плодотворной адаптации к нагрузкам.

Содержание.
CrossFit 1-го уровня.
Движения.
Питание.
Составление программы и масштабирование.
Тренерство и обучение.
Обучение, отслеживание и исправление 9 движений.
Лицензионное Соглашение Тренера Crossfit™ 1— Го Уровня На Доступном Языке.
Справочник участника: обзор Версия 7.2.

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Дата публикации: 10.08.2022 06:36 UTC

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