CROSSFIT

1. CROSSFIT • FORGING ELITE FITNESS

2. THE AIMS OF CROSSFIT • From the beginning, the aim of Crossfit has been to forge a broad, general, and inclusive fitness. • Developers sought to build a program that would best prepare trainees for any physical contingency-prepare them not only for the unknown but for the unknowable. • In sum, the specialty of Crossfit is not specializing. Complete Fitness.

3. THE PRESCRIPTION • The CrossFit prescription is “constantly varied, high-intensity, functional movement.” • Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements (multi-joint). They are natural, effective, and efficient. • No routine regimens!

4. THE CROSSFIT METHODOLOGY • CrossFit believes that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts, i.e., data. (Evidence-based fitness) • CrossFit is an online community!

5. CROSSFIT IMPLEMENTATION • CrossFit is a sport, the “sport of fitness.” • Developers have learned that harnessing the natural camaraderie, competition, and fun of sport or game yields and intensity that cannot be matched by other means. • We use whiteboards as scoreboards, keep accurate scores and records, run a clock, and define rules and standards for performance. This motivates unprecedented output.

6. IMPLEMENTATION • Mechanical: Proper Technique • Consistency: Proper Technique while doing large number of reps. Commitment to the Program. • Intensity: Force x Distance/Time = Power. Avg. Power is Intensity! • Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.

7. CROSSFIT FOUNDATIONS • CrossFit is a core strength and conditioning program. • CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten recognized fitness domains. • Constantly Varied, Functional Movements, High Intensity

8. CROSSFIT FITNESS DOMAINS • Cardiovascular and respiratory endurance (P) • Stamina (P) • Strength (P) • Flexibility (P) • Power (B) • Speed (B) • Coordination (N) • Agility (N) • Balance (N) • Accuracy (N)

9. CROSSFIT IS DIVERSE • CrossFit athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. • Athletes are trained to bike, run, swim, and row at short, middle, and long distances. • Athletes are trained in gymnastics, Olympic weightlifting, metabolic conditioning and sport.

10. AN EFFECTIVE APPROACH • CrossFit works exclusively with compound movements and shorter high intensity cardiovascular sessions. • Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. • This is not an opinion but solid irrefutable scientific fact!

11. SQUAT SERIES • AIR SQUAT • FRONT SQUAT • OVERHEAD SQUAT

12. WHAT IS FITNESS? • Model 1: 10 Physical general skills • Model 2: Hopper Model • Model 3: Metabolic Pathways • Model 4: Sickness, wellness, fitness continuum. • Definition of Fitness: Work Capacity Across Broad Time and Modal Domains.

13. CROSSFIT DEFINING THEMES • There are four CrossFit defining themes. • Neuroendocrine Apdaptations • Power • Cross-Training • Functional Movements

14. NEUROENDOCRINE ADAPTATIONS • “Neuroendocrine adaptations” is a change in the body that affects you either neurologically or hormonally. • Most importantly adaptations to exercise are in part or completely a result of a hormonal or neurological shift. • One of the critical elements missing from Isolation movements is that they invoke essentially no neuroendocrine response.

15. POWER • At CrossFit, “Power” is the undisputed king of performance. • Power is in simplest terms, “hard and fast.” • Power is the definition of intensity, which in turn has been linked to every positive aspect of fitness. • Power development is an ever-present aspect of the CrossFit daily workout.

16. CROSS-TRAINING • We view cross-training as exceeding the normal parameters of the regular demands of your sport or training. • We regularly train past the normal motions, metabolic pathways, and modes common to the athlete’s sport or exercise regimen.

17. FUNCTIONAL MOVEMENTS • The importance of functional movements is primarily two-fold. • First of all functional movements are mechanically sound and therefore safe. • Secondly functional movements are the movements that elicit a high neuroendocrine response. • The soundness of functional movement is so profound that exercising without them is by comparison a colossal waste of time.

18. IN SUMMARY CROSSFIT IS.... • CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. • CrossFit delivers a fitness that is, by design, broad, general, and inclusive. The specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

19. WHY USE CROSSFIT? • The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used the same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. • The needs of world class athletes and our students differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

20. IS CROSSFIT FOR YOU AND YOUR STUDENTS? • Absolutely! Your students needs and the Olympic athlete’s differ by degree not kind. • Increased power, strength, cardio and respiratory endurance, flexibility, stamina, coordination, agility, and balance are important to the world’s best athletes, our students, and our grandparents. • The fact that most fundamental movements are only taught to elite athletes is a tragedy!

21. CROSSFIT KIDS! • CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit. • The program is geared and designed for a special population and the specific developmental needs of that population.(neurological, cognitive, motor) • crossfitkids.com

22. PRESS SERIES • SHOULDER PRESS • PUSH PRESS • PUSH JERK

23. BASIC MOVEMENTS OF CROSSFIT • Air Squat • Front Squat • Overhead Squat • Shoulder Press • Push Press • Push Jerk • Deadlift Press • Sumo-Deadlift High Pull • Medicine Ball Clean

24. WHY THESE ? • Midline Stabilization (Neutral S curve in the spine. • Active Shoulders (Pressing or Hanging) • Posterior Chain Engagement • Range of Motion (Extension to Full Flexion) • Core to Extremity • Foundation to all CrossFit movements.

25. Evaluating Fitness Programs • Safety: All Programs and Life Activities Involve Risk. 100% safe equals 100% ineffective. • Efficacy: Does the Program Get the Results it Claims to Get? (Working out with intensity gets more results faster) • Efficiency: (Productive application of force). Threshold Training.

26. DEADLIFT SERIES • DEADLIFT • SUMO DEADLIFT HIGH PULL • MEDICINE BALL CLEAN

27. “WOD” • CrossFit workouts are commonly centered around a "Workout of the Day" or "WOD". • Affiliates typically create a new WOD each day, while those who follow the CrossFit methodology without attending an affiliated gym often follow WODs posted on the main CrossFit website or that of an affiliated gym. • Workouts typically include a warm-up, a skill development segment, and a high-intensity workout that lasts around ten to twenty minutes, the “WOD”. • Crossfiteast.com, Crossfitoneworld.com, Crossfit.com

28. DEVELOPING THE “WOD” • Workouts are composed of three distinct modalities: metabolic conditioning (cardio) (“M”), gymnastics (“G”), and weightlifting (“W”). • The workouts themselves are each represented by the inclusion of one (single modality), two (couplet), or three (triplet) modalities for each day.

29. STRUCTURING THE WORKOUTS • CrossFit uses a 3 day on 1 day off approach, or for convenience purposes a 5 day on 2 day off approach. • The workouts themselves are each represented by the inclusion of one, two, or three modalities for each day. • In every case each modality is represented by a single exercise or element.

30. 3 DAYS ON 1 DAY OFF 5 DAYS ON 2 DAYS OFF

31. SELECTING ELEMENTS FOR EXERCISE • Elements, or exercises, chosen for each modality were selected for their functionality, neuroendocrine response, and overall capacity to dramatically and broadly impact the human body.

32. “WOD” EXAMPLES • DAY 1: RUN 5K (M) • DAY 2: Squat Thrusters/Pull-ups 21-15-9 Reps. • DAY 3: RUN 400M/10 Push-ups/Overhead squat x 15 (MGW) 20 Minute for rotations. • DAY 4: OFF

33. ELEMENTARY EXAMPLE • DAY 1: Practice handstands for 20 minutes. (G) • DAY 2: 15 Air Squats/200 M Run 5 Rounds for time (WM) • DAY 3: 25 M Sprint/10 Wall Ball Shots/ 10 Burpees. (5 Rounds or AMRAP in 15 Minutes. (MGW) • DAY 4: OFF

34. TABATA • The key to developing the cardiovascular system without unacceptable loss of strength, speed, and power is interval training. • One example of interval training that CrossFit makes regular use of is the Tabata interval. • Tabata interval consists of 20 seconds of work followed by 10 seconds of rest repeated six to eight times.

35. SCALING THE WORKOUTS • Novice Students • White Belt –The color white signifies innocence, as that of the beginning student who has no previous knowledge of CrossFit. • Orange Belt – The color orange signifies the changes of Autumn, as the student's mind and body begin to develop and grow as a result of the new CrossFit experience. • Yellow Belt – The color yellow signifies the earth.  The beginning student begins to create a firm foundation in CrossFit technique, just as a seed begins to expand its root system deep in the earth as it begins to grow. • Intermediate Students  • Green Belt – The color green represents growth, like that of the green plant as it sprouts out of the ground.  The student has built a firm foundation and now begins to grow in the art of CrossFit.  • Blue Belt –The color blue represents the sky.  Reminding the student to reach for the heavens and continue their CrossFit journey.  • Purple Belt – The color purple represents the changing sky of dawn, as once again the student undergoes a new change and prepares for the transition to advanced student.  • Advanced Students  • BrownBelt – The color brown represents the ripening or maturing process as that of the advanced CrossFit student whose techniques are beginning to mature.  • Red Belt – The color of blood signifies danger and is a warning to the student to temper her newly found skills and techniques with control and wisdom.  • Senior Students  • Black – The opposite of white signifies maturity and dignity, as that of a senior student of CrossFit who has learned the basic curriculum of the program and is ready to become a true student of CrossFit. 

36. SCALING THE “WOD” • Black Belts: 200 M Shuttle Sprint, 100 Double Unders, 50 Squats. 3 RDS for Time. • Brown & Red Belts: 200 M Shuttle Sprint, 50 Double Unders, 50 Squats. 3 RDS For Time. • Green/Blue/Purple 100 M Shuttle Sprint, 75 Single Unders, 35 Squats. 3 RDS For Time. • White/Orange/Yellow 100 M Shuttle Sprint, 35 Single Unders, 25 Squats. 3 RDS For Time.

37. WORKOUT DEMOS • 400M Run, 20 Box Jumps, 15 Wall Ball Shots. 3 Rounds for time. • 100 Single Unders, 15 Squat Thrusters 3 Rounds for time. • Partner Workout. Kettlebell swings, Run, Push-ups. AMRAP in 10 Min. • ?