UNDERSTANDING CROSSFIT…

From 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 contingency—prepare 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 lends itself well to all sports. In sum, our specialty is not specializing.

CrossFit 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 movements—i.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 program’s 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 challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens.

NINE FOUNDATIONAL MOVEMENTS SUMMARY
Effective coaching can be measured as a trainer’s capacity in six areas: teaching, seeing, correcting, group management, presence and attitude, and demonstration. This section helps participants learn the fundamentals of the first three: teaching, seeing, and correcting the nine foundational movements of the Level 1 Certificate Course.

The nine foundational movements of the Level 1 Course are:
• The Air Squat
• The Front Squat
• The Overhead Squat
• The Shoulder Press
• The Push Press
• The Push Jerk
• The Deadlift
• The Sumo Deadlift High Pull
• The Medicine-Ball Clean

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 individual’s 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.

For more information, visit crossfit.com.