Crossfit Level 1
Sickness-Wellness-Fitness Continuum
Assumption is that if everything we can measure about health will conform to a continuum then it
seems that sickness, wellness, and fitness are different measures of a single quality: health.
Based on measurements of: Blood pressure, body fat, bone density, triglycerides, HDL/LDL
cholesterol, glycated hemoglobin, muscle mass, etc.
metabolic pathway
3 Metabolic Pathways that provide the energy for all human action
1) Phosphagen
2) Glycolytic
3) Oxidative
Key to developing cardiovascular system w/o an unacceptable loss of strength, speed, and power
Interval training
3 waves of adaptation to endurance training
1) Increased maximal oxygen consumption
2) Increased lactate threshold
3) increased efficiency
The theoretical hierarchy of the development of an athlete:
nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport
Workout regiment shown to maximize sustainability at maximum intensities
3 days on and 1 day off
10 Fitness Domains of Crossfit
Agility
Accuracy
Balance
Cardiovascular and Respiratory Endurance Coordination
Flexibility
Power
Speed
Stamina
Strength
Definition of Crossfit
constantly varied, high intensity, functional movement
(also known as Crossfits prescription)
Athlete according to Webster
A person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or
stamina
Athlete according to Crossfit
,A person who is trained or skilled in strength, power, balance, and agility, flexibility and endurance.
Fringe Athletes
Athletes in that their fitness demands are so specialized as to be inconsistent with the adaptations
that give maximum competency at all physical strengths.
The 3 Main Energy Systems that fuel all human activity
1) Aerobically
2) Anaerobically
a) Phosphagen
b) Lactic Acid
Anaerobically
When energy is liberated from substances in the ABSENCE of oxygen
Aerobically
When oxygen is utilized to metabolize substrates derived from food and liberates energy.
Neuroendocrine Adaptation
A change in the body that affects you either neurologically or hormonally
Hormonal Responses
Substantial increases in testosterone, insulin-like growth factor, and human growth hormone.
What is Power?
The "time rate of doing work" in CrossFit's simplest terms, "hard and fast"
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 predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of
protein per pound of lean body mass depending on your
activity level. The .7 figure is for moderate daily workout
loads and the 1.0 figure is for the hardcore athlete.
Diseases linked to diets high in refined or processed carbohydrates
Coronary heart disease
Diabetes
Cancer
Osteoporosis
Obesity
Psychological dysfunction
CrossFit's 4 models for evaluating and guiding fitness
1) The 10 General Physical Skills
, 2) The hopper
3) The metabolic pathways
4) Sickness-Wellness-Fitness continuum
The Hopper Fitness Model
The view that fitness is about performing well at any and every task imaginable.
Metabolic Pathway Fitness Model
3 metabolic pathways that provide energy for all human action
- Phosphagen
- Glycolytic
- Oxidative
3 Operational Fitness Models
1) Jim Crowley and Bruce Evans of Dynamax Medicine balls
2) Statistical model based on training modality
3) Three metabolic Pathways
3 metabolic pathways
1) phosphagen - high powered and short duration (taps out at about 10 secs)
2) glycolytic - moderate powered, moderate duration
3) oxidative - low powered, long duration
Statistical Model based on training modality
A hopper, loaded with as many skills and drills from as many different sports and strengths and
conditioning regimens imaginable.
Conclusion from measuring workouts like Fran?
Time approximates our change in power output. A 60% increase in power has a 60% decrease in time
CrossFit Definition and Prescription for Eating
Constantly varied, high-intensity functional movements while eating meats and vegetables, nuts and
seeds, some fruit, little starch and no sugar and get plenty of sleep.
3 components to analysis of a fitness program
1) efficacy - what is the return?
2) safety - how many people end up at the finish line
3) efficiency - the time rate of that adaptation
What is the efficacy of Crossfit?
Increase your work capacity across broad time and modal domains
4 Terms for the qualification of movement
1) mechanics
2) technique
3) form
4) style
Sickness-Wellness-Fitness Continuum
Assumption is that if everything we can measure about health will conform to a continuum then it
seems that sickness, wellness, and fitness are different measures of a single quality: health.
Based on measurements of: Blood pressure, body fat, bone density, triglycerides, HDL/LDL
cholesterol, glycated hemoglobin, muscle mass, etc.
metabolic pathway
3 Metabolic Pathways that provide the energy for all human action
1) Phosphagen
2) Glycolytic
3) Oxidative
Key to developing cardiovascular system w/o an unacceptable loss of strength, speed, and power
Interval training
3 waves of adaptation to endurance training
1) Increased maximal oxygen consumption
2) Increased lactate threshold
3) increased efficiency
The theoretical hierarchy of the development of an athlete:
nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, sport
Workout regiment shown to maximize sustainability at maximum intensities
3 days on and 1 day off
10 Fitness Domains of Crossfit
Agility
Accuracy
Balance
Cardiovascular and Respiratory Endurance Coordination
Flexibility
Power
Speed
Stamina
Strength
Definition of Crossfit
constantly varied, high intensity, functional movement
(also known as Crossfits prescription)
Athlete according to Webster
A person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or
stamina
Athlete according to Crossfit
,A person who is trained or skilled in strength, power, balance, and agility, flexibility and endurance.
Fringe Athletes
Athletes in that their fitness demands are so specialized as to be inconsistent with the adaptations
that give maximum competency at all physical strengths.
The 3 Main Energy Systems that fuel all human activity
1) Aerobically
2) Anaerobically
a) Phosphagen
b) Lactic Acid
Anaerobically
When energy is liberated from substances in the ABSENCE of oxygen
Aerobically
When oxygen is utilized to metabolize substrates derived from food and liberates energy.
Neuroendocrine Adaptation
A change in the body that affects you either neurologically or hormonally
Hormonal Responses
Substantial increases in testosterone, insulin-like growth factor, and human growth hormone.
What is Power?
The "time rate of doing work" in CrossFit's simplest terms, "hard and fast"
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 predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of
protein per pound of lean body mass depending on your
activity level. The .7 figure is for moderate daily workout
loads and the 1.0 figure is for the hardcore athlete.
Diseases linked to diets high in refined or processed carbohydrates
Coronary heart disease
Diabetes
Cancer
Osteoporosis
Obesity
Psychological dysfunction
CrossFit's 4 models for evaluating and guiding fitness
1) The 10 General Physical Skills
, 2) The hopper
3) The metabolic pathways
4) Sickness-Wellness-Fitness continuum
The Hopper Fitness Model
The view that fitness is about performing well at any and every task imaginable.
Metabolic Pathway Fitness Model
3 metabolic pathways that provide energy for all human action
- Phosphagen
- Glycolytic
- Oxidative
3 Operational Fitness Models
1) Jim Crowley and Bruce Evans of Dynamax Medicine balls
2) Statistical model based on training modality
3) Three metabolic Pathways
3 metabolic pathways
1) phosphagen - high powered and short duration (taps out at about 10 secs)
2) glycolytic - moderate powered, moderate duration
3) oxidative - low powered, long duration
Statistical Model based on training modality
A hopper, loaded with as many skills and drills from as many different sports and strengths and
conditioning regimens imaginable.
Conclusion from measuring workouts like Fran?
Time approximates our change in power output. A 60% increase in power has a 60% decrease in time
CrossFit Definition and Prescription for Eating
Constantly varied, high-intensity functional movements while eating meats and vegetables, nuts and
seeds, some fruit, little starch and no sugar and get plenty of sleep.
3 components to analysis of a fitness program
1) efficacy - what is the return?
2) safety - how many people end up at the finish line
3) efficiency - the time rate of that adaptation
What is the efficacy of Crossfit?
Increase your work capacity across broad time and modal domains
4 Terms for the qualification of movement
1) mechanics
2) technique
3) form
4) style
