1
Crossfit Level 1 Certification
"extension" is -
ER
ANS increases the angle of a joint
H
"flexion" is - ANS reduces the angle of the joint
"flexion" is -
IG
ANS reducing the angle of a joint and that
GH
10 general physical skills - ANS Cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, agility, balance, and
IN
accuracy.
Y
5 causes of a bad squat? - ANS 1) Weak glute/hamstring. The glutes and
L
hams are responsible for powerful hip extension, which is the key to the athletic
F
performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The
road to powerful, effective hip extension is a three to ve year odyssey for most
athletes.
, 2
3) Resulting attempt to squat with quads. Leg extension dominance over hip
extension is a leading obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar
R
exion-the worst fault of all.
HE
5) Sloppy work, poor focus. This is not going to come out right by accident. It
takes incredible e ort. The more you work on the squat, the more awareness you
G
develop as to its complexity.
HI
5 causes of a bad squat? - ANS 1) Weak glute/hamstring. The glutes and
G
hams are responsible for powerful hip extension, which is the key to the athletic
performance universe.
IN
2) Poor engagement, weak control, and no awareness of glute and hamstring. The
Y
road to powerful, effective hip extension is a three to ve year odyssey for most
L
athletes.
F
3) Resulting attempt to squat with quads. Leg extension dominance over hip
extension is a leading obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar
exion-the worst fault of all.
, 3
5) Sloppy work, poor focus. This is not going to come out right by accident. It
takes incredible e ort. The more you work on the squat, the more awareness you
develop as to its complexity.
accuracy -
ER
ANS The ability to control movement in a given direction or at a
H
given intensity.
G
Accuracy - ANS the ability to control movement in a given direction or at a
I
given intensity.
Accuracy -
G
given intensity.
H ANS The ability to control movement in a given direction or at a
Adaptations -
IN ANS Evidence-based fitness, crossfit increases work capacity
Y
across broad time and modal domains. Publicly posting performance data,
L
co-developing our program in collaboration with other coaches, and our
F
open-source charter in general has well positioned us to garner important
lessons from our program- to learn precisely and accurately, that is about the
adaptations elicited by CrossFit. Not trade improvements in any other fitness
metric for a decrease in work capacity.
, 4
Aerobic - ANS Energy is derived aerobically when oxygen is utilized to
metabolize substrates derived from food and liberates energy.
Aerobic - ANS when the majority of energy needed is derived aerobically.
R
Usually greater than 90 seconds in duration and involve low to moderate power
E
output or intensity. Examples include running on treadmill for 20 mins, swimming
H
a mile, or watching TV.
G
Agility - ANS the ability to minimize transition time from one movement
I
pattern to another.
Agility - ANS
GH
pattern to another.
The ability to minimize transition time from one movement
Agility -
IN
ANS The ability to minimize transition time from one movement
Y
pattern to another.
Aim -
FL
ANS Broad, general, inclusive fitness. Not only for the unknown, but
also the unknowable. Skills and adaptations that most universally lend
themselves to performance advantage. Specialty is not specializing.
Aim of Crossfit - ANS broad, general and inclusive fitness
Crossfit Level 1 Certification
"extension" is -
ER
ANS increases the angle of a joint
H
"flexion" is - ANS reduces the angle of the joint
"flexion" is -
IG
ANS reducing the angle of a joint and that
GH
10 general physical skills - ANS Cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination, agility, balance, and
IN
accuracy.
Y
5 causes of a bad squat? - ANS 1) Weak glute/hamstring. The glutes and
L
hams are responsible for powerful hip extension, which is the key to the athletic
F
performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The
road to powerful, effective hip extension is a three to ve year odyssey for most
athletes.
, 2
3) Resulting attempt to squat with quads. Leg extension dominance over hip
extension is a leading obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar
R
exion-the worst fault of all.
HE
5) Sloppy work, poor focus. This is not going to come out right by accident. It
takes incredible e ort. The more you work on the squat, the more awareness you
G
develop as to its complexity.
HI
5 causes of a bad squat? - ANS 1) Weak glute/hamstring. The glutes and
G
hams are responsible for powerful hip extension, which is the key to the athletic
performance universe.
IN
2) Poor engagement, weak control, and no awareness of glute and hamstring. The
Y
road to powerful, effective hip extension is a three to ve year odyssey for most
L
athletes.
F
3) Resulting attempt to squat with quads. Leg extension dominance over hip
extension is a leading obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar
exion-the worst fault of all.
, 3
5) Sloppy work, poor focus. This is not going to come out right by accident. It
takes incredible e ort. The more you work on the squat, the more awareness you
develop as to its complexity.
accuracy -
ER
ANS The ability to control movement in a given direction or at a
H
given intensity.
G
Accuracy - ANS the ability to control movement in a given direction or at a
I
given intensity.
Accuracy -
G
given intensity.
H ANS The ability to control movement in a given direction or at a
Adaptations -
IN ANS Evidence-based fitness, crossfit increases work capacity
Y
across broad time and modal domains. Publicly posting performance data,
L
co-developing our program in collaboration with other coaches, and our
F
open-source charter in general has well positioned us to garner important
lessons from our program- to learn precisely and accurately, that is about the
adaptations elicited by CrossFit. Not trade improvements in any other fitness
metric for a decrease in work capacity.
, 4
Aerobic - ANS Energy is derived aerobically when oxygen is utilized to
metabolize substrates derived from food and liberates energy.
Aerobic - ANS when the majority of energy needed is derived aerobically.
R
Usually greater than 90 seconds in duration and involve low to moderate power
E
output or intensity. Examples include running on treadmill for 20 mins, swimming
H
a mile, or watching TV.
G
Agility - ANS the ability to minimize transition time from one movement
I
pattern to another.
Agility - ANS
GH
pattern to another.
The ability to minimize transition time from one movement
Agility -
IN
ANS The ability to minimize transition time from one movement
Y
pattern to another.
Aim -
FL
ANS Broad, general, inclusive fitness. Not only for the unknown, but
also the unknowable. Skills and adaptations that most universally lend
themselves to performance advantage. Specialty is not specializing.
Aim of Crossfit - ANS broad, general and inclusive fitness
