1
Crossfit L1 Review
10 General Physical Skills (Fitness Domains) - ANS Cardio endurance
R
Agility
E
Balance
H
Accuracy
Flexibility
IG
Coordination
Speed
H
Strength
G
Stamina
Power
Aerobic -
I
ANS
N * Cardio Function
Y
* Decreases Body Fat
L
* Low Power
F
Air Squat Execution - ANS * Hips travel back and down
* Bottom of squat is when the hip crease is below the top of the kneecap ("Below
Parallel")
* Knee stay in line with the feet
* Head position is Neutral
, 2
Air Squat Set-up - ANS * Feet Shoulder Width Apart
* Full extension of knees and hips
* Weight on heels
R
* Keep the Chest up and brace the abs to maintain a neutral spine
Anaerobic - ANS
H
* Decreases Body Fat
E * Cardio Function
G
* Improves Power, Speed, Strength, and Muscle Mass
I
* Doesn't adversely affect aerobic capacity (can be used to develop high level of
H
aerobic capacity)
G
Articulate Glycolytic - ANS Duration of work: 30-120 seconds
N
Duration of Recovery: 60-240 Seconds
I
Load/Recovery Ratio: 1:2
Y
Repetitions: 10-20
L
Moderate Power Output
F
Articulate how technique can be assessed to determine effectiveness - ANS
A technique is considered better if it improves work capacity across broad time
and modal domains
, 3
Articulate how technique confers safety, efficacy, and efficiency - ANS
technique ensures results that are measurable, observable, and repeatable
Articulate how the GHD requires Core Strength - ANS Works the abs
R
isometrically
and fitness -
HE
Articulate how the Sickness-Wellness-Fitness Continuum model relates to health
ANS Health is sustained and wellness is not being sick
IG
Articulate Oxidative - ANS Duration of work: > 120 Seconds
H
Duration of Recovery: 120 - 300 seconds
G
Load/Recovery Ratio: 1:1
Repetitions: 3-5
N
Low Power Output
YI
Articulate Phophagen - ANS Duration of work: 10 -30 seconds
L
Duration of Recovery: 30-90 seconds
F
Load/Recovery Ratio: 1:3
Repetitions: 25-30
High-Power Output
Articulate the benefits of eating high quality foods and a "Paleo" Diet - ANS
less refined and avoids highly processed carbs and is consistent with the
, 4
Crossfit prescription and modern foods are ill suited to our genetic composition.
Paleo avoids grains, legumes, and dairy which is associated with Auto Immune
issues
R
Articulate the benefits of GHD work - ANS * Develops kinetic awareness and
E
body control
H
* Builds language or communication around flexion and extension
* Not training under load
IG
Articulate the benefits of weighing and measuring food - ANS profound
H
awareness and measurable, observable, and repeatable
G
Articulate the benefits of working your weakness - ANS targeting your
N
weakness rounds out your GPP
YI
Articulate the dangers of chronically elevated insulin levels - ANS
L
numerous chronic diseases
F
Articulate the difference between specialization and GPP -
random and broad; Specialization is focusing on specific skills
ANS GPP is
Crossfit L1 Review
10 General Physical Skills (Fitness Domains) - ANS Cardio endurance
R
Agility
E
Balance
H
Accuracy
Flexibility
IG
Coordination
Speed
H
Strength
G
Stamina
Power
Aerobic -
I
ANS
N * Cardio Function
Y
* Decreases Body Fat
L
* Low Power
F
Air Squat Execution - ANS * Hips travel back and down
* Bottom of squat is when the hip crease is below the top of the kneecap ("Below
Parallel")
* Knee stay in line with the feet
* Head position is Neutral
, 2
Air Squat Set-up - ANS * Feet Shoulder Width Apart
* Full extension of knees and hips
* Weight on heels
R
* Keep the Chest up and brace the abs to maintain a neutral spine
Anaerobic - ANS
H
* Decreases Body Fat
E * Cardio Function
G
* Improves Power, Speed, Strength, and Muscle Mass
I
* Doesn't adversely affect aerobic capacity (can be used to develop high level of
H
aerobic capacity)
G
Articulate Glycolytic - ANS Duration of work: 30-120 seconds
N
Duration of Recovery: 60-240 Seconds
I
Load/Recovery Ratio: 1:2
Y
Repetitions: 10-20
L
Moderate Power Output
F
Articulate how technique can be assessed to determine effectiveness - ANS
A technique is considered better if it improves work capacity across broad time
and modal domains
, 3
Articulate how technique confers safety, efficacy, and efficiency - ANS
technique ensures results that are measurable, observable, and repeatable
Articulate how the GHD requires Core Strength - ANS Works the abs
R
isometrically
and fitness -
HE
Articulate how the Sickness-Wellness-Fitness Continuum model relates to health
ANS Health is sustained and wellness is not being sick
IG
Articulate Oxidative - ANS Duration of work: > 120 Seconds
H
Duration of Recovery: 120 - 300 seconds
G
Load/Recovery Ratio: 1:1
Repetitions: 3-5
N
Low Power Output
YI
Articulate Phophagen - ANS Duration of work: 10 -30 seconds
L
Duration of Recovery: 30-90 seconds
F
Load/Recovery Ratio: 1:3
Repetitions: 25-30
High-Power Output
Articulate the benefits of eating high quality foods and a "Paleo" Diet - ANS
less refined and avoids highly processed carbs and is consistent with the
, 4
Crossfit prescription and modern foods are ill suited to our genetic composition.
Paleo avoids grains, legumes, and dairy which is associated with Auto Immune
issues
R
Articulate the benefits of GHD work - ANS * Develops kinetic awareness and
E
body control
H
* Builds language or communication around flexion and extension
* Not training under load
IG
Articulate the benefits of weighing and measuring food - ANS profound
H
awareness and measurable, observable, and repeatable
G
Articulate the benefits of working your weakness - ANS targeting your
N
weakness rounds out your GPP
YI
Articulate the dangers of chronically elevated insulin levels - ANS
L
numerous chronic diseases
F
Articulate the difference between specialization and GPP -
random and broad; Specialization is focusing on specific skills
ANS GPP is
