1
Crossfit level 1 participant handbook
Define Crossfit - ANS A core strengthing program made up of constantly
R
varied high intensity functional movements
HE
Articulate the 7 characteristics of Functional Movements -
Universal Motor Recruitment Patterns
ANS Natural
IG
Essential
Safe
H
compound yet Irreducible
G
Core to Extremity
High Power Producing
IN
Functional Movement Characteristic: Natural - ANS involve multiple joint
Y
movements
FL
Functional Movement Characteristic: Universal Motor Recruitment Patterns -
ANS Found in every day life
Functional Movement Characteristic: Essential - ANS to independent living
and quality of life and inhibits increpitude
, 2
Functional Movement Characteristic: Safe - ANS mechanically sound and
therefore safe
Functional Movement Characteristic: Compound yet Irrducible - ANS you
R
can't breakdown into individaul movements and get the same benefit
stablization
HE
Functional Movement Characteristic: Core to Extemity - ANS Midline
IG
Functional Movement Characteristic: High-Power Producing - ANS Load,
H
Distance, Speed
G
What is the most important characteristic - ANS to move a large load a long
N
distance and to do it quickly
YI
Define and Calculate Work - ANS ability to perform real physical work
L
force x distance
F
Define and Calculate Power -
distance/time
ANS time rate of doing work(force) x
Understand how relative changes in force, distance, and time change power
output. - ANS 100 pounds moved 20ft in 1 min= 2000ft/min
, 3
100 pounds moved 20ft in 10 min= 200 ft/min
10pounds moved 20ft in 1 min=200 ft/min
Describe intensity and how it is related to power - ANS power=intensity
R
Intensity is power
E
intensity is the independent variable commonly associated with max favourable
H
adaption to exercise
G
Articulate the relationship between intensity and results - ANS intensity
I
bring results
GH
Explain the concept of 'failing at the margins of you experience' and how it relates
to variance in crossfit - ANS constant variance prepares you at your
N
margins of experience to prevent failure at margins of experience
YI
Define Variance - ANS prep for random physical challenges, and unknown
L
and unknowable
F
Define General Physical Preparedness GPP/ and identify the relationship of
variance to GPP - ANS
creates this general condition
GPP is broad, general, and inclusive and variance
, 4
Expalin the concept of "failing at the margins of your experience" and how it
relates to variance in CF - ANS constant variance prepares you at your
margins of experience to prevent failure at margins of expereince
R
Articulate the difference between specialization and CF - ANS speicalization
E
is focusing on specific skills and CF is variance...specialty is not specialization
H
Articulate Crossfit's definition of fitness - ANS increased work capacit over
G
broad time and modal domains
HI
What are the 4 supporting models - ANS 10 general physial skills
G
the hopper
metabolic pathways
N
Sickness-wellness-fitness continumm
YI
Define 10 general physical skills - ANS balance of physiological adaptation
FL
Define Hopper - ANS is statistical and is a measure of an athlete performing
relatively well at any physical task thrown his way
Fitness requires an ability to perform well at all tasks, even unfamiliar tasks,
tasks combined in infinitely varying combinations
Balance of skills and drills
Crossfit level 1 participant handbook
Define Crossfit - ANS A core strengthing program made up of constantly
R
varied high intensity functional movements
HE
Articulate the 7 characteristics of Functional Movements -
Universal Motor Recruitment Patterns
ANS Natural
IG
Essential
Safe
H
compound yet Irreducible
G
Core to Extremity
High Power Producing
IN
Functional Movement Characteristic: Natural - ANS involve multiple joint
Y
movements
FL
Functional Movement Characteristic: Universal Motor Recruitment Patterns -
ANS Found in every day life
Functional Movement Characteristic: Essential - ANS to independent living
and quality of life and inhibits increpitude
, 2
Functional Movement Characteristic: Safe - ANS mechanically sound and
therefore safe
Functional Movement Characteristic: Compound yet Irrducible - ANS you
R
can't breakdown into individaul movements and get the same benefit
stablization
HE
Functional Movement Characteristic: Core to Extemity - ANS Midline
IG
Functional Movement Characteristic: High-Power Producing - ANS Load,
H
Distance, Speed
G
What is the most important characteristic - ANS to move a large load a long
N
distance and to do it quickly
YI
Define and Calculate Work - ANS ability to perform real physical work
L
force x distance
F
Define and Calculate Power -
distance/time
ANS time rate of doing work(force) x
Understand how relative changes in force, distance, and time change power
output. - ANS 100 pounds moved 20ft in 1 min= 2000ft/min
, 3
100 pounds moved 20ft in 10 min= 200 ft/min
10pounds moved 20ft in 1 min=200 ft/min
Describe intensity and how it is related to power - ANS power=intensity
R
Intensity is power
E
intensity is the independent variable commonly associated with max favourable
H
adaption to exercise
G
Articulate the relationship between intensity and results - ANS intensity
I
bring results
GH
Explain the concept of 'failing at the margins of you experience' and how it relates
to variance in crossfit - ANS constant variance prepares you at your
N
margins of experience to prevent failure at margins of experience
YI
Define Variance - ANS prep for random physical challenges, and unknown
L
and unknowable
F
Define General Physical Preparedness GPP/ and identify the relationship of
variance to GPP - ANS
creates this general condition
GPP is broad, general, and inclusive and variance
, 4
Expalin the concept of "failing at the margins of your experience" and how it
relates to variance in CF - ANS constant variance prepares you at your
margins of experience to prevent failure at margins of expereince
R
Articulate the difference between specialization and CF - ANS speicalization
E
is focusing on specific skills and CF is variance...specialty is not specialization
H
Articulate Crossfit's definition of fitness - ANS increased work capacit over
G
broad time and modal domains
HI
What are the 4 supporting models - ANS 10 general physial skills
G
the hopper
metabolic pathways
N
Sickness-wellness-fitness continumm
YI
Define 10 general physical skills - ANS balance of physiological adaptation
FL
Define Hopper - ANS is statistical and is a measure of an athlete performing
relatively well at any physical task thrown his way
Fitness requires an ability to perform well at all tasks, even unfamiliar tasks,
tasks combined in infinitely varying combinations
Balance of skills and drills
