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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered tradem

Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc. The CrossFit Training Guide is a collection of CrossFit Journal Articles written over the last 10 years primarily by Coach Greg Glassman on the foundational movements and concepts that comprise the CrossFit methodology. This Guide is designed to be used in conjunction with our CrossFit Level 1 Trainer Course to help you develop your training knowledge and skills, and to help you prepare for the Level 1 Trainer Test. This is an essential, not an exhaustive resource. Some of the knowledge required to pass the test comes from these articles; all other material comes directly from the two-day course. The information contained in these articles is foundational to the CrossFit methodology, and, along with the rest of the Journal, should support any successful training venture. 2 of 117 Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc. Table of Contents CrossFit Understanding CrossFit 3 Foundations 6 What is Fitness? 16 3-D Definition of Fitness & Health 25 Technique 27 Threshold Training 27 Movements Anatomy and Physiology for Jocks 29 Squat Clinic 32 The Overhead Squat 39 Shoulder Press, Push Press, Push Jerk 47 The Deadlift 52 Medicine Ball Cleans 57 The Glute-Ham Developer Sit-up 63 Nutrition Food 67 Glycemic Index 69 Meal Plans 71 Nutrition Lecture: Avoiding Disease 81 Nutrition Lecture: Optimizing Performance 81 Diet, Inflammation and Disease 82 Programming & Scaling A Theoretical Template for CrossFit’s Programming 84 “The Girls” for Grandmas 89 Training & Coaching Fundamentals, Virtuosity and Mastery 94 Killer Workouts 96 The Truth About Rhabdo 99 Teaching, Seeing, Correcting The 9 Movements 104 Air Squat 105 Front Squat 106 Overhead Squat 107 Shoulder Press 108 Push Press 109 Push Jerk 110 Deadlift 111 Sumo Deadlift High Pull 112 Medicine Ball Clean 113 Your License 115 3 of 115 Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc. CrossFit Level 1 Understanding CrossFit Page 3 Foundations Page 6 What is Fitness? Page 16 3-D Definition of Fitness Page 25 Technique Page 27 Threshold Training Page 27 The aims, prescription, methodology, implementation, and adaptations of CrossFit are collectively and individually unique, defining of CrossFit, and instrumental in our program’s successes in diverse applications. Aims 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 lend itself well to all sport. In sum, our specialty is not specializing. The second issue (“What is Fitness?”) of the CrossFit Journal details this perspective. Prescription The CrossFit prescription is “constantly varied, high-intensity, functional movement.” 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 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. Understanding CrossFit 4 of 115 Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc. CrossFit Training Guide | CrossFit Understanding CrossFit... (continued) Methodology The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach “evidence-based fitness”. The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed. Implementation In implementation, CrossFit is, quite simply, a sport— the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed that “the fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout; this data has important value well beyond motivation. Adaptations Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our 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 programming. What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors. We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity. Conclusions The modest start of publicly posting our daily workouts on the Internet beginning six years ago has evolved into a community where human performance is measured and publicly recorded against multiple, diverse, and fixed workloads. CrossFit is an open-source engine where inputs from any quarter can be publicly given to demonstrate fitness and fitness programming, and where coaches, trainers, and athletes can collectively advance the art and science of optimizing human performance. F 5 of 115 Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc. CrossFit Training Guide | CrossFit N O T E S 6 of 115 Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc. CrossFit Training Guide | CrossFit Foundations 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 ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. The CrossFit Program 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. Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies. 7 of 115 Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc. CrossFit Training Guide | CrossFit Foundations... (continued) Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways. We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness. An Effective Approach In gyms and uploads/Voyage/ crossfit-guide.pdf