CROSSFIT FORGING ELITE FITNESS. THE AIMS OF CROSSFIT From the beginning, the aim of Crossfit has been to forge a broad, general, and inclusive fitness.
Post on 05-Jan-2016
CROSSFITFORGING ELITE FITNESS
THE AIMS OF CROSSFITFrom the beginning, the aim of Crossfit has been to forge a broad, general, and inclusive fitness.Developers 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.In sum, the specialty of Crossfit is not specializing. Complete Fitness.
THE PRESCRIPTIONThe 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 (multi-joint). They are natural, effective, and efficient.No routine regimens!
THE CROSSFIT METHODOLOGYCrossFit believes 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. (Evidence-based fitness)CrossFit is an online community!
CROSSFIT IMPLEMENTATIONCrossFit is a sport, the sport of fitness.Developers have learned that harnessing the natural camaraderie, competition, and fun of sport or game yields and intensity that cannot be matched by other means.We use whiteboards as scoreboards, keep accurate scores and records, run a clock, and define rules and standards for performance. This motivates unprecedented output.
IMPLEMENTATIONMechanical: Proper TechniqueConsistency: Proper Technique while doing large number of reps. Commitment to the Program.Intensity: Force x Distance/Time = Power. Avg. Power is Intensity!Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.
CROSSFIT FOUNDATIONSCrossFit is a core strength and conditioning program.CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten recognized fitness domains.Constantly Varied, Functional Movements, High Intensity
CROSSFIT FITNESS DOMAINSCardiovascular and respiratory endurance (P)Stamina (P)Strength (P)Flexibility (P)Power (B)Speed (B)Coordination (N)Agility (N)Balance (N)Accuracy (N)
CROSSFIT IS DIVERSECrossFit athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges.Athletes are trained to bike, run, swim, and row at short, middle, and long distances.Athletes are trained in gymnastics, Olympic weightlifting, metabolic conditioning and sport.
AN EFFECTIVE APPROACHCrossFit works exclusively with compound movements and shorter high intensity cardiovascular sessions.Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result.This is not an opinion but solid irrefutable scientific fact!
SQUAT SERIESAIR SQUATFRONT SQUATOVERHEAD SQUAT
WHAT IS FITNESS?Model 1: 10 Physical general skillsModel 2: Hopper ModelModel 3: Metabolic PathwaysModel 4: Sickness, wellness, fitness continuum.Definition of Fitness: Work Capacity Across Broad Time and Modal Domains.
CROSSFIT DEFINING THEMESThere are four CrossFit defining themes.Neuroendocrine ApdaptationsPowerCross-TrainingFunctional Movements
NEUROENDOCRINE ADAPTATIONSNeuroendocrine adaptations is a change in the body that affects you either neurologically or hormonally.Most importantly adaptations to exercise are in part or completely a result of a hormonal or neurological shift.One of the critical elements missing from Isolation movements is that they invoke essentially no neuroendocrine response.
POWERAt CrossFit, Power is the undisputed king of performance.Power is in simplest terms, hard and fast.Power is the definition of intensity, which in turn has been linked to every positive aspect of fitness.Power development is an ever-present aspect of the CrossFit daily workout.
CROSS-TRAININGWe view cross-training as exceeding the normal parameters of the regular demands of your sport or training.We regularly train past the normal motions, metabolic pathways, and modes common to the athletes sport or exercise regimen.
FUNCTIONAL MOVEMENTSThe importance of functional movements is primarily two-fold.First of all functional movements are mechanically sound and therefore safe.Secondly functional movements are the movements that elicit a high neuroendocrine response.The soundness of functional movement is so profound that exercising without them is by comparison a colossal waste of time.
IN SUMMARY CROSSFIT IS....CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.CrossFit delivers a fitness that is, by design, broad, general, and inclusive. The specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
WHY USE CROSSFIT?The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. Weve used the same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we dont change programs.The needs of world class athletes and our students differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
IS CROSSFIT FOR YOU AND YOUR STUDENTS?Absolutely! Your students needs and the Olympic athletes differ by degree not kind.Increased power, strength, cardio and respiratory endurance, flexibility, stamina, coordination, agility, and balance are important to the worlds best athletes, our students, and our grandparents.The fact that most fundamental movements are only taught to elite athletes is a tragedy!
CROSSFIT KIDS!CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit.The program is geared and designed for a special population and the specific developmental needs of that population. (neurological, cognitive, motor) crossfitkids.com
PRESS SERIESSHOULDER PRESSPUSH PRESSPUSH JERK
BASIC MOVEMENTS OF CROSSFITAir Squat Front Squat Overhead Squat Shoulder Press Push Press Push Jerk Deadlift Press Sumo-Deadlift High Pull Medicine Ball Clean
WHY THESE ?Midline Stabilization (Neutral S curve in the spine.Active Shoulders (Pressing or Hanging)Posterior Chain EngagementRange of Motion (Extension to Full Flexion)Core to ExtremityFoundation to all CrossFit movements.
Evaluating Fitness ProgramsSafety: All Programs and Life Activities Involve Risk. 100% safe equals 100% ineffective.Efficacy: Does the Program Get the Results it Claims to Get? (Working out with intensity gets more results faster)Efficiency: (Productive application of force). Threshold Training.
DEADLIFT SERIESDEADLIFTSUMO DEADLIFT HIGH PULLMEDICINE BALL CLEAN
WODCrossFit workouts are commonly centered around a "Workout of the Day" or "WOD". Affiliates typically create a new WOD each day, while those who follow the CrossFit methodology without attending an affiliated gym often follow WODs posted on the main CrossFit website or that of an affiliated gym.Workouts typically include a warm-up, a skill development segment, and a high-intensity workout that lasts around ten to twenty minutes, the WOD.Crossfiteast.com, Crossfitoneworld.com, Crossfit.com
DEVELOPING THE WODWorkouts are composed of three distinct modalities: metabolic conditioning (cardio) (M), gymnastics (G), and weightlifting (W).The workouts themselves are each represented by the inclusion of one (single modality), two (couplet), or three (triplet) modalities for each day.
STRUCTURING THE WORKOUTSCrossFit uses a 3 day on 1 day off approach, or for convenience purposes a 5 day on 2 day off approach.The workouts themselves are each represented by the inclusion of one, two, or three modalities for each day.In every case each modality is represented by a single exercise or element.
3 DAYS ON 1 DAY OFF5 DAYS ON 2 DAYS OFF
DAY1234567WK 1MGWMGWMGWOFFOFFWK 2GWMGWMGWMOFFOFFWK 3WMGWMGWMGOFFOFF
SELECTING ELEMENTS FOR EXERCISEElements, or exercises, chosen for each modality were selected for their functionality, neuroendocrine response, and overall capacity to dramatically and broadly impact the human body.
WOD EXAMPLESDAY 1: RUN 5K (M)DAY 2: Squat Thrusters/Pull-ups 21-15-9 Reps.DAY 3: RUN 400M/10 Push-ups/Overhead squat x 15 (MGW) 20 Minute for rotations.DAY 4: OFF
ELEMENTARY EXAMPLEDAY 1: Practice handstands for 20 minutes. (G)DAY 2: 15 Air Squats/200 M Run 5 Rounds for time (WM)DAY 3: 25 M Sprint/10 Wall Ball Shots/ 10 Burpees. (5 Rounds or AMRAP in 15 Minutes. (MGW)DAY 4: OFF
TABATAThe key to developing the cardiovascular system without unacceptable loss of strength, speed, and power is interval training.One example of interval training that CrossFit makes regular use of is the Tabata interval.Tabata interval consists of 20 seconds of work followed by 10 seconds of rest repeated six to eight times.
SCALING THE WORKOUTSNovice StudentsWhite Belt The color white signifies innocence, as that of the beginning student who has no previous knowledge of CrossFit.Orange Belt The color orange signifies the changes of Autumn, as the student's mind and body begin to develop and grow as a result of the new CrossFit experience.Yellow Belt The color yellow signifies the earth. The beginning student begins to create a firm foundation in CrossFit technique, just as a seed begins to expand its root system deep in the earth as it begins to grow.Intermediate StudentsGreen Belt The color green represents growth, like that of the green plant as it sprouts out of the ground. The student has built a firm foundation and now begins to grow in the art of CrossFit.Blue Belt The color blue represents the sky. Reminding the student to reach for the heavens and continue their CrossFit journey.Purple Belt The color purple represents the changing sky of dawn, as once again the student undergoes a new change and prepares for the transition to advanced student.Advanced StudentsBrown Belt The color brown represents the ripening or maturing process as that of the advanced CrossFit student whose techniques are beginning to mature.Red Belt The color of blood signifies danger and is a warning to the student to temper her newly found skills and techniques with control and wisdom.Senior StudentsBlack The opposite of white signifies maturity and dignity, as that of a senior student of CrossFit who has learned the basic curriculum of the program and is ready to become a true student of CrossFit.
SCALING THE WODBlack Belts: 200 M Shuttle Sprint, 100 Double Unders, 50 Squats. 3 RDS for Time.Brown & Red Belts: 200 M Shuttle Sprint, 50 Double Unders, 50 Squats. 3 RDS For Time.Green/Blue/Purple 100 M Shuttle Sprint, 75 Single Unders, 35 Squats. 3 RDS For Time.White/Orange/Yellow 100 M Shuttle Sprint, 35 Single Unders, 25 Squats. 3 RDS For Time.
WORKOUT DEMOS400M Run, 20 Box Jumps, 15 Wall Ball Shots. 3 Rounds for time.100 Single Unders, 15 Squat Thrusters 3 Rounds for time.Partner Workout. Kettlebell swings, Run, Push-ups. AMRAP in 10 Min.?