WHAT IS CROSSFIT?

Constantly Varied, High Intensity, Functional Movement.

The sport of Fitness

Basic Heirarchy

WORLD CLASS FITNESS IN 100 WORDS

World-Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep

intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups,

dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast. ! Five or six days per week mix these elements in as many

combinations and patterns as creativity will allow. Routine is the enemy.

Keep workouts short and intense. Regularly learn and play new sports.Coach Greg Classman, CrossFit.com

General Physical Preparedness (GPP) through the 10 Physical Skills

Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

Stamina - The ability of body systems to process, deliver, store, and utilize energy.

Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

Flexibility - the ability to maximize the range of motion at a given joint. Power - The ability of a muscular unit, or combination of muscular units, to

apply maximum force in minimum time. Speed - The ability to minimize the time cycle of a repeated movement. Coordination - The ability to combine several distinct movement patterns

into a singular distinct movement. Agility - The ability to minimize transition time from one movement pattern

to another. Balance - The ability to control the placement of the bodies center of gravity

in relation to its support base. Accuracy - The ability to control movement in a given direction or at a given

intensity.

How?Olympic Lifting

Gymnastics (Body Weight)

Monostructural Traditional

Cardio, running, swimming, cycling etc.

Progression

Mechanical Competency Virtuosity. Doing the common, uncommonly well

Consistency Intensity

We fail at the margin of our experiences. –Greg Glassman, CrossFit founder

Programming

Constant Variation (NOT RANDOM!) Routine is the enemy.

High Intensity Uncomfortable

Quantifiable Outputs Test/Retest Watts, Power Output

CrossFit Kids CrossFit Kids combines gymnastics, body-weight

calisthenics, and weightlifting elements to develop capacity across Jim Cawley and Bruce Evans’ 10 General Physical Skills, with additional focus on elements that encourage bone density and vestibular system development. Children and Teens have a great opportunity to maximize their physical skills when exposed to this stimulus during years of peak development, and the elements are combined to keep children engaged and entertained, while teaching them proper movement mechanics and creating a broad athletic foundation. For CrossFit Kids it is imperative to pair fitness and fun, thus creating a lifelong love of health and fitness for our children. –Jeff and Mikki Martin, CrossFit Kids

Palm Valley CrossFit Programming Template

K-12 General PE: Mon/Wednesday: CrossFit, Tues, Thurs: Team Sports/Friday Fun day/Alternate between soccer, wall soccer, dodge ball

CrossFit Teens Class: M,T CrossFit WOD, Wed. Rest/Yoga, Thurs/Friday CrossFit.

Tues/Thurs/Strength emphasis, work deadlift, sumodeadlift high pull/front squat/back squat/overhead squat

Resources/Where do I start?Read/Research CrossFit.com Level 1 TrainingGuide.Participate in CrossFit workouts on your own.Site visits/2-3:15 daily at Palm ValleyCrossFit or visit

a local box (6 Locations) Implement into current PE Curriculum by using

body weight workouts.CrossFitkids.com (Lesson Plans) Free/open archive sharing , PreschoolElementary, Teen, $215.00 for allEquipment GrantsLocal Business Donation Requests

Advanced Steps

Affiliation requirements: Level 1 Trainer Non for profit affiliate application Website domain, daily postings Palmvalleycrossfit.com

Questions?