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CrossFit Manual v4

CrossFit Manual v4

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Published by barbumihai
CrossFit Manual v4
CrossFit Manual v4

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Published by: barbumihai on Feb 23, 2013
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12/17/2013

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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
CrossFit
Understanding CrossFit
Page 1
Foundations
Page 4
What is Fitness?
Page 14The aims, prescription, methodology, implementation, and adaptations ofCrossFit are collectively and individually unique, defining of CrossFit, andinstrumental 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 preparetrainees for any physical contingency—prepare them not only for theunknown but for the unknowable. Looking at all sport and physical taskscollectively, we asked what physical skills and adaptations would mostuniversally lend themselves to performance advantage. Capacity culled fromthe intersection of all sports demands would quite logically lend itself well toall sport. In sum, our specialty is not specializing. The second issue (“Whatis Fitness?”) of the CrossFit Journal details this perspective.
Prescription
The CrossFit prescription is “constantly varied, high-intensity, functionalmovement.” Functional movements are universal motor recruitmentpatterns; they are performed in a wave of contraction from core to extremity;and they are compound movements—i.e., they are multi-joint. They arenatural, effective, and efficient locomotors of body and external objects. Butno aspect of functional movements is more important than their capacityto move large loads over long distances, and to do so quickly. Collectively,these three attributes (load, distance, and speed) uniquely qualify functionalmovements for the production of high power. Intensity is defined exactly aspower, and intensity is the independent variable most commonly associatedwith maximizing favorable adaptation to exercise. Recognizing that thebreadth and depth of a program’s stimulus will determine the breadthand depth of the adaptation it elicits, our prescription of functionality andintensity is constantly varied. We believe that preparation for randomphysical challenges—i.e., unknown and unknowable events—is at odds withfixed, predictable, and routine regimens.
Understanding CrossFit
 
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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 entirelyempirical. We believe that meaningful statements aboutsafety, efficacy, and efficiency, the three most importantand interdependent facets of any fitness program, can besupported only by measurable, observable, repeatablefacts, i.e., data. We call this approach “evidence-basedfitness”. The CrossFit methodology depends on fulldisclosure of methods, results, and criticisms, and we’veemployed the Internet (and various intranets) to supportthese values. Our charter is open source, makingco-developers out of participating coaches, athletes, andtrainers through a spontaneous and collaborative onlinecommunity. CrossFit is empirically driven, clinicallytested, and community developed.
Implementation
In implementation, CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessingthe natural camaraderie, competition, and fun of sportor game yields an intensity that cannot be matched byother means. The late Col. Jeff Cooper observed that“the fear of sporting failure is worse than the fear ofdeath.” It is our observation that men will die for points.Using whiteboards as scoreboards, keeping accuratescores and records, running a clock, and preciselydefining the rules and standards for performance, wenot only motivate unprecedented output but derive bothrelative and absolute metrics at every workout; this datahas important value well beyond motivation.
Adaptations
Our commitment to evidence-based fitness, publiclyposting performance data, co-developing our program incollaboration with other coaches, and our open-sourcecharter in general has well positioned us to garnerimportant lessons from our program—to learn preciselyand accurately, that is, about the adaptations elicited byCrossFit programming. What we’ve discovered is thatCrossFit increases work capacity across broad time andmodal domains. This is a discovery of great import andhas come to motivate our programming and refocusour efforts. This far-reaching increase in work capacitysupports our initially stated aims of building a broad,general, and inclusive fitness program. It also explainsthe wide variety of sport demands met by CrossFit asevidenced by our deep penetration among diverse sportsand endeavors. We’ve come to see increased workcapacity as the holy grail of performance improvementand all other common metrics like VO
2
max, lactatethreshold, body composition, and even strength andflexibility as being correlates—derivatives, even. We’dnot trade improvements in any other fitness metric for adecrease in work capacity.
Conclusions
The modest start of publicly posting our daily workoutson the Internet beginning six years ago has evolved intoa community where human performance is measuredand publicly recorded against multiple, diverse, andfixed workloads. CrossFit is an open-source enginewhere inputs from any quarter can be publicly given todemonstrate fitness and fitness programming, and wherecoaches, trainers, and athletes can collectively advancethe art and science of optimizing human performance.
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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
CrossFit Training Guide |
CrossFit
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