CROSSFIT LEVEL 1 TRAINER GUIDE |126 QUESTIONS AND ANSWERS.

Aims of Crossfit Crossfit has been to forge a broad, general, and inclusive fitness. Prepare trainees for any physical contingency-prepare them not only the unknown but for the unknowable. Prescription of Crossfit Crossfit is: "Constantly vaired, High-intensity, functional movement." This is our prescription. Functional Movements are universal motor recruitment patterns; Performed in a wave of contraction from core to extremity. Move large loads over long distance and to do so fast. (Load, Distance,Speed) Methodology of Crossfit Crossfit is entirely empirical. Safety, efficacy, and efficiency, the three most important and interdependent facets to evaluate any fitness program, can be supported ONLY by measurable, observable, and repeatable data. aka evidence-based fitness Implementation of Crossfit The "Sport of Fitness." Adaptions of Crossfit Increased work capacity is the Holy Grail of performance improvement(adapting) and all other common metrics like VO2 max, Lactate threshold, body composition, and even strength and flexibility as being correlates-derivatives, even. Crossfit 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 10 fitness domains. What is an Athlete? a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina. Crossfit definition of an athlete a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance. Crossfit holds... fitness, health, and athleticism as strongly overlapping constructs. For most parts they can be seen as equivalents. Anaerobic vs Aerobic Anaerobic exercises are usually two minutes or less in duration and involve moderate to high power output or intensity. - 2 anaerobic systems: Phosphogen(phospocreatine) and the lactic acid(glycotic) system. Aerobic exercises are derived when oxygen is utilized to metabolize substrates derived from food and liberates energy. These activities are usually greater than 90 seconds in duration and involve low to moderate power output or intensity. Anaerobic and Aerobic supports... training performance variables like strength, power, speed, and endurance. Anaerobic exercises are usually two minutes or less in duration and involve moderate to high power output or intensity. - 2 anaerobic systems: Phosphogen(phospocreatine) and the lactic acid(glycotic) system. Aerobic exercises are derived when oxygen is utilized to metabolize substrates derived from food and liberates energy. These activities are usually greater than 90 seconds in duration and involve low to moderate power output or intensity. Olympic weightlifting benefits... Developing the squat, deadlift, power clean, and split jerk. Olympic weightlifting supports... develops strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress. Gymnastics training modality lies in it's reliance on the body's own weight as the sole source of resistance. this places a unique premium on the improvement of strength-to-weight ratio Gymnastics develop... pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds. Neuroendocrine Adaptation A change in the body that affects you either neurologically, or hormonally. Among the hormonal responses vital to athletic development are substantial increases in testosterone, Insulin-like growth factor, and human growth hormone. Power "Time rate of doing work" often said "In sport, speed is king" Undisputed king of performance. jumping, punching, throwing and sprinting are all measurements of this. Functional Movements Movements that mimic motor recruitment patterns that are found in everyday life. Natural movement typically involves the movement of multiple joints for every activity. Importance of functional movements All of the movements are mechanically sound and therefore safe. They are also movements that elicit a high neuroendocrine response. Protein Should be lean and varied and account for about 30% of your total caloric consumption. Carbohydrates should be predominantly low-glycemic and account for 40% of your total caloric consumption. Fats Should be from whole food sources and account for about 30% of your total caloric consumption. Crossfit First fitness model The 10 general physical skills- You are as fit as you are competent in each of these 10 skills. The 10 general physical skills cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Crossfit second fitness model The Hopper- this model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals. 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 body's center of gravity in relation to its support base. Crossfit third fitness model The metabolic pathways Phosphocreatine pathway Phosphagen Anaerobic short~10 seconds Max. Effort intensity(100%) Glycolytic pathway Lactate Anaerobic medium~120 seconds medium to high intensity efforts(70%) Oxidative pathway aerobic aerobic long- 120+ seconds low intensity efforts(40%) Crossfit fourth fitness model sickness-wellness-fitness continuum Interval training the key to developing the cardiovascular system without unacceptable loss of strength, speed, and power. Sprint guidelines for interval training Phosphagen duration of work(in seconds):10-30 duration of rest(in seconds):30-90 load:recovery ratio: 1:3 interval repetitions: 25-30 Mid distance guidelines for interval training Glycolytic duration of work(in seconds): 30-120 duration of rest(in seconds): 60-240 load:recovery ratio: 1:2 interval repetitions: 10-20 Distance guidelines for interval training Oxidative duration of work(in seconds): 120-300 duration of rest(in seconds): 120-300 load:recovery ratio: 1:1 interval repetitions: 3-5 Power (average) = Force x Distance/Time What is a block? a unit of measure used to simplify the process of making balanced meals. Protein block number 7g of protein= 1 block of protein carbohydrate block number 9g of carbohydrate= 1 block of carbohydrate fat block number 3g of fat= 1 block of fat Crossfit programming template 1 3 days on, 1 day off Crossfit programming template 2 5 days on, 2 days off Gymnastics exercises air squats, pull ups, push ups dip, handstand push up, rope climb, muscle up. press to handstand, back extension, sit up, jumps and lunges Metabolic conditioning exercises run, bike, row, jump rope Weightlifting exercises deadlift, cleans, presses, snatch, clean and jerk, med ball drills, kettle bell swings Single modality days days: 1,5,9 priority: element priority structure(set structure): M- single effort G- single skill W- single lift (intensity) work recovery character: Two Modality days days: 2,6,10 priority: Task priority structure(set structure): couplet repeated 3-5 times for time (intensity) two moderately intensely challenging elements work recovery character: work/rest interval management critical Three Modality days days: 3,7,11 priority: Time priority structure(set structure): Triplet repeated for 20 minutes for rotations (intensity) three lightly to moderately challenging elements work recovery character: work/rest interval marginal factor Element priority work focused on single movement. Rest is not a limiting factor. focus clearly on improving the movement.