CrossFit Level 1 Participant Handbook
Learning Objectives
Articulate CrossFit's definition of fitness - ANS - increased work capacity over broad time and
modal domains
\Articulate Glycolytic (lactate) - ANS - Duration in 30-120 secs
Duration of recovery in 60-240 secs
Load/Recovery Ratio:1:2
Repetitions: 10-20
Anaerobic
example: 400m sprint, elite level Fran
\Articulate how technique confers safety, efficacy, and efficiency - ANS - technique ensures
results that are measurable, observable, and repeatable
\Articulate how the GHD requires core strength - ANS - Works abs isometrically
\Articulate how the Sickness-Wellness-Fitness Continuum model relates health to fitness - ANS
- health is sustained fitness and wellness is not being sick
\Articulate Oxidative - ANS - Duration in 120-300 secs
Duration of recovery in 120-300 secs
Load/Recovery Ratio: 1:1
Repetitions: 3-5
Aerobic
example: anything greater than 120 secs of sustained effort..one mile swim
\Articulate Phosphogen - ANS - Duration of in 10-30 secs
Duration of recovery in 30-90 secs
Load/Recovery Ratio: 1:3
Repetitions: 25-30
Anaerobic
example: 100m dash, 1 rep max deadlift
\Articulate the 7 characteristics of Functional Movements - ANS - Natural
Universal Motor Recruitment Patterns
Essential
Safe
Compound yet Irreducible
Core to Extremity
High Power Producing
\Articulate the benefits of eating high quality foods and a "Paleo" diet - ANS - less refined and
avoids highly processed carbs and is consistent with the CF prescription and modern foods are
ill suited to our genetic composition. Paleo also avoids grains, legumes, and dairy which is
associated with auto immune issues
\Articulate the benefits of GHD work - ANS - develops kinetic awareness and body control
build language or communication around flexion and extension not training under load
, \Articulate the benefits of weighing and measuring foods - ANS - profound awareness and
measurable, observable, and repeatable
\Articulate the benefits of working your weaknesses - ANS - targeting your weaknesses rounds
out your gpp
\Articulate the dangers of chronically elevated insulin levels - ANS - numerous chronic diseases
\Articulate the difference between specialization and CF - ANS - specialization is focusing on
specific skills and CF is variance...specialty is not specialization
\Articulate the effects of highly refined and processed carbohydrate diet can have on health -
ANS - plays a dominant role in chronic diseases like obesity, coronary heart disease, cancers,
and diabetes
\Articulate the factors included in the charter: mechanics, consistency and intensity, and know
how to apply this to a client - ANS - 1. Mechanics is mastering the movements. 2. Consistency
is good form from the first to 100th repetition. 3. Intensity is only increased once mechanics and
consistency are met. Applied to training an athlete one should constantly improve mechanics
then move toward consistency in the movements. Then and only then should you add intensity.
\Articulate the foundational GHD exercises used in CF and how to perform them - ANS - hip
extension=hip lower and raise body. Posterior position, hip in front of the pad, allows full ROM
hip flexion/extension; dynamic hips, static trunk
back extension=back curl up slowly then down one spinal joint at a time. Posterior position, hip
on pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down stops @ hip,
then back up; static hips, dynamic trunk
\Articulate the goal of CF programming - ANS - to increase fitness and GPP
\Articulate the importance of diet for fitness and health - ANS - to get fit you need accuracy and
precision in your diet
\Articulate the primary benefit of fish oil supplementation - ANS - dramatically reduces
inflammation resulting in weight loss, improved blood chemistry, and better overall health
\Articulate the quantity of each macro-nutrient in a Zone block - ANS - protein 7g = 1 block
carbs 9g = 1 block
fat 1.5g = 1 block
zone block = lean body mass x activity level
\Articulate the rational for the 3 on 1 off program - ANS - allows for a relatively higher volume of
high intensity work
\Articulate the relationship between intensity and results - ANS - intensity bring results
\Articulate the simplistic relationship between the 3 macro-nutrients and 2 hormones: insulin and
glucagon - ANS - protein mobilizes the glucagon and carbs stores insulin and fats balance or
neutralize the equation by slowing down the absorption of food
\Be aware of factors affecting athlete safety such as equipment condition and arrangement, and
how to spot athletes - ANS - Equipment condition refers both to installation and day-to-day
maintenance. Arrangement refers to the layout of equipment and athletes during a WOD. An
athlete should know how to bail!
\Common symptoms of rhabdo - ANS - severe generalized muscle pain, nausea and vomiting,
abdominal cramping, and in severe cases, dark urine
\Define 10 general physical skills - ANS - balance of physiological adaptation
Learning Objectives
Articulate CrossFit's definition of fitness - ANS - increased work capacity over broad time and
modal domains
\Articulate Glycolytic (lactate) - ANS - Duration in 30-120 secs
Duration of recovery in 60-240 secs
Load/Recovery Ratio:1:2
Repetitions: 10-20
Anaerobic
example: 400m sprint, elite level Fran
\Articulate how technique confers safety, efficacy, and efficiency - ANS - technique ensures
results that are measurable, observable, and repeatable
\Articulate how the GHD requires core strength - ANS - Works abs isometrically
\Articulate how the Sickness-Wellness-Fitness Continuum model relates health to fitness - ANS
- health is sustained fitness and wellness is not being sick
\Articulate Oxidative - ANS - Duration in 120-300 secs
Duration of recovery in 120-300 secs
Load/Recovery Ratio: 1:1
Repetitions: 3-5
Aerobic
example: anything greater than 120 secs of sustained effort..one mile swim
\Articulate Phosphogen - ANS - Duration of in 10-30 secs
Duration of recovery in 30-90 secs
Load/Recovery Ratio: 1:3
Repetitions: 25-30
Anaerobic
example: 100m dash, 1 rep max deadlift
\Articulate the 7 characteristics of Functional Movements - ANS - Natural
Universal Motor Recruitment Patterns
Essential
Safe
Compound yet Irreducible
Core to Extremity
High Power Producing
\Articulate the benefits of eating high quality foods and a "Paleo" diet - ANS - less refined and
avoids highly processed carbs and is consistent with the CF prescription and modern foods are
ill suited to our genetic composition. Paleo also avoids grains, legumes, and dairy which is
associated with auto immune issues
\Articulate the benefits of GHD work - ANS - develops kinetic awareness and body control
build language or communication around flexion and extension not training under load
, \Articulate the benefits of weighing and measuring foods - ANS - profound awareness and
measurable, observable, and repeatable
\Articulate the benefits of working your weaknesses - ANS - targeting your weaknesses rounds
out your gpp
\Articulate the dangers of chronically elevated insulin levels - ANS - numerous chronic diseases
\Articulate the difference between specialization and CF - ANS - specialization is focusing on
specific skills and CF is variance...specialty is not specialization
\Articulate the effects of highly refined and processed carbohydrate diet can have on health -
ANS - plays a dominant role in chronic diseases like obesity, coronary heart disease, cancers,
and diabetes
\Articulate the factors included in the charter: mechanics, consistency and intensity, and know
how to apply this to a client - ANS - 1. Mechanics is mastering the movements. 2. Consistency
is good form from the first to 100th repetition. 3. Intensity is only increased once mechanics and
consistency are met. Applied to training an athlete one should constantly improve mechanics
then move toward consistency in the movements. Then and only then should you add intensity.
\Articulate the foundational GHD exercises used in CF and how to perform them - ANS - hip
extension=hip lower and raise body. Posterior position, hip in front of the pad, allows full ROM
hip flexion/extension; dynamic hips, static trunk
back extension=back curl up slowly then down one spinal joint at a time. Posterior position, hip
on pad, full ROM is intentional loss of lumbar curve, 1 vertebrae at a time down stops @ hip,
then back up; static hips, dynamic trunk
\Articulate the goal of CF programming - ANS - to increase fitness and GPP
\Articulate the importance of diet for fitness and health - ANS - to get fit you need accuracy and
precision in your diet
\Articulate the primary benefit of fish oil supplementation - ANS - dramatically reduces
inflammation resulting in weight loss, improved blood chemistry, and better overall health
\Articulate the quantity of each macro-nutrient in a Zone block - ANS - protein 7g = 1 block
carbs 9g = 1 block
fat 1.5g = 1 block
zone block = lean body mass x activity level
\Articulate the rational for the 3 on 1 off program - ANS - allows for a relatively higher volume of
high intensity work
\Articulate the relationship between intensity and results - ANS - intensity bring results
\Articulate the simplistic relationship between the 3 macro-nutrients and 2 hormones: insulin and
glucagon - ANS - protein mobilizes the glucagon and carbs stores insulin and fats balance or
neutralize the equation by slowing down the absorption of food
\Be aware of factors affecting athlete safety such as equipment condition and arrangement, and
how to spot athletes - ANS - Equipment condition refers both to installation and day-to-day
maintenance. Arrangement refers to the layout of equipment and athletes during a WOD. An
athlete should know how to bail!
\Common symptoms of rhabdo - ANS - severe generalized muscle pain, nausea and vomiting,
abdominal cramping, and in severe cases, dark urine
\Define 10 general physical skills - ANS - balance of physiological adaptation
