Crossfit Level 1 Cert.
10 general physical skills - ANS - Cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy.
\Accuracy - ANS - the ability to control movement in a given direction or at a given intensity.
\Adaptations - ANS - Evidence-based fitness, crossfit increases work capacity across broad time
and modal domains. Publicly posting performance data, co-developing our program in
collaboration with other coaches, and our open-source charter in general has well positioned us
to garner important lessons from our program- to learn precisely and accurately, that is about
the adaptations elicited by CrossFit. Not trade improvements in any other fitness metric for a
decrease in work capacity.
\Aerobic - ANS - when the majority of energy needed is derived aerobically. Usually greater than
90 seconds in duration and involve low to moderate power output or intensity. Examples include
running on a treadmill for 20 mins, swimming a mile, or watching TV.
\Agility - ANS - the ability to minimize transition time from one movement pattern to another.
\Aim - ANS - Broad, general, inclusive fitness. Not only for the unknown, but also the
unknowable. Skills and adaptations that most universally lend themselves to performance
advantage. Specialty is not specializing.
\Air squat faults - ANS - lumbar curve at the bottom, not breaking parallel, slouching in the chest
and shoulders, lifting the heels, not fully extending at the hip at the top.
Caused by: weak glute/hammies, poor engagement, weak control, no awareness of glue and
hamstring.
\Anaerobic - ANS - energy is liberated from substrates in the absence of oxygen. develop a very
high level of aerobic fitness without the muscle wasting consistent with high volume aerobic
exercise. Less than two minutes in duration and involve moderate to high- power output or
intensity.
\Athlete - ANS - greater bone density, stronger immune systems, less coronary heart disease,
reduced cancer risk, fewer stroked, and less depression.
A person who is trained or skilled in strength, power, balance and agility, flexibility, and
endurance.
Fitness=health=athleticism
\Balance - ANS - the ability to control the placement of the body center of gravity in relation to its
support base
\Cardiovascular (respiratory) endurance - ANS - ability of body systems to gather, process, and
deliver oxygen.
\coordination - ANS - the ability to combine several distinct movement patterns into a singular
distinct movement
\correcting - ANS - the ability to facilitate better mechanics for an athlete using visual, verbal
and/or tactile cues. this includes the ability to trade (prioritize) faults in order of importance,
which includes an understanding of how multiple faults are related.
using successful cues, know multiple corrections for each fault, triage faulty movement, balance
critique with praise.
, \Cross Training - ANS - participating in multiple sports. Exceeding the normal parameters of
regular demands of your sport or training. Recognizes functional, metabolic, and modal cross
training. Regularly train past the normal motions, metabolic pathways, and modes or sports
common to the athletes sport or exercise regimen. WODs are engineered to expand the
margins of exposure as broad as function and capacity will allow.
\CrossFit's First fitness model - ANS - the 10 general physical skills.
\CrossFit's fourth fitness model - ANS - Sickness-Wellness-Fitness Continuum.
\CrossFit's second fitness model - ANS - The hopper
\CrossFit's Third fitness model - ANS - The metabolic pathways.
\demonstration - ANS - extends beyond moving well in a single class; demonstration also
means a trainer leads by example, adhering to the same range-of-motion standards as his or
her clients, following his or her own programming or nutrition advice, or putting forth the positive
and supportive attitude he or she wants to see in clients.
\Diet - ANS - Protein should be lean and varied and account for about 30% of your total caloric
load.
Carbs should be predominantly low-glycemic and account for about 40% of your total caloric
load.
Fat should be from whole food sources and account for about 30$ of your total caloric load.
Tot. Calories should be based on protein needs, which should be set at between 0.7 and 1.0
grams of protein per pound of lean body mass (depending on your activity level). The 0.7 figure
is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
Greens, meats, nuts and seeds, some fruit, little starch and no sugar. Food is perishable.
\Flexibility - ANS - the ability to maximize the range of motion at a given joint.
\Foods to avoid - ANS - high-glycemic carbs are those that raise blood sugar too rapidly. They
include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates.
Processing can include bleaching, baking, grinding, and refining.
\Foundations - ANS - Physical competence in each of 10 fitness domains.
Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy. Bike, run, swim, and row at short, middle, and long distances.
Olympic weightlifting to develop explosive power, control of external objects, and mastery of
critical motor recruitment patterns. Variety of sports as a vehicle to express and apply their
fitness.
\Fringe athletes - ANS - CrossFit considers the sumo wrestler, triathlete, marathoner, and power
lifter to be _________ athletes because their fitness demands are so specialized as to be
inconsistent with the adaptations that give maximum competency at all physical challenges.
\Functional movements - ANS - mimic motor recruitment patterns that are found in everyday lift.
Squatting is standing from a seated position; deadlifting is picking any object off the ground.
Compound or multi-joint movements are functional. Mechanically sound and therefore safe, and
secondly they are the movements that elicit a high neuroendocrine response.
\Genetic - ANS - there are genes you have inherited that will or will not express because of your
behavior through diet and exercise.
\Glycolytic - ANS - Dominates moderate-powered activities, those that last up to several
minutes.
Medium (120 seconds)
10 general physical skills - ANS - Cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance, and accuracy.
\Accuracy - ANS - the ability to control movement in a given direction or at a given intensity.
\Adaptations - ANS - Evidence-based fitness, crossfit increases work capacity across broad time
and modal domains. Publicly posting performance data, co-developing our program in
collaboration with other coaches, and our open-source charter in general has well positioned us
to garner important lessons from our program- to learn precisely and accurately, that is about
the adaptations elicited by CrossFit. Not trade improvements in any other fitness metric for a
decrease in work capacity.
\Aerobic - ANS - when the majority of energy needed is derived aerobically. Usually greater than
90 seconds in duration and involve low to moderate power output or intensity. Examples include
running on a treadmill for 20 mins, swimming a mile, or watching TV.
\Agility - ANS - the ability to minimize transition time from one movement pattern to another.
\Aim - ANS - Broad, general, inclusive fitness. Not only for the unknown, but also the
unknowable. Skills and adaptations that most universally lend themselves to performance
advantage. Specialty is not specializing.
\Air squat faults - ANS - lumbar curve at the bottom, not breaking parallel, slouching in the chest
and shoulders, lifting the heels, not fully extending at the hip at the top.
Caused by: weak glute/hammies, poor engagement, weak control, no awareness of glue and
hamstring.
\Anaerobic - ANS - energy is liberated from substrates in the absence of oxygen. develop a very
high level of aerobic fitness without the muscle wasting consistent with high volume aerobic
exercise. Less than two minutes in duration and involve moderate to high- power output or
intensity.
\Athlete - ANS - greater bone density, stronger immune systems, less coronary heart disease,
reduced cancer risk, fewer stroked, and less depression.
A person who is trained or skilled in strength, power, balance and agility, flexibility, and
endurance.
Fitness=health=athleticism
\Balance - ANS - the ability to control the placement of the body center of gravity in relation to its
support base
\Cardiovascular (respiratory) endurance - ANS - ability of body systems to gather, process, and
deliver oxygen.
\coordination - ANS - the ability to combine several distinct movement patterns into a singular
distinct movement
\correcting - ANS - the ability to facilitate better mechanics for an athlete using visual, verbal
and/or tactile cues. this includes the ability to trade (prioritize) faults in order of importance,
which includes an understanding of how multiple faults are related.
using successful cues, know multiple corrections for each fault, triage faulty movement, balance
critique with praise.
, \Cross Training - ANS - participating in multiple sports. Exceeding the normal parameters of
regular demands of your sport or training. Recognizes functional, metabolic, and modal cross
training. Regularly train past the normal motions, metabolic pathways, and modes or sports
common to the athletes sport or exercise regimen. WODs are engineered to expand the
margins of exposure as broad as function and capacity will allow.
\CrossFit's First fitness model - ANS - the 10 general physical skills.
\CrossFit's fourth fitness model - ANS - Sickness-Wellness-Fitness Continuum.
\CrossFit's second fitness model - ANS - The hopper
\CrossFit's Third fitness model - ANS - The metabolic pathways.
\demonstration - ANS - extends beyond moving well in a single class; demonstration also
means a trainer leads by example, adhering to the same range-of-motion standards as his or
her clients, following his or her own programming or nutrition advice, or putting forth the positive
and supportive attitude he or she wants to see in clients.
\Diet - ANS - Protein should be lean and varied and account for about 30% of your total caloric
load.
Carbs should be predominantly low-glycemic and account for about 40% of your total caloric
load.
Fat should be from whole food sources and account for about 30$ of your total caloric load.
Tot. Calories should be based on protein needs, which should be set at between 0.7 and 1.0
grams of protein per pound of lean body mass (depending on your activity level). The 0.7 figure
is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
Greens, meats, nuts and seeds, some fruit, little starch and no sugar. Food is perishable.
\Flexibility - ANS - the ability to maximize the range of motion at a given joint.
\Foods to avoid - ANS - high-glycemic carbs are those that raise blood sugar too rapidly. They
include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates.
Processing can include bleaching, baking, grinding, and refining.
\Foundations - ANS - Physical competence in each of 10 fitness domains.
Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy. Bike, run, swim, and row at short, middle, and long distances.
Olympic weightlifting to develop explosive power, control of external objects, and mastery of
critical motor recruitment patterns. Variety of sports as a vehicle to express and apply their
fitness.
\Fringe athletes - ANS - CrossFit considers the sumo wrestler, triathlete, marathoner, and power
lifter to be _________ athletes because their fitness demands are so specialized as to be
inconsistent with the adaptations that give maximum competency at all physical challenges.
\Functional movements - ANS - mimic motor recruitment patterns that are found in everyday lift.
Squatting is standing from a seated position; deadlifting is picking any object off the ground.
Compound or multi-joint movements are functional. Mechanically sound and therefore safe, and
secondly they are the movements that elicit a high neuroendocrine response.
\Genetic - ANS - there are genes you have inherited that will or will not express because of your
behavior through diet and exercise.
\Glycolytic - ANS - Dominates moderate-powered activities, those that last up to several
minutes.
Medium (120 seconds)
