1. Define CrossFit constantly varied functional movement executed at high intensity.
2. Characteristics of 1. Natural
Functional Move- 2. UMRP: Universal motor recruitment pattern. (found everywhere)
ments: 3. Essential: for quality of life, living independently, to do everyday things.
4. Safe
5. Compound yet irreducible (mutiple joints)
6. Core to extremity.
3. Define and Calcu- The ability to perform real physical work as measured by; force x distance
late Work:
4. Define and Calcu- The time rate of doing work; intensity; force x distance./time
late Power:
Functional Movements; large
loads-- force
long distances-- distance(or reps)
quickly--time
5. Intensity Power; is the independent variable most commonly associated with maximizing
the rate or return . The greater/higher the intensity the better the results.
6. Most important Their capacity to move large loads over a long distances, quickly.
characteristic of
functional move-
ments
Safety, eflcacy and eflciency most important facets to elevate fitness can be supported by measurab
7. Crossfit Method-
observable and repeatable data. "Evidence based"
ology
Exsposure to a program that is broad general and inclusive. Factors to vary:
8. Constantly Var-
1. loads
ied:
, 2. distance
3. time
4 equipment.
Being prepared for the unknown and unknowable.
9. What is GPP and General Physical Preparedness: Being prepared to run and weightlift better than someone who only
it's definition: runs or only weightlift.
Ex: broad, general and inclusive and variance creates this general condition which prepares you for the
unknown.
10. Failing at the Constant variance prepares you at your margins of experience to prevent failure at margins of
margins of your experience
experience relat-
ing to variance in
CF
Specialization in one sport and being great in one activity only vs Crossfit that will make you good in all
11. Specialization vs activities.
CrossFit
Fitness is work capacity across broad time and modal domains. and health is work capacity across
12. Crossfit defini- broad time and modal.domains throughout your life.
tion of fitness and
health and their
relationship
1. The 10 General Physical Skills
13. What are Cross- 2. The Hopper
fits Four -4- Mod- 3. The Metabolic Pathways
els for evaluating 4. Sickness and Wellness Continuum
and guiding fit-
And to be considered fit is to be good at all 4 modals of fitness.
ness:
You are as fit as you are competent in each of these 10 Skills:
1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
14. Define The 10
Physical Skills
, 2. Stamina (process, deliver, store and utilize energy)
3. Strength (muscular unit, apply force)
4. Flexibility (maximize ROM of a joint)
5. Power(applying maximum force in minimum time)
6. Speed (minimize time cycle of a repeated movement)
7. Coordination (combine several patterns into a singular movement)
8. Agility (minimizing transition time)
9. Balance (control the body center of gravity)
10. Accuracy ( controlling movement in any direction at anytime)
15. The Hopper Is loaded with as many skills and drills from many ditterent sports. and the
implication is that fitness requires an ability to perform well at all drills, even unfamiliar tasks combine
in infinitely combinations.
16. Metabolic Path- 3 Metabolic ways to provide energy to the body
ways 1. Phosphagen (quick)-- Anerobic(atp wothou oxygen)
2. Glycolytic (quick but not fast)-- Anerobix
3. Oxidative (long time)--aerobic(arp with oxygen)
17. Sickness and The sick, well, and fit continuum can be plotted. There is a sick side, well is in the middle, and the
Wellness right side is fit. if all your numbers are on the right if you if you do get sick you have a better
chance of getting well sooner.
18. Which 10 Physi- 1. Endurance
cal Skills improve 2. Stamina
by training (4), 3. Strength
practice (4) and 4. Flexibility
both (2)?
1. Coordination
2. Agility
3. Balance
4. Accuracy
2. Characteristics of 1. Natural
Functional Move- 2. UMRP: Universal motor recruitment pattern. (found everywhere)
ments: 3. Essential: for quality of life, living independently, to do everyday things.
4. Safe
5. Compound yet irreducible (mutiple joints)
6. Core to extremity.
3. Define and Calcu- The ability to perform real physical work as measured by; force x distance
late Work:
4. Define and Calcu- The time rate of doing work; intensity; force x distance./time
late Power:
Functional Movements; large
loads-- force
long distances-- distance(or reps)
quickly--time
5. Intensity Power; is the independent variable most commonly associated with maximizing
the rate or return . The greater/higher the intensity the better the results.
6. Most important Their capacity to move large loads over a long distances, quickly.
characteristic of
functional move-
ments
Safety, eflcacy and eflciency most important facets to elevate fitness can be supported by measurab
7. Crossfit Method-
observable and repeatable data. "Evidence based"
ology
Exsposure to a program that is broad general and inclusive. Factors to vary:
8. Constantly Var-
1. loads
ied:
, 2. distance
3. time
4 equipment.
Being prepared for the unknown and unknowable.
9. What is GPP and General Physical Preparedness: Being prepared to run and weightlift better than someone who only
it's definition: runs or only weightlift.
Ex: broad, general and inclusive and variance creates this general condition which prepares you for the
unknown.
10. Failing at the Constant variance prepares you at your margins of experience to prevent failure at margins of
margins of your experience
experience relat-
ing to variance in
CF
Specialization in one sport and being great in one activity only vs Crossfit that will make you good in all
11. Specialization vs activities.
CrossFit
Fitness is work capacity across broad time and modal domains. and health is work capacity across
12. Crossfit defini- broad time and modal.domains throughout your life.
tion of fitness and
health and their
relationship
1. The 10 General Physical Skills
13. What are Cross- 2. The Hopper
fits Four -4- Mod- 3. The Metabolic Pathways
els for evaluating 4. Sickness and Wellness Continuum
and guiding fit-
And to be considered fit is to be good at all 4 modals of fitness.
ness:
You are as fit as you are competent in each of these 10 Skills:
1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)
14. Define The 10
Physical Skills
, 2. Stamina (process, deliver, store and utilize energy)
3. Strength (muscular unit, apply force)
4. Flexibility (maximize ROM of a joint)
5. Power(applying maximum force in minimum time)
6. Speed (minimize time cycle of a repeated movement)
7. Coordination (combine several patterns into a singular movement)
8. Agility (minimizing transition time)
9. Balance (control the body center of gravity)
10. Accuracy ( controlling movement in any direction at anytime)
15. The Hopper Is loaded with as many skills and drills from many ditterent sports. and the
implication is that fitness requires an ability to perform well at all drills, even unfamiliar tasks combine
in infinitely combinations.
16. Metabolic Path- 3 Metabolic ways to provide energy to the body
ways 1. Phosphagen (quick)-- Anerobic(atp wothou oxygen)
2. Glycolytic (quick but not fast)-- Anerobix
3. Oxidative (long time)--aerobic(arp with oxygen)
17. Sickness and The sick, well, and fit continuum can be plotted. There is a sick side, well is in the middle, and the
Wellness right side is fit. if all your numbers are on the right if you if you do get sick you have a better
chance of getting well sooner.
18. Which 10 Physi- 1. Endurance
cal Skills improve 2. Stamina
by training (4), 3. Strength
practice (4) and 4. Flexibility
both (2)?
1. Coordination
2. Agility
3. Balance
4. Accuracy
