Crossfit L1 Flashcards
What is Crossfit?
Constantly varied, high-intensity, functional movement. Is empirically driven, clinically tested and community developed.
Articulate the characteristics of functional movements:
Mechanically sound, therefore safe. High neuro endocrine response.
Natural
Involve multiple joint movements
Essential
(to independent living & quality of life and inhibits increptitude)
Safe
(mechanically sound & safe post 1 max rep)
Compound yet irreducible
(won’t get the same benefit if broken down)
Core to extremity
mid line stabilization
High-power producing
load distance speed
Identify the most important characteristic:
no aspect of functional movements is more important than their capacity to move large loads
over long distances and to do so quickly.
Define and calculate work:
Ability to perform real physical work as measured by force x distance
Define and calculate power:
the time rate of doing work. Additionally, power is the definition ofintensity. Power = Force x Distance/Time.
Describe intensity and how it is related to power:
Power is the definition of intensity. Increases in strength, performance, muscle mass, and bone
density all arise in proportion to the intensity of exercise.
Articulate the relationship between intensity and results:
Intensity brings results.
Define Variance:
The strategy for optimizing GPP. Prep for random physical challenges, unknown and
unknowable.
Define general physical preparedness:
Increased work capacity across broad time and modal domains.
Explain the concept of failing at the margins of your experience and how it relates to variance in
CrossFit:
Articulate the difference between specialization and CrossFit.CF athletes are trained to perform successfully at multiple, diverse and randomized physical
challenges, rather than one specific task.
What is CrossFit?
Increased work capacity over broad time and modal domains.
The Hopper
(measure of an athlete performing relatively well at any physical task thrown their way
Metabolic Pathways-
fitness is balanced across the 3 pathways, phosphogen or high 5-10 secs,
glycolytic (lactate) med 60-120 secs and oxidative (aerobic) low 120 + seconds.
Sickness-Wellness-Fitness continuum (health is sustained fitness and wellness is not being sick
Cardio-vascular and cardio respiratory endurance
Stamina
(process, deliver, store and utilized energy)
Strength
(ability to apply forces/productive application of force)
Flexibility
(ability to maximize the rom at a given joint)
Power
(ability to apply max force in minimum time)
Speed
(ability to minimize the time cycle of a repeated movement)
Coordination
(ability to combine several movements into a singular distinct movement)
Agility
(ability to minimize transition time from one pattern to another)
Accuracy
(ability to control movement in a given direction at a given intensity)
Balance
(ability to control center of gravity)
Describe the sickness-wellness-fitness continuum:
Fitness is super wellness
Articulate how the sickness-wellness-fitness continuum model relates health to fitness:
Sickness, wellness and fitness are different measures of a single quality: Health.
Identify and interpret the power curve:
Power (force x distance) y axis
Time x axis
Underneath curve is work capacity
Define work capacity and how it is illustrated by the power curve
Area under the curve
Explain the goal of CrossFit in relation to the power curve:
Increase work capacity/health over time
Explain CrossFit’s definition of health:
Sustained fitness
Explain the deficiency of using definitions such as “in shape” or “the absence of disease” for fitness and
health respectively:
In shape is not measureable. The absence of disease is not a measure of fitness.
Explain the difference between fitness and health as defined by CF:Explain the concepts of measureable, observable, and repeatable and how they lend themselves to CF
being and evidence based fitness program:
Empirically driven, clinically tested, and community tested allows safety, efficacy and efficiency
Define technique:
The movements the athlete completes to accomplish the task.
Articulate how technique confers safety, efficacy, and efficiency:
Technique ensures results that are measureable, observable and repeatable.
Explain the relationship of practice to mechanics and technique
Practice improves the neuro skills which improves technique.
Explain the relationship of coordination, accuracy, agility and balance to practice, mechanics and techniqueExplain the relationship of technique to optimizing results:
Perfect technique and mechanics cannot be maintained at maximum output. Maximum output
cannot be achieved without good technique and mechanics.
Explain the relative demand on thee neurological system as load increases:
Differentiate traditional definitions of strength from CF definition of strength:
Traditional is around the muscular contractile force, but in CF what matters is the ability to apply
muscular force to do real physical work which cannot be independent.
Define productive application of force
Strength
Define threshold training and threshold speed:
To increase intensity to a point where mechanics fail, then to reduce intensity to improve on the mechanics.
Safety?
What are the risks
Efficacy
what am I going to get out of it
Efficiency
how long is it going to take.
Identify and give examples of the three macronutrients
Protein, 30%, meat
Carbs, 40%, veg & fruit
Fat, 30%, nuts, butter
Describe the relationship between the macronutrients and hormones
Protein mobilized glucagon and carbs store insulin, fats balance or neutralize the equation by
slowing down the absorption of food.
Describe the roles of hormones, like insulin and glucagon for blood sugar control.
Glucagon is a mobilization hormone that increases blood sugar
Insulin a storage hormone and reduces blood sugar
Articulate the effects a highly refined and processed carbohydrate diet can have on health.
Plays a dominant role in chronic diseases like obesity, coronary heart disease, cancers and diabetes.
Define hyperinsulinemia
Chronic increases in levels of insulin.
Articulate the dangers of chronically elevated insulin levels.
Numerous chronic diseases
Resistance – the body can no longer regulate sugar into the bloodstream as insulin no longer works
Identify the diseases that make up the deadly quartet and the biggest risk factor for developing those conditions
Obesity
Glucose intolerance
High blood pressure
High triglycerides
Identify the recommended diet for avoiding sickness
Eat meats, veggies, nuts and seeds, some fruit, little starch and no refined sugar.
Identify the CrossFit recommendation for optimizing performance.
The Zone Diet – a method by which we can deliver to our bodies the accurate blend of macro
nutrients to deliver optimum health and performance benefits.
Understand how to follow the Zone diet (i.e. determining a block prescription, the amount of
macronutrients in a block, how to create a meal, the caloric breakdown of macronutrients, when change the prescription
Protein 7g, carbs 9g, fat 1.5g
Factors to determine rx (gender, weight, lean muscle mass, activity level)
Articulate the benefits of eating high quality foods and a “Paleo” diet.
Less refined and avoids highly processed cards and is consistent with the CF prescription and
modern foods are ill suited to our genetic composition. Paleo avoids grains, legumes, and dairy
which are associated with auto-immune issues.
Articulate the benefits of weighing and measuring foods.
Profound awareness and measurable, observable and repeatable.
Articulate the primary benefit of fish oil supplementation.
Dramatically reduces inflammation resulting in weight loss, improved blood chemistry and
better overall health.
GHD
Glute Ham Developer
Define core strength and midline stabilization.
Lack of movement around that line (pelvis to spine) while engaged in functional movement is
core strength = stabilization. Midline critical to engage when doing overhead or core to
extremity functional movements. Midline is what keeps it all together.
Define the primary role of the abdominals.
Stabilize torso from undue extension.
Identify the primary muscles of the core.
Abs, erectors and hip flexors
Define and identify flexion and extension of a given joint.
Flexion – decreasing angle of a joint.
Extension – increasing angle of a joint.
Articulate the foundational GHD exercises used in CF and how to perform them.
Hip extension – hips lower and raise body
Back extension – back curl up slowly and then down one spinal joint at a time.
Describe a progression for introducing an athlete to the GHD
Start on the GHD sit-up by spotting to make sure they can come down to parallel without
collapsing. If the athlete has a weak core, start with the abmat to develop rudimentary strength
Describe how to scale the foundational GHD exercises for any level of athlete.
Initially just hold in superman position. Then lower few inches until comfortable and slowly
increase rom.
Identify primary points of performance for the foundational GHD exercises.
Hip – hip joint in front of pad. Dynamic hips, static trunk
Back – hip joint on pad. Dynamic trunk, static hips
Understand how the movements of the GHD are similar or dissimilar to the nine foundational movements
Hip flexors, core stabilization.
Articulate the benefits of the GHD foundational exercises.
Develops kinetic awareness and body control. Builds language or communication around flexion
and extension not training. Abs stabililze the torso/midline
Articulate the goal of CF programming.
To increase fitness and general physical preparedness.
Define and give examples of the three major movement modalities
Gymnastics
Weightlifting
Monostructural
Define and give examples of common workout formats (i.e. scheme and priority).
Scheme = single, couplet or triplet of movementsPriority = task or time based
Identify how to measure increased power in workouts.
Increase power by increasing the cycles within the allotted time.
Identify the scope of the movements used in CF programing (i.e. functional movements).Identify the factors that can be varied, which are the most important factors and how to apply variance to workouts
Movements, load, time – most important
Also, rest, intensity, reps, rounds
Understand the goal of scaling and how to scale workouts for all populations
We scale load and intensity – we don’t change programs.
Understand the basic 3 on 1 off template and its rationale
3 Days of work, 1 day of rest. Allows for a relatively higher volume of high intensity work.
Identify the purpose of rest days and how and when they should be programmed
If you do not rest, intensity will suffer and recovery is needed……
Identify common programming pitfalls
Over programming light met-cons Lack of commitment to strength days Confusing, random, roll the dice Biasing long/short, short/heavy Skipping gymnastics elements Underutilization of warmups to address weaknesses. Insufficient repetition of benchmark workouts or of recording resultsExclusive use of double-wod days Specializing
Identify how one assesses the effectiveness of a program.
Safety, efficacy and efficiency are the three most important and independent facets to evaluate
any fitness program.
Articulate the benefits of working on your weaknesses
Targeting your weaknesses rounds out your GPP
Define rhabdomyolysis and the common causes
Breakdown of muscle cell contents that result in the release of muscle fiber contents in to the
blood stream….
Avoid by gradual introduction to intensity.
Recognize the most common symptoms of rhabdomyolysis
Severe generalized muscle pain, nausea and vomiting, abdominal cramping and in severe cases dark red coca-cola colored urine.
when to refer an athlete for medical treatment.
Heat stroke, numbness, chronic pain in joints or muscles, unresponsive athlete
