D1 Flashcards
Aims of CrossFit
To forge a broad, general and inclusive fitness.
Prepare for not only the unknown but for the unknowable.
CrossFit prescription
Constantly varied, high-intensity functional movement.
Functional movements
Universal Motor Recruitment patterns, performed in a wave of contraction from core to extremity and they are compound movements.
These 3 attributes uniquely qualify functional movements for the production of high power
Load
Distance
Speed
Intensity
Defined exactly as Power.
Is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise.
CrossFit methodology
Entirely empirical.
Meaningful statements about Safety, Efficacy, Efficiency can be supported only by Measurable, Observable, Repeatable data.
The 3 most important and interdependent facets to evaluate any fitness program.
Safety
Efficacy
Efficiency
CrossFit in implementation
The Sport of Fitness
CrossFit increases…
Work capacity across broad time and modal domains.
Holy Grail of performance improvement
Work capacity
What kind of program is CrossFit
A core strength and conditioning program
The 10 fitness domains
Cardiovascular/respiratory endurance Stamina Strength Flexibility Power Speed Coordination Agility Balance Accuracy
CrossFit is distinctive if not unique in…
It’s focus on maximizing neuroendocrine response, developing power, cross-training w multiple modalities, constant training and practice w functional movements and the development of successful diet strategies
Your needs and the Olympic athlete’s differ by…
Degree not kind
This alone is necessary and nearly sufficient for elite athletic performance
Powerful hip extension
CrossFit definition of an athlete
A person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance.”
Aerobic activity
Usually greater than 90sec and involve low to moderate power output or intensity.
Anaerobic activity
Less than 2min and involve moderate to high-power output or intensity.
Two types of anaerobic systems
Phosphagen (phosphocreatine) system
Glycolytic (lactic acid) system
Two Olympic lifts
Clean and Jerk
Snatch
Olympic lifts are the only lifts shown to increase…
Maximum oxygen uptake, the most important marker for cardiovascular fitness.
Power
Time rate of doing work.
The undisputed king of performance
Power
CrossFit dietary prescription
- Protein should be lean and varied and account for about 30% of total caloric load
- Carbohydrates should be predominantly low-glycemic and account for about 40% of total caloric load
- Fat should be from whole food sources and account for about 30% of total caloric load
What should I eat?
Garden vegetables (especially greens), meats, nuts and seeds, some fruit, little starch and no sugar.
CrossFit’s 4 models for evaluating and guiding fitness.
1) The 10 general physical skills
2) Performance of athletic tasks (The Hopper)
3) the energy systems
4) Health markers
10 general physical skills
1) Cardiovascular/respiratory endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
Improvements that come through training.
Endurance, stamina, strength, flexibility
Improvements through practice
Coordination, agility, balance, accuracy.
Adaptations of BOTH training and practice.
Power and speed
Phosphagen (phosphocreatine)
Time domain?
Anaerobic or aerobic?
Relative power output?
Short, ~10sec
Anaerobic
Maximum intensity efforts
Glycolytic (Lactic)
Time domain?
Anaerobic or Aerobic?
Relative power output?
Medium, ~120sec
Anaerobic
Medium-high intensity
Oxidative
Time domain?
Anaerobic or Aerobic?
Relative power output?
Long, >120sec
Aerobic
Low-intensity efforts
The key to developing the cardiovascular system without an unacceptable loss of strength, speed and power
Interval training
We can control the dominant metabolic pathway conditioned by…
Varying the duration of the work and rest interval and number of interval reps
Phosphagen intervals
10-30sec of work
30-90sec of rest
W:R 1:3
25-30x
Glycolytic intervals
30-120sec of work
60-240sec of rest
W:R 1:2
10-20x
Oxidative intervals
120-300sec work
120-300sec rest
W:R 1:1
3-5x
Tabata interval
:20 work
:10 rest
8x
Three waves of adaptation to endurance training
1) Increased maximal oxygen consumption
2) Increased lactate threshold
3) increased efficiency
We avoid the 3rd, too activity specific
Theoretical hierarchy of development
/\
Sport
——
Weightlifting & Throwing
———————
Gymnastics
————————————
Metabolic Conditioning
————————————————
Nutrition
————————————————————-Routine is the enemy of…
Progress and broad adaptation
Power (equation)
f * d
——
t
(Force x distance) / time
Fitness is..
Work capacity across broad time and modal domains
Evidence-based fitness
Measurable, observable, repeatable data is used in analyzing and assessing a fitness program.
The 3 meaningful components to analysis of a fitness program
Safety
Efficacy
Efficiency
Efficacy of a program
What is the return?
Efficiency
Time rate of the adaptation
For the qualification of movement there are 4 common terms….
1) Mechanics
2) technique
3) form
4) style
Mechanics
The physics of movement and especially the statics and less so the dynamics.
Technique
The method to success for completion of a movement.
Form
Is the normative value: This is good, this is bad - applied to mechanics and technique.
Style
An athletes signature to a movement
Maximizes the work completed for the energy expended
Technique
Strength is…
The productive application of force
Threshold training
The iterative process of letting the scope of errors broaden then reducing them without reducing the speed
Kinetic theory of health
The singular focus on kinematics—increasing work capacity, increasing your fitness— is how to avoid chronic disease.
When determining movement substitutions consider:
1) lower or upper body
2) function (push vs pull)
3) RoM (specifically of the hips, knees and ankles)
4) The plane of movement
Does the warmup…
- Increase the body’s core temp?
- Prepare the athletes to handle the I tenacity of the WOD?
- Allow the coach to correct movement mechanics needed in the WOD?
- Allow the coach to assess capacity for scaling modifications?
- Offer skill development and refinement?
Does the workout…
- Include a description of RoM standards
- Include scaling options that are appropriate for all athletes in the class?
- Allow athletes to reach their relative level of intensity?
- Challenge the athlete’s current level of fitness?
- Include corrections of movement mechanics under high-intensity?
Does the cool-down…
- Allow the heart and respiratory rate to slow and the athlete to regain mental acuity?
- Allow the athlete to record workout performance to track progress?
- Prepare the gym for the following class?
- Take advantage of remaining time for recovery practices, additional skill refinement, and/or education?
Air Squat
- Maintain the arch in the back
- Look straight ahead
- Keep weight on heels
- Reach the full RoM (below parallel)
- Keep the chest high
- Keep the midsection tight
The ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement?
Overhead squat
