L1 Flashcards
what is crossfit
Constantly varied, high intensity, functional movement
Functional moment
Natural
Universal motor recruitment pattern
essential
safe
compound yet irreducible
core to extremities
Universal Motor Recruitment pattern
The way we are wired to move. Muscles are recruited in a specific order. Smaller, stabilizing muscles are activated first, followed by larger more powerful.
Essential
independent movement, quality of life
Compound yet irreducible
Whole movement is greater than the sum of its parts
core to extremity
starts in the core, radiates out to extremities
power
the ability to move large loads, long distances, quickly
power equation
P= Force x Distance / Time
High intensity
Intensity = power
Is relative to physical and psychological tolerance
constantly varied
Broad, general, inclusive
Load, time, reps, movement, environment - prepare us for anything life throws at us
9 foundational movements common themes
Midline stabilization
posterior chain engagement
core to extremity
full range if movement
active series
Model 1
10 general physical skills
Organic skills
“training”
cardio respirator/endurance
stamina
strength
flexibility
Both organic and neurological skill
Power
speed
neurological skill
“practice”
coordination
accuracy
agility
balance
Model #2
the hopper
All measurable movements allow for comparison
the cross fitted will be well rounded, and good at many things, rather than just one
Model 3
metabolic pathways
Phosphogen- first 10sec
Glyolytic - 60sec
Oxidative - 20 min
technique
movements or positions used to accomplish a task
Goal of technique
maximize task a accomplishment, minimize energy expended
Strength
The productive application of force
virtuosity
doing the common uncommonly well
Technique and intensity
quality and faster
