Crossfit Training Guide Old

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CrossFit
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Understanding CrossFit
Understanding CrossFit
Page 1
Foundations
Page 4
What is Fitness?
Page 14
The aims, prescription, methodology, implementation, and adaptations of
CrossFit are collectively and individually unique, defining of CrossFit, and
instrumental in our programs successes in diverse applications.
Aims
From the beginning, the aim of CrossFit has been to forge a broad, general,
and inclusive fitness. We sought to build a program that would best prepare
trainees for any physical contingencyprepare them not only for the unknown
but for the unknowable. Looking at all sport and physical tasks collectively,
we asked what physical skills and adaptations would most universally lend
themselves to performance advantage. Capacity culled from the intersection
of all sports demands would quite logically lend itself well to all sport. In sum,
our specialty is not specializing. The second issue (What is Fitness?) of the
CrossFit Journal details this perspective.
Prescription
The CrossFit prescription is constantly varied, high-intensity, functional
movement. Functional movements are universal motor recruitment patterns;
they are performed in a wave of contraction from core to extremity; and
they are compound movementsi.e., they are multi-joint. They are natural,
effective, and efficient locomotors of body and external objects. But no aspect
of functional movements is more important than their capacity to move large
loads over long distances, and to do so quickly. Collectively, these three attributes
(load, distance, and speed) uniquely qualify functional movements for the
production of high power. Intensity is defined exactly as power, and intensity is
the independent variable most commonly associated with maximizing favorable
adaptation to exercise. Recognizing that the breadth and depth of a programs
stimulus will determine the breadth and depth of the adaptation it elicits, our
prescription of functionality and intensity is constantly varied. We believe that
preparation for random physical challengesi.e., unknown and unknowable
eventsis at odds with fixed, predictable, and routine regimens.
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CrossFit Training Guide | CrossFit
Understanding CrossFit ...continued
Methodology
The methodology that drives CrossFit is entirely
empirical. We believe that meaningful statements about
safety, efficacy, and efficiency, the three most important
and interdependent facets of any fitness program, can be
supported only by measurable, observable, repeatable
facts, i.e., data. We call this approach evidence-based
fitness. The CrossFit methodology depends on full
disclosure of methods, results, and criticisms, and weve
employed the Internet (and various intranets) to support
these values. Our charter is open source, making co-
developers out of participating coaches, athletes, and
trainers through a spontaneous and collaborative online
community. CrossFit is empirically driven, clinically tested,
and community developed.
Implementation
In implementation, CrossFit is, quite simply, a sportthe
sport of fitness. Weve learned that harnessing the
natural camaraderie, competition, and fun of sport or
game yields an intensity that cannot be matched by other
means. The late Col. Jeff Cooper observed that the fear
of sporting failure is worse than the fear of death. It
is our observation that men will die for points. Using
whiteboards as scoreboards, keeping accurate scores
and records, running a clock, and precisely defining
the rules and standards for performance, we not only
motivate unprecedented output but derive both relative
and absolute metrics at every workout; this data has
important value well beyond motivation.
Adaptations
Our commitment to evidence-based fitness, 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 programto learn precisely
and accurately, that is, about the adaptations elicited by
CrossFit programming. What weve discovered is that
CrossFit increases work capacity across broad time and
modal domains. This is a discovery of great import and
has come to motivate our programming and refocus
our efforts. This far-reaching increase in work capacity
supports our initially stated aims of building a broad,
general, and inclusive fitness program. It also explains
the wide variety of sport demands met by CrossFit as
evidenced by our deep penetration among diverse sports
and endeavors. Weve come to see increased work
capacity as the holy grail of performance improvement
and all other common metrics like VO
2
max, lactate
threshold, body composition, and even strength and
flexibility as being correlatesderivatives, even. Wed
not trade improvements in any other fitness metric for a
decrease in work capacity.
Conclusions
The modest start of publicly posting our daily workouts
on the Internet beginning six years ago has evolved into
a community where human performance is measured
and publicly recorded against multiple, diverse, and
fixed workloads. CrossFit is an open-source engine
where inputs from any quarter can be publicly given to
demonstrate fitness and fitness programming, and where
coaches, trainers, and athletes can collectively advance
the art and science of optimizing human performance.
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NOTE S
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Foundations
CrossFit is a core strength and conditioning program.
We have designed our program to elicit as broad an
adaptational response as possible. CrossFit is not a
specialized fi tness program but a deliberate attempt to
optimize physical competence in each of ten recognized fi
tness domains. They are Cardiovascular and Respiratory
endurance, Stamina, Strength, Flexibility, Power, Speed,
Coordination, Agility, Balance, and Accuracy.
The CrossFit Program was developed to enhance an
individuals competency at all physical tasks. Our athletes
are trained to perform successfully at multiple, diverse,
and randomized physical challenges. This fitness is
demanded of military and police personnel, fi refi ghters,
and many sports requiring total or complete physical
prowess. CrossFit has proven effective in these arenas.
Aside from the breadth or totality of fi tness the CrossFit
Program seeks, our program is distinctive, if not unique,
in its focus on maximizing neuroendocrine response,
developing power, cross-training with multiple training
modalities, constant training and practice with functional
movements, and the development of successful diet
strategies.
Our athletes are trained to bike, run, swim, and row at
short, middle, and long distances guaranteeing exposure
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Foundations ...continued
and competency in each of the three main metabolic
pathways.
We train our athletes in gymnastics from rudimentary
to advanced movements garnering great capacity at
controlling the body both dynamically and statically while
maximizing strength to weight ratio and fl exibility. We
also place a heavy emphasis on Olympic Weightlifting
having seen this sports unique ability to develop an
athletes explosive power, control of external objects,
and mastery of critical motor recruitment patterns. And
fi nally we encourage and assist our athletes to explore
a variety of sports as a vehicle to express and apply their
fi tness.
An effective approach
In gyms and health clubs throughout the world the typical
workout consists of isolation movements and extended
aerobic sessions. The fi tness community from trainers
to the magazines has the exercising public believing that
lateral raises, curls, leg extensions, sit-ups and the like
combined with 20-40 minute stints on the stationary
bike or treadmill are going to lead to some kind of
great fi tness. Well, at CrossFit we work exclusively
with compound movements and shorter high intensity
cardiovascular sessions. Weve replaced the lateral
raise with pushpress, the curl with pull-ups, and the leg
extension with squats. For every long distance effort
our athletes will do fi ve or six at short distance. Why?
Because compound or functional movements and high
intensity or anaerobic cardio is radically more effective at
eliciting nearly any desired fi tness result. Startlingly, this
is not a matter of opinion but solid irrefutable scientifi
c fact and yet the marginally effective old ways persist
and are nearly universal. Our approach is consistent with
what is practiced in elite training programs associated
with major university athletic teams and professional
sports. CrossFit endeavors to bring state-of-the-art
coaching techniques to the general public and athlete
who havent access to current technologies, research, and
coaching methods.
Is this for me?
Absolutely! Your needs and the Olympic athletes
differ by degree not kind. Increased power, strength,
cardiovascular and respiratory endurance, flexibility,
stamina, coordination, agility, balance, and coordination
are each important to the worlds best athletes and
to our grandparents. The amazing truth is that the
very same methods that elicit optimal response in the
Olympic or professional athlete will optimize the same
response in the elderly. Of course, we cant load your
grandmother with the same squatting weight that wed
assign an Olympic skier, but they both need to squat.
In fact, squatting is essential to maintaining functional
independence and improving fitness. Squatting is just one
example of a movement that is universally valuable and
essential yet rarely taught to any but the most advanced of
athletes. This is a tragedy. Through painstakingly thorough
coaching and incremental load assignment CrossFit has
been able to teach anyone who can care for themselves
to perform safely and with maximum efficacy the same
movements typically utilized by professional coaches in
elite and certainly exclusive environments.
Who has benefited from CrossFit?
Many professional and elite athletes are participating
in the CrossFit Program. Prize-fighters, cyclists, surfers,
skiers, tennis players, triathletes and others competing
at the highest levels are using the CrossFit approach to
advance their core strength and conditioning, but thats
not all. CrossFit has tested its methods on the sedentary,
overweight, pathological, and elderly and found that these
special populations met the same success as our stable
of athletes. We call this bracketing. If our program
works for Olympic Skiers and overweight, sedentary
homemakers then it will work for you.
Your current regimen
If your current routine looks somewhat like what weve
described as typical of the fitness magazines and gyms
dont despair. Any exercise is better than none, and
youve not wasted your time. In fact, the aerobic exercise
that youve been doing is an essential foundation to
fitness and the isolation movements have given you
some degree of strength. You are in good company; we
have found that some of the worlds best athletes were
sorely lacking in their core strength and conditioning.
Its hard to believe but many elite athletes have achieved
international success and are still far from their potential
because they have not had the benefit of state-of-the-art
coaching methods
Just what is a core strength and
conditioning program?
CrossFit is a core strength and conditioning program
in two distinct senses. First, we are a core strength and
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conditioning program in the sense that the fitness we
develop is foundational to all other athletic needs. This is
the same sense in which the university courses required
of a particular major are called the core curriculum.
This is the stuff that everyone needs. Second, we are a
core strength and conditioning program in the literal
sense meaning the center of something. Much of our
work focuses on the major functional axis of the human
body, the extension and flexion, of the hips and extension,
flexion, and rotation of the torso or trunk. The primacy of
core strength and conditioning in this sense is supported
by the simple observation that powerful hip extension
alone is necessary and nearly sufficient for elite athletic
performance. That is, our experience has been that no
one without the capacity for powerful hip extension
enjoys great athletic prowess and nearly everyone weve
met with that capacity was a great athlete. Running,
jumping, punching and throwing all originate at the core.
At CrossFit we endeavor to develop our athletes from
the inside out, from core to extremity, which is by the
way how good functional movements recruit muscle,
from the core to the extremities.
Can I enjoy optimal health without being an
athlete?
No! Athletes experience a protection from the ravages
of aging and disease that non-athletes never find. For
instance, 80-year-old athletes are stronger than non-
athletes in their prime at 25 years old. If you think that
strength isnt important consider that strength loss is
what puts people in nursing homes. Athletes have greater
bone density, stronger immune systems, less coronary
heart disease, reduced cancer risk, fewer strokes, and less
depression than non-athletes
What is an athlete?
According to Merriam Websters Collegiate Dictionary, an
athlete is a person who is trained or skilled in exercises,
sports, or games requiring strength, agility, or stamina.
The CrossFit definition of an athlete is a bit tighter.
The CrossFit definition of an athlete is a person who
is trained or skilled in strength, power, balance and
agility, flexibility, and endurance. The CrossFit model
holds fitness, health, and athleticism as strongly
overlapping constructs. For most purposes they can be
seen as equivalents.
What if I dont want to be an athlete; I just
want to be healthy?
Youre in luck. We hear this often, but the truth is that
fitness, wellness, and pathology (sickness) are measures
of the same entity, your health. There are a multitude of
measurable parameters that can be ordered from sick
(pathological) to well (normal) to fit (better than normal).
These include but are not limited to blood pressure,
cholesterol, heart rate, body fat, muscle mass, flexibility,
and strength. It seems as though all of the body functions
that can go awry have states that are pathological, normal,
and exceptional and that elite athletes typically show
these parameters in the exceptional range. The CrossFit
view is that fitness and health are the same thing. It is
also interesting to notice that the health professional
maintains your health with drugs and surgery each with
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potentially undesirable side effect whereas the CrossFit
Coach typically achieves a superior result always with
side benefit vs. side effect.
What is the CrossFit method?
The CrossFit method is to establish a hierarchy of effort
and concern that builds as follows:
Diet - lays the molecular foundations for fitness and
health.
Metabolic Conditioning - builds capacity in each of three
metabolic pathways, beginning with aerobic, then
lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body
control and range of motion.
Weightlifting and throwing - develop ability to control
external objects and produce power.
Sport - applies fitness in competitive atmosphere with
more randomized movements and skill mastery.
Examples of CrossFit exercises
Biking, running, swimming, and rowing in an endless
variety of drills. The clean&jerk, snatch, squat, deadlift,
push-press, bench-press, and power-clean. Jumping,
medicine ball throws and catches, pull-ups, dips, push-
ups, handstands, presses to handstand, pirouettes, kips,
cartwheels, muscle-ups, sit-ups, scales, and holds. We
make regular use of bikes, the track, rowing shells and
ergometers, Olympic weight sets, rings, parallel bars, free
exercise mat, horizontal bar, plyometrics boxes, medicine
balls, and jump rope.
There isnt a strength and conditioning program anywhere
that works with a greater diversity of tools, modalities,
and drills.
What if I dont have time for all of this?
It is a common sentiment to feel that because of the
obligations of career and family that you dont have the
time to become as fit as you might like. Heres the good
news: world class, age group strength and conditioning
is obtainable through an hour a day six days per week
of training. It turns out that the intensity of training that
optimizes physical conditioning is not sustainable past
forty-five minutes to an hour. Athletes that train for
hours a day are developing skill or training for sports
that include adaptations inconsistent with elite strength
and conditioning. Past one hour, more is not better!
Fringe Athletes
There is a near universal misconception that long distance
athletes are fitter that their short distance counterparts.
The triathlete, cyclist, and marathoner are often regarded
as among the fittest athletes on earth. Nothing could be
farther from the truth. The endurance athlete has trained
long past any cardiovascular health benefit and has lost
ground in strength, speed, and power, typically does
nothing for coordination, agility, balance, and accuracy
and possesses little more than average flexibility. This is
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hardly the stuff of elite athleticism. The CrossFit athlete,
remember, has trained and practiced for optimal physical
competence in all ten physical skills (cardiovascular/
respiratory endurance, stamina, flexibility, strength,
power, speed, coordination, agility, balance, and accuracy).
The excessive aerobic volume of the endurance athletes
training has cost him in speed, power, and strength to
the point where his athletic competency has been
compromised. No triathlete is in ideal shape to wrestle,
box, pole-vault, sprint, play any ball sport, fight fires, or
do police work. Each of these requires a fitness level far
beyond the needs of the endurance athlete. None of this
suggests that being a marathoner, triathlete or other
endurance athlete is a bad thing; just dont believe that
training as a long distance athlete gives you the fitness
that is prerequisite to many sports. CrossFit considers the
Sumo Wrestler, triathlete, marathoner, and power lifter
to be fringe athletes in that their fitness demands are
so specialized as to be inconsistent with the adaptations
that give maximum competency at all physical challenges.
Elite strength and conditioning is a compromise between
each of the ten physical adaptations. Endurance athletes
do not balance that compromise.
Aerobics and Anaerobics
There are three main energy systems that fuel all human
activity. Almost all changes that occur in the body due
to exercise are related to the demands placed on these
energy systems. Furthermore, the efficacy of any given
fitness regimen may largely be tied to its ability to elicit
an adequate stimulus for change within these three
energy systems.
Energy is derived aerobically when oxygen is utilized to
metabolize substrates derived from food and liberates
energy. An activity is termed aerobic when the majority
of energy needed is derived aerobically. These activities
are usually greater than ninety seconds in duration and
involve low to moderate power output or intensity.
Examples of aerobic activity include running on the
treadmill for twenty minutes, swimming a mile, and
watching TV.
Energy is derived anaerobically when energy is liberated
from substrates in the absence of oxygen. Activities are
considered anaerobic when the majority of the energy
needed is derived anaerobically. These activities are of
less than two minutes in duration and involve moderate
to high power output or intensity. There are two such
anaerobic systems, the phosphagen system and the
lactic acid system. Examples of anaerobic activity include
running a 100-meter sprint, squatting, and doing pull-ups.
Our main purpose here is to discuss how anaerobic
and aerobic training support performance variables like
strength, power, speed, and endurance. We also support
the contention that total conditioning and optimal health
necessitates training each of the physiological systems in
a systematic fashion.
It warrants mention that in any activity all three energy
systems are utilized though one may dominate. The
interplay of these systems can be complex, yet a simple
examination of the characteristics of aerobic vs. anaerobic
training can prove useful.
Aerobic training benefits cardiovascular function and
decreases body fat. This is certainly of significant benefit.
Aerobic conditioning allows us to engage in moderate/
low power output for extended period of time. This is
valuable for many sports. Athletes engaging in excessive
aerobic training witness decreases in muscle mass,
strength, speed, and power. It is not uncommon to find
marathoners with a vertical leap of several inches and
a bench press well below average for most athletes.
Aerobic activity has a pronounced tendency to decrease
anaerobic capacity. This does not bode well for athletes
or the individual interested in total conditioning or
optimal health.
Anaerobic activity also benefits cardiovascular function
and decreases body fat. Anaerobic activity is unique
in its capacity to dramatically improve power, speed,
strength, and muscle mass. Anaerobic conditioning allows
us to exert tremendous forces over a very brief time.
Perhaps the aspect of anaerobic conditioning that bears
greatest consideration is that anaerobic conditioning will
not adversely affect aerobic capacity! In fact, properly
structured, anaerobic activity can be used to develop
a very high level of aerobic fitness without the muscle
wasting consistent with high volume aerobic exercise!
Basketball, football, gymnastics, boxing, track and field
events under one mile, soccer, swimming events under
400 yards, volleyball, wrestling, and weightlifting are all
sports that require the majority of training time spent
in anaerobic activity. Long distance and ultra-endurance
running, cross-country skiing, and 1500+ yard swimming
are all sports that require aerobic training at levels
that produce results unacceptable to other athletes or
individuals concerned with total conditioning or optimal
health.
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The CrossFit approach is to judiciously balance anaerobic
and aerobic exercise in a manner that is consistent with
the athletes goals. Our exercise prescriptions adhere to
proper specificity, progression, variation, and recovery to
optimize adaptations.
The Olympic Lifts, a.k.a., Weightlifting
There are two Olympic lifts, the clean and jerk and the
snatch. Mastery of these lifts develops the squat, deadlift,
powerclean, and split jerk while integrating them into a
single movement of unequaled value in all of strength and
conditioning. The Olympic lifters are without a doubt the
worlds strongest athletes.
These lifts train athletes to effectively activate more
muscle fibers more rapidly than through any other
modality of training. The explosiveness that results from
this training is of vital necessity to every sport.
Practicing the Olympic lifts teaches one to apply force
to muscle groups in proper sequence, i.e., from the
center of the body to its extremities (core to extremity).
Learning this vital technical lesson benefits all athletes
who need to impart force to another person or object
as is commonly required in nearly all sports.
In addition to learning to impart explosive forces, the
clean and jerk and snatch condition the body to receive
such forces from another moving body both safely and
effectively.
Numerous studies have demonstrated the Olympic lifts
unique capacity to develop strength, muscle, power, speed,
coordination, vertical leap, muscular endurance, bone
strength, and the physical capacity to withstand stress. It
is also worth mentioning that the Olympic lifts are the
only lifts shown to increase maximum oxygen uptake, the
most important marker for cardiovascular fitness.
Sadly, the Olympic lifts are seldom seen in the commercial
fitness community because of their inherently complex
and technical nature. CrossFit makes them available to
anyone with the patience and persistence to learn.
Gymnastics
The extraordinary value of gymnastics as a training
modality lies in its reliance on the bodys own weight
as the sole source of resistance. This places a unique
premium on the improvement of strength to weight ratio.
Unlike other strength training modalities gymnastics and
calisthenics allow for increases in strength only while
increasing strength to weight ratio!
Gymnastics develops pull-ups, squats, lunges, jumping,
push-ups, and numerous presses to handstand, scales, and
holds. These skills are unrivaled in their benefit to the
physique as evident in any competitive gymnast.
As important as the capacity of this modality is for
strength development it is without a doubt the ultimate
approach to improving coordination, balance, agility,
accuracy, and flexibility. Through the use of numerous
presses, handstands, scales, and other floor work the
gymnasts training greatly enhances kinesthetic sense.
The variety of movements available for inclusion in this
modality probably exceeds the number of exercises
known to all non-gymnastic sport! The rich variety here
contributes substantially to the CrossFit programs ability
to inspire great athletic confidence and prowess.
For a combination of strength, flexibility, well-developed
physique, coordination, balance, accuracy, and agility the
gymnast has no equal in the sports world. The inclusion
of this training modality is absurdly absent from nearly all
training programs.
Routines
There is no ideal routine! In fact, the chief value of any
routine lies in abandoning it for another. The CrossFit ideal
is to train for any contingency. The obvious implication is
that this is possible only if there is a tremendously varied,
if not randomized, quality to the breadth of stimulus. It is
in this sense that the CrossFit Program is a core strength
and conditioning program. Anything else is sport specific
training not core strength and conditioning.
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Any routine, no matter how complete, contains within
its omissions the parameters for which there will be no
adaptation. The breadth of adaptation will exactly match
the breadth of the stimulus. For this reason the CrossFit
program embraces short, middle, and long distance
metabolic conditioning, low, moderate, and heavy load
assignment. We encourage creative and continuously
varied compositions that tax physiological functions
against every realistically conceivable combination of
stressors. This is the stuff of surviving fights and fires.
Developing a fitness that is varied yet complete defines
the very art of strength and conditioning coaching.
This is not a comforting message in an age where
scientific certainty and specialization confer authority and
expertise. Yet, the reality of performance enhancement
cares not one wit for trend or authority. The CrossFit
Programs success in elevating the performance of world-
class athletes lies clearly in demanding of our athletes
total and complete physical competence. No routine
takes us there.
Neuroendocrine Adaptation
Neuroendocrine adaptation is a change in the body
that affects you either neurologically or hormonally.
Most important adaptations to exercise are in part
or completely a result of a hormonal or neurological
shift. Current research, much of it done by Dr. William
Kraemer, Penn State University, has shown which exercise
protocols maximize neuroendocrine responses. Earlier
we faulted isolation movements as being ineffectual. Now
we can tell you that one of the critical elements missing
from these movements is that they invoke essentially no
neuroendocrine response.
Among the hormonal responses vital to athletic
development are substantial increases in testosterone,
insulinlike growth factor, and human growth hormone.
Exercising with protocols known to elevate these
hormones eerily mimics the hormonal changes sought
in exogenous hormonal therapy (steroid use) with none
of the deleterious effect. Exercise regimens that induce
a high neuroendocrine response produce champions!
Increased muscle mass and bone density are just two
of many adaptative responses to exercises capable of
producing a significant neuroendocrine response.
It is impossible to overstate the importance of the
neuroendocrine response to exercise protocols. This is
why it is one of the four defining themes of the CrossFit
Program. Heavy load weight training, short rest between
sets, high heart rates, high intensity training, and short
rest intervals, though not entirely distinct components,
are all associated with a high neuroendocrine response.
Power
Power is defined as the time rate of doing work. It has
often been said that in sport speed is king. At CrossFit
power is the undisputed king of performance. Power
is in simplest terms, hard and fast. Jumping, punching,
throwing, and sprinting are all measures of power.
Increasing your ability to produce power is necessary and
nearly sufficient to elite athleticism. Additionally, power is
the definition of intensity, which in turn has been linked
to nearly every positive aspect of fitness. Increases in
strength, performance, muscle mass, and bone density
all arise in proportion to the intensity of exercise. And
again, intensity is defined as power. Power is one of the
four defining themes of the CrossFit Program. Power
development is an ever-present aspect of the CrossFit
Daily Workout.
Cross-Training
Cross training is typically defined as participating in
multiple sports. At CrossFit we take a much broader
view of the term. We view cross training as exceeding the
normal parameters of the regular demands of your sport
or training. The CrossFit Program recognizes functional,
metabolic, and modal cross training. That is we regularly
train past the normal motions, metabolic pathways, and
modes or sports common to the athletes sport or
exercise regimen. We are unique and again distinctive to
the extent that we adhere to and program within this
context.
If you remember the CrossFit objective of providing a
broad based fitness that provides maximal competency in
all adaptive capacities, cross training, or training outside
of the athletes normal or regular demands is a given. The
CrossFit coaching staff had long ago noticed that athletes
are weakest at the margins of their exposure for almost
every measurable parameter. For instance, if you only
cycle between five to seven miles at each training effort
you will test weak at less than five and greater than seven
miles. This is true for range of motion, load, rest, intensity,
and power, etc. The CrossFit workouts are engineered
to expand the margins of exposure as broad as function
and capacity will allow. Cross training is one of the four
CrossFit defining themes.
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Functional Movements
There are movements that mimic motor recruitment
patterns that are found in everyday life. Others are
somewhat unique to the gym. Squatting is standing from
a seated position; deadlifting is picking any object off
the ground.They are both functional movements. Leg
extension and leg curl both have no equivalent in nature
and are in turn nonfunctional movements. The bulk of
isolation movements are non-functional movements.
By contrast the compound or multi-joint movements
are functional. Natural movement typically involves the
movement of multiple joints for every activity.
The importance of functional movements is primarily
two-fold. First of all the functional movements are
mechanically sound and therefore safe, and secondly they
are the movements that elicit a high neuroendocrine
response.
CrossFit has managed a stable of elite athletes and
dramatically enhanced their performance exclusively
with functional movements. The superiority of training
with functional movements is clearly apparent with any
athlete within weeks of their incorporation.
The soundness and efficacy of functional movement is so
profound that exercising without them is by comparison
a colossal waste of time. For this reason functional
movement is one of the four dominant CrossFit themes.
Diet
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about
30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic
and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and
account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of
protein per pound of lean body mass depending on your
activity level. The .7 figure is for moderate daily workout
loads and the 1.0 figure is for the hardcore athlete.
What should I eat?
In plain language, base your diet on garden vegetables,
especially greens, lean meats, nuts and seeds, little starch,
and no sugar. Thats about as simple as we can get. Many
have observed that keeping your grocery cart to the
perimeter of the grocery store while avoiding the aisles
is a great way to protect your health. Food is perishable.
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The stuff with long shelf life is all circumspect. If you follow
these simple guidelines you will benefit from nearly all
that can be achieved through nutrition.
The Caveman or Paleolithic Model for
Nutrition
Modern diets are ill suited for our genetic composition.
Evolution has not kept pace with advances in agriculture
and food processing resulting in a plague of health
problems for modern man. Coronary heart disease,
diabetes, cancer, osteoporosis, obesity and psychological
dysfunction have all been scientifically linked to a diet
too high in refined or processed carbohydrate. Search
google or Alta Vista for Paleolithic nutrition, or diet.
The return is extensive, compelling, and fascinating. The
Caveman model is perfectly consistent with the CrossFit
prescription.
What Foods should I avoid?
Excessive consumption of high-glycemic carbohydrates is
the primary culprit in nutritionally caused health problems.
High glycemic carbohydrates 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. Processing of carbohydrates greatly increases
their glycemic index, a measure of their propensity to
elevate blood sugar.
What is the Problem with High-Glycemic
Carbohydrates?
The problem with high-glycemic carbohydrates is that
they give an inordinate insulin response. Insulin is an
essential hormone for life, yet acute, chronic elevation
of insulin leads to hyperinsulinism, which has been
positively linked to obesity, elevated cholesterol levels,
blood pressure, mood dysfunction and a Pandoras box of
disease and disability. Research hyperinsulinism on the
Internet. Theres a gold mine of information pertinent to
your health available there. The CrossFit prescription is
a low-glycemic diet and consequently severely blunts the
insulin response
Caloric Restriction and Longevity
Current research strongly supports the link between
caloric restriction and an increased life expectancy. The
incidence of cancers and heart disease sharply decline
with a diet that is carefully limited in controlling caloric
intake. Caloric Restriction is another fruitful area for
Internet search. The CrossFit prescription is consistent
with this research.
The CrossFit prescription allows a reduced caloric
intake and yet still provides ample nutrition for rigorous
activity.
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NOTE S
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What is Fitness?
What Is Fitness and Who Is Fit?
Outside Magazine crowned triathlete Mark Allen the
fittest man on earth (http://web.outsidemag.com/
magazine/0297/9702fefit.html). Lets just assume for a
moment that this famous six-time winner of the IronMan
Triathlon is the fittest of the fit, then what title do we
bestow on the decathlete Simon Poelman (http://www.
decathlon2000.ee/english/legends/poelman.htm) who
also possesses incredible endurance and stamina, yet
crushes Mr. Allen in any comparison that includes strength,
power, speed, and coordination?
Perhaps the definition of fitness doesnt include
strength, speed, power, and coordination though that
seems rather odd. Merriam Websters Collegiate
Dictionary defines fitness and being fit as the ability
to transmit genes and being healthy. No help there.
Searching the Internet for a workable, reasonable
definition of fitness yields disappointingly little (http://
www.google.com/search?hl=en&ie=UTF-8&oe=UTF-
8&q=fitness+definition). Worse yet, the NSCA, the
most respected publisher in exercise physiology, in their
highly authoritative Essentials of Strength Training and
Conditioning doesnt even attempt a definition.
Crossfits Fitness
For CrossFit the specter of championing a fitness program
without clearly defining what it is that the program
delivers combines elements of fraud and farce. The
vacuum of guiding authority has therefore necessitated
that CrossFits directors provide their own definition of
fitness. Thats what this issue of CrossFit Journal is about,
our fitness.
Our pondering, studying, debating about, and finally
defining fitness have played a formative role in CrossFits
successes. The keys to understanding the methods and
achievements of CrossFit are perfectly imbedded in our
view of fitness and basic exercise science.
It will come as no surprise to most of you that our
view of fitness is a contrarian view. The general public
both in opinion and in media holds endurance athletes
as exemplars of fitness. We do not. Our incredulity on
learning of Outsides awarding a triathlete title of fittest
man on earth becomes apparent in light of CrossFits
standards for assessing and defining fitness.
CrossFit makes use of three different standards or models
for evaluating and guiding fitness. Collectively, these three
standards define the CrossFit view of fitness. The first is
based on the ten general physical skills widely recognized
by exercise physiologists. The second standard, or model,
is based on the performance of athletic tasks, while the
third is based on the energy systems that drive all human
action.
Each model is critical to the CrossFit concept and each
has distinct utility in evaluating an athletes overall fitness
or a strength and conditioning regimens efficacy. Before
explaining in detail how each of these three perspectives
works, it warrants mention that we are not attempting to
demonstrate our programs legitimacy through scientific
principles. We are but sharing the methods of a program
whose legitimacy has been established through the
testimony of athletes, soldiers, cops, and others whose
lives or livelihoods depend on fitness.
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some
fruit, little starch and no sugar. Keep intake to
levels that will support exercise but not body
fat.
Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements
in as many combinations and patterns as
creativity will allow. Routine is the enemy. Keep
workouts short and intense.
Regularly learn and play new sports.

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What is Fitness? ...continued
Crossfits First Fitness Standard
There are ten recognized general physical skills. They
are cardiovascular/respiratory endurance, stamina,
strength, flexibility, power, coordination, agility, balance,
and accuracy. (See General Physical Skills, pg. 4, for
definitions.) You are as fit as you are competent in each of
these ten skills. A regimen develops fitness to the extent
that it improves each of these ten skills.
Importantly, improvements in endurance, stamina,
strength, and flexibility come about through training.
Training refers to activity that improves performance
through a measurable organic change in the body. By
contrast improvements in coordination, agility, balance,
and accuracy come about through practice. Practice
refers to activity that improves performance through
changes in the nervous system. Power and speed are
adaptations of both training and practice.
Crossfits Second Fitness Standard
The essence of this model is the view that fitness is about
performing well at any and every task imaginable. Picture
a hopper loaded with an infinite number of physical
challenges where no selective mechanism is operative,
and being asked to perform fetes randomly drawn from
the hopper. This model suggests that your fitness can be
measured by your capacity to perform well at these tasks
in relation to other individuals.
The implication here is that fitness requires an ability
to perform well at all tasks, even unfamiliar tasks, tasks
combined in infinitely varying combinations. In practice
this encourages the athlete to disinvest in any set notions
of sets, rest periods, reps, exercises, order of exercises,
routines, periodization, etc. Nature frequently provides
largely unforeseeable challenges; train for that by striving
to keep the training stimulus broad and constantly varied.
Crossfits Third Fitness Standard
There are three metabolic pathways that provide the
energy for all human action. These metabolic engines
are known as the phosphagen pathway, the glycolytic
pathway, and the oxidative pathway. The first, the
phosphagen, dominates the highest-powered activities,
those that last less than about ten seconds. The second
pathway, the glycolytic, dominates moderate-powered
activities, those that last up to several minutes. The
third pathway, the oxidative, dominates low-powered
activities, those that last in excess of several minutes.
Heres an excellent reference for additional information:
http://predator.pnb.uconn.edu/beta/virtualtemp/muscle/
exercise-folder/muscle.html
Total fitness, the fitness that CrossFit promotes and
develops, requires competency and training in each of
these three pathways or engines. Balancing the effects
of these three pathways largely determines the how and
why of the metabolic conditioning or cardio that we
do at CrossFit.
Favoring one or two to the exclusion of the others and
not recognizing the impact of excessive training in the
oxidative pathway are arguably the two most common
faults in fitness training. More on that later.
Common Ground
The motivation for the three standards is simply to ensure
the broadest and most general fitness possible. Our first
model evaluates our efforts against a full range of general
physical adaptations, in the second the focus is on breadth
and depth of performance, with the third the measure is
time, power and consequently energy systems. It should
be fairly clear that the fitness that CrossFit advocates
and develops is deliberately broad, general, and inclusive.
Our specialty is not specializing. Combat, survival, many
sports, and life reward this kind of fitness and, on average,
punish the specialist.
Sickness, Wellness, and Fitness
There is another aspect to the CrossFit brand of fitness
that is of great interest and immense value to us. We have
P
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Time (seconds)
Phosphagen Glycolytic Oxidative
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observed that nearly every measurable value of health
can be placed on a continuum that ranges from sickness
to wellness to fitness. See table below. Though tougher
to measure, we would even add mental health to this
observation. Depression is clearly mitigated by proper
diet and exercise, i.e., genuine fitness.
For example, a blood pressure of 160/95 is pathological,
120/70 is normal or healthy, and 105/55 is consistent
with an athletes blood pressure; a body fat of 40% is
pathological, 20% is normal or healthy, and 10% is fit. We
observe a similar ordering for bone density, triglycerides,
muscle mass, flexibility, HDL or good cholesterol, resting
heart rate, and dozens of other common measures of
health. Many authorities (e.g. Mel Siff, the NSCA) make
a clear distinction between health and fitness. Frequently
they cite studies that suggest that the fit may not be
health protected. A close look at the supporting evidence
invariably reveals the studied group is endurance athletes
and, we suspect, endurance athletes on a dangerous fad
diet (high carb, low fat, low protein).
Done right, fitness provides a great margin of protection
against the ravages of time and disease. Where you
find otherwise examine the fitness protocol, especially
diet. Fitness is and should be super-wellness. Sickness,
wellness, and fitness are measures of the same entity.
A fitness regimen that doesnt support health is not
CrossFit.
Wellness
Fitness Sickness
Based on measurements of:
- Blood Pressure
- Body Fat
- Bone Density
- Triglycerides
- Good and Bad Cholesterol
- Flexibility
- Muscle Mass
- etc.
Our assumption is that if everything we can measure about health will conform to
this continuum then it seems that sickness, wellness, and fitness are different mea-
sures of a single quality: health.
(As a note of interest, Mel Siff PhD, whom we often
respect and admire, holds his atherosclerotic disease
and subsequent heart attack as anecdotal evidence of
the contention that fitness and health are not necessarily
linked because of his regular training and good diet.
When we researched his dietary recommendations we
discovered that he advocates a diet ideally structured for
causing heart disease low fat/high carb. Siff has fallen
victim to junk science!)
Implementation
Our fitness, being CrossFit, comes through molding
men and women that are equal parts gymnast, Olympic
weightlifter, and multi-modal sprinter or sprintathlete.
Develop the capacity of a novice 800-meter track athlete,
gymnast, and weightlifter and youll be fitter than any
world-class runner, gymnast, or weightlifter. Lets look
at how CrossFit incorporates metabolic conditioning
(cardio), gymnastics, and weightlifting to forge the
worlds fittest men and women.
Metabolic Conditioning, or Cardio
Biking, running, swimming, rowing, speed skating, and
cross-country skiing are collectively known as metabolic
conditioning. In the common vernacular they are referred
to as cardio. CrossFits third fitness standard, the one
that deals with metabolic pathways, contains the seeds
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of the CrossFit cardio prescription. To understand the
CrossFit approach to cardio we need first to briefly
cover the nature and interaction of the three major
pathways.
Of the three metabolic pathways the first two, the
phosphagen and the glycolytic, are anaerobic and the
third, the oxidative, is aerobic. We neednt belabor the
biochemical significance of aerobic and anaerobic systems;
suffice it to say that the nature and interaction of anaerobic
exercise and aerobic exercise is vital to understanding
conditioning. Just remember that efforts at moderate
to high power and lasting less than several minutes are
anaerobic and efforts at low power and lasting in excess
of several minutes are aerobic. As an example the sprints
at 100, 200, 400, and 800 meters are largely anaerobic
and events like 1,500 meters, the mile, 2,000 meters, and
3,000 meters are largely aerobic.
Aerobic training benefits cardiovascular function and
decreases body fat all good. Aerobic conditioning
allows us to engage in low power extended efforts
efficiently (cardio/respiratory endurance and stamina).
This is critical to many sports. Athletes engaged in sports
or training where a preponderance of the training load
is spent in aerobic efforts witness decreases in muscle
mass, strength, speed, and power. It is not uncommon
to find marathoners with a vertical leap of only several
inches! Furthermore, aerobic activity has a pronounced
tendency to decrease anaerobic capacity. This does not
bode well for most athletes or those interested in elite
fitness.
Anaerobic activity also benefits cardiovascular function
and decreases body fat! In fact, anaerobic exercise is
superior to aerobic exercise for fat loss! (http://www.
cbass.com/FATBURN.HTM) Anaerobic activity is,
however, unique in its capacity to dramatically improve
power, speed, strength, and muscle mass. Anaerobic
conditioning allows us to exert tremendous forces over
brief time intervals. One aspect of anaerobic conditioning
that bears great consideration is that anaerobic
conditioning will not adversely affect aerobic capacity. In
fact, properly structured, anaerobic activity can be used
to develop a very high level of aerobic fitness without the
muscle wasting consistent with high volumes of aerobic
exercise!! The method by which we use anaerobic efforts
to develop aerobic conditioning is interval training.
Basketball, football, gymnastics, boxing, track events under
one mile, soccer, swimming events under 400 meters,
General Physical Skills
If your goal is optimum physical competence then
all the general physical skills must be considered:
1. Cardiovascular/respiratory endurance - The
ability of body systems to gather, process,
and deliver oxygen.
2. Stamina - The ability of body systems to
process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit,
or combination of muscular units, to apply
force.
4. Flexibility - the ability to maximize the range
of motion at a given joint.
5. Power - The ability of a muscular unit, or
combination of muscular units, to apply
maximum force in minimum time.
6. Speed - The ability to minimize the time
cycle of a repeated movement.
7. Coordination - The ability to combine
several distinct movement patterns into a
singular distinct movement.
8. Agility - The ability to minimize transition
time from one movement pattern to
another.
9. Balance - The ability to control the
placement of the bodies center of gravity in
relation to its support base.
10. Accuracy - The ability to control movement
in a given direction or at a given intensity.
(Ed. - Thanks to Jim Crawley and Bruce Evans of
Dynamax, www.medicineballs.com\)
volleyball, wrestling, and weightlifting are all sports that
require the vast majority of training time spent in anaerobic
activity. Long distance and ultra endurance running, cross
country skiing, and 1500+ meter swimming are all sports
that require aerobic training at levels that produce results
unacceptable to other athletes or the individual concerned
with total conditioning and optimal health.
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We strongly recommend that you attend a track meet
of nationally or internationally competitive athletes.
Pay close attention to the physiques of the athletes
competing at 100, 200, 400, 800 meters, and the milers.
The difference youre sure to notice is a direct result of
training at those distances.
Interval Training
The key to developing the cardiovascular system without
an unacceptable loss of strength, speed, and power is
interval training. Interval training mixes bouts of work and
rest in timed intervals. Figure 3 (pg. 5) gives guidelines for
interval training. We can control the dominant metabolic
pathway conditioned by varying the duration of the
work and rest interval and number of repetitions. Note
that the phosphagen pathway is the dominant pathway
in intervals of 10-30 seconds of work followed by rest
of 30-90 seconds (load:recovery 1:3) repeated 25-30
times. The glycolytic pathway is the dominant pathway
in intervals of 30-120 seconds work followed by rest
of 60-240 seconds (load: recovery 1:2) repeated 10-20
times. And finally, the oxidative pathway is the dominant
pathway in intervals of 120-300 seconds work followed
by rest of 120-300 seconds (load:recovery 1:1). The bulk
of metabolic training should be interval training.
Interval training need not be so structured or formal.
One example would be to sprint between one set of
telephone poles and jog between the next set alternating
in this manner for the duration of a run.
One example of an interval that CrossFit makes regular
use of is the Tabata Interval, which is 20 seconds of
work followed by 10 seconds of rest repeated six to
eight times (http://www.cbass.com/INTERVAL.HTM).
Sprint Mid-Distance Distance
Primary Energy System Phophagen Glycolytic Oxidative
Duration of work
(in seconds)
1030 30120 120300
Duration of recovery
(in seconds)
3090 60240 120300
Load:Recovery Ratio 1:3 1:2 1:1
Repetitions 2530 1020 35
Dr. Izumi Tabata published research that
demonstrated that this interval protocol
produced remarkable increases in both
anaerobic and aerobic capacity.
It is highly desirable to regularly experiment
with interval patterns of varying
combinations of rest, work, and repetitions.
One of the best Internet resources on
interval training comes from Dr. Stephen
Seiler (http://home.hia.no/~stephens/
interval.htm). This article on interval
training and another on the time course
of training adaptations (http://home.hia.
no/~stephens/timecors.htm) contain the
seeds of CrossFits heavy reliance on interval training.
The article on the time course of training adaptations
explains that there are three waves of adaptation to
endurance training. The first wave is increased maximal
oxygen consumption. The second is increased lactate
threshold. The third is increased efficiency. In the
CrossFit concept we are interested in maximizing first
wave adaptations and procuring the second systemically
through multiple modalities, including weight training,
and avoiding completely third wave adaptations. Second
and third wave adaptations are highly specific to the
activity in which they are developed and are detrimental
to the broad fitness that we advocate and develop. A
clear understanding of this material has prompted us to
advocate regular high intensity training in as many training
modalities as possible through largely anaerobic efforts
and intervals while deliberately and specifically avoiding
the efficiency that accompanies mastery of a single
modality. It is at first ironic that this is our interpretation
of Dr. Seilers work for it was not his intention, but when
our quest of optimal physical competence is viewed
in light of Dr. Seilers more specific aim of maximizing
endurance performance our interpretation is powerful.
Dr. Seilers work, incidentally, makes clear the fallacy of
assuming that endurance work is of greater benefit to the
cardiovascular system than higher intensity interval work.
This is very important: with interval training we get all of
the cardiovascular benefit of endurance work without
the attendant loss of strength, speed, and power.
Gymnastics
Our use of the term gymnastics not only includes the
traditional competitive sport that weve seen on TV but all
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activities like climbing, yoga, calisthenics, and dance where
the aim is body control. It is within this realm of activities
that we can develop extraordinary strength (especially
upper body and trunk), flexibility, coordination, balance,
agility, and accuracy. In fact, the traditional gymnast has no
peer in terms of development of these skills.
CrossFit uses short parallel bars, mats, still rings, pull-
up and dip bars, and a climbing rope to implement our
gymnastics training. (See CrossFit Journal, September
2002, The Garage Gym for recommended equipment
and vendors.)
The starting place for gymnastic competency lies with
the well-known calisthenic movements: pull-ups, push-
ups, dips, and rope climb. These movements need to form
the core of your upper body strength work. Set goals for
achieving benchmarks like 20, 25, and 30 pull-ups; 50, 75,
and 100 push-ups; 20, 30, 40, and 50 dips; 1, 2, 3, 4, and
5 consecutive trips up the rope without any use of the
feet or legs.
At fifteen pull-ups and dips each it is time to start
working regularly on a muscle-up. The muscle-up is
moving from a hanging position below the rings to a
supported position, arms extended, above the rings. It
is a combination movement containing both a pull-up
and a dip. Far from a contrivance the muscle-up is hugely
functional. With a muscle-up youll be able to surmount
any object on which you can get a finger hold if you
can touch it you can get up on it. The value here for
survival, police, fire fighter, and military use is impossible
to overstate. We will in future issues be covering the
details of this great movement. The key to developing the
muscle-up is pull-ups and dips.
While developing your upper body strength with the
pull-ups, push-ups, dips, and rope climb, a large measure
of balance and accuracy can be developed through
mastering the handstand. Start with a headstand against
the wall if you need to. Once reasonably comfortable with
the inverted position of the headstand you can practice
kicking up to the handstand again against a wall. Later take
the handstand to the short parallel bars or parallettes
(http://www.american-gymnast.com/technically_correct/
paralletteguide/titlepage.html) without the benefit of the
wall. After you can hold a handstand for several minutes
without benefit of the wall or a spotter it is time to
develop a pirouette. A pirouette is lifting one arm and
turning on the supporting arm 90 degrees to regain
the handstand then repeating this with alternate arms
until youve turned 180 degrees. This skill needs to be
practiced until it can be done with little chance of falling
from the handstand. Work in intervals of 90 degrees as
benchmarks of your growth 90, 180, 270, 360, 450, 540,
630, and finally 720 degrees.
Walking on the hands is another fantastic tool for
developing both the handstand and balance and accuracy.
A football field or sidewalk is an excellent place to
practice and measure your progress. You want to be able
to walk 100 yards in the handstand without falling.
Competency in the handstand readies the athlete for
handstand presses. There is a family of presses that range
from relatively easy, ones that any beginning gymnast can
perform to ones so difficult that only the best gymnasts
competing at national levels can perform. Their hierarchy
of difficulty is bent arm/bent body (hip)/bent leg; straight
arm/bent body/bent leg; straight arm/bent body/ straight
leg, bent arm/straight body/straight leg, and finally the
monster: straight arm/straight body/straight leg. It is not
unusual to take ten years to get these five presses!
The trunk flexion work in gymnastics is beyond anything
youll see anywhere else. Even the beginning gymnastic
trunk movements cripple bodybuilders, weightlifters, and
martial artists. In a future issue of CFJ (CrossFit Journal)
well cover in great detail many of the better trunk/ab
exercises, but until then the basic sit-up and L hold are
the staples. The L hold is nothing more than holding
your trunk straight, supported by locked arms, hands on
bench, floor, or parallel bars, and hips at 90 degrees with
legs straight held out in front of you. You want to work
towards a three minute hold in benchmark increments
of 30 seconds 30, 60, 90, 120, 150, and 180 seconds.
When you can hold an L for three minutes all your old
ab work will be silly easy.
We recommend Bob Andersons Stretching. This is a
simple no nonsense approach to flexibility. The science
of stretching is weakly developed and many athletes
like gymnasts who demonstrate great flexibility receive
no formal instruction. Just do it. Generally, you want to
stretch in a warm-up to establish safe, effective range of
motion for the ensuing activity and stretch during cool
down to improve flexibility.
Theres a lot of material to work with here. We highly
recommend an adult gymnastics program if there is one
in your area. Our friends at www.drillsandskills.com have
a gymnastics-conditioning page with enough material to
keep you busy for years (http://www.drillsandskills.com/
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skills/cond). This is among our favorite fitness sites.
Every workout should contain regular gymnastic/
calisthenic movements that youve mastered and other
elements under development. Much of the rudiments of
gymnastics come only with great effort and frustration
thats O.K. The return is unprecedented and the most
frustrating elements are most beneficial -long before
youve developed even a modicum of competency.
Weightlifting
Weightlifting as opposed to weight lifting, two words,
and weight training refers to the Olympic sport, which
includes the clean and jerk and the snatch. Olympic
weightlifting, as it is often referred to, develops strength
(especially in the hips), speed, and power like no other
training modality. It is little known that successful
weightlifting requires substantial flexibility. Olympic
weightlifters are as flexible as any athletes.
The benefits of Olympic weightlifting dont end with
strength, speed, power, and flexibility. The clean and jerk
and the snatch both develop coordination, agility, accuracy,
and balance and to no small degree. Both of these lifts
are as nuanced and challenging as any movement in all of
sport. Moderate competency in the Olympic lifts confers
added prowess to any sport.
The Olympic lifts are based on the deadlift, clean, squat,
and jerk. These movements are the starting point for
any serious weight-training program. In fact they should
serve as the core of your resistance training throughout
your life.
Why the deadlift, clean, squat, and jerk? Because these
movements elicit a profound neurodendocrine response.
That is, they alter you hormonally and neurologically. The
changes that occur through these movements are essential
to athletic development. Most of the development that
occurs as a result of exercise is systemic and a direct
result of hormonal and neurological changes.
Curls, lateral raises, leg extensions, leg curls, flyes and
other body building movements have no place in a serious
strength and conditioning program primarily because they
have a blunted neuroendocrine response. A distinctive
feature of these relatively worthless movements is that
they have no functional analog in everyday life and they
work only one joint at a time. Compare this to the
deadlift, clean, squat, and jerk which are functional and
multi-joint movements.
Start your weightlifting career with the deadlift, clean,
squat, and jerk then introduce the clean and jerk and
snatch. There are many excellent sources for learning the
deadlift, clean, squat, and jerk but for the clean and jerk
and the snatch we know of only one outstanding source
and that is a couple of videotapes produced by World
Class Coaching LLC (http://www.worldclasscoachingllc.
com/) These tapes are not only the best instruction
available anywhere they are as good as any instructional
tape weve seen on any subject. Much of the material
on the tapes, both in terms of pedagogy and technical
understanding, is unique to the producers. You need both
tapes, The Snatch and The Clean and Jerk.
Much of the best weight training material on the Internet
is found on powerlifting sites. Powerlifting is the sport of
three lifts: the bench press, squat, and deadlift. Powerlifting
is a superb start to a lifting program followed later by the
more dynamic clean and the jerk and finally the clean &
jerk and the snatch.
The movements that we are recommending are very
demanding and very athletic. As a result theyve kept
athletes interested and intrigued where the typical fare
offered in most gyms (bodybuilding movements) typically
bores athletes to distraction. Weightlifting is sport; weight
training is not.
Throwing
Our weight training program includes not only
weightlifting and powerlifting but also throwing work
with medicine balls. The medicine ball work we favor
provides both physical training and general movement
practice. We are huge fans of the Dynamax medicine ball
(www.medicineballs.com) and the throwing exercises
elaborated in the Dynamax training manual that comes
with their balls. The medicine ball drills add another
potent stimulus for strength, power, speed, coordination,
agility, balance, and accuracy.
There is a medicine ball game known as Hoover Ball.
It is played with an eight-foot volleyball net and scored
like tennis. This game burns three times more calories
than tennis and is great fun. The history and rules of
Hoover Ball are available from the Internet (http://www.
hooverassoc.org/hooverballrules.htm).
Nutrition
Nutrition plays a critical role in your fitness. Proper nutrition
can amplify or diminish the effect of your training efforts.
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Effective nutrition is moderate in protein, carbohydrate,
and fat. Forget about the fad high carbohydrate, low fat,
and low protein diet. 70% carbohydrate, 20% protein, and
10% fat may work for your rabbit, but it wont do anything
for you except increase your risk of cancer, diabetes, and
heart disease or leave you weak and sickly. Balanced
macronutrient and healthy nutrition looks more like
40% carbohydrate, 30 % protein, and 30% fat. Dr. Barry
Sears Zone Diet (http://www.drsears.com/) still offers
the greatest precision, efficacy, and health benefit of any
clearly defined protocol. The Zone diet does an adequate
job of jointly managing issues of blood glucose control,
proper macronutrient proportion, and caloric restriction
the three pillars of sound nutrition whether your concern
is athletic performance, disease prevention and longevity,
or body composition. We recommend that every one read
Dr. Sears book Enter the Zone. We will cover nutrition in
great detail in an upcoming issue of the CFJ.
Sport
Sport plays a wonderful role in fitness. Sport is the
application of fitness in a fantastic atmosphere of
competition and mastery. Training efforts typically include
relatively predictable repetitive movements and provide
limited opportunity for the essential combination of our
ten general physical skills. It is, after all, the combined
expression, or application, of the ten general skills that
is our motivation for their development in the first
place. Sports and games like soccer, martial arts, baseball,
and basketball in contrast to our training workouts
have more varied and less predictable movements. But,
where sports develop and require all ten general skills
simultaneously, they do so slowly compared to our
strength and conditioning regimen. Sport is better, in
our view, at expression and testing of skills than it is
at developing these same skills. Both expression
and development are crucial to our fitness. Sport
in many respects more closely mimics the
demands of nature than does our training.
We encourage and expect our athletes
to engage in regular sports efforts in
addition to all of their strength and
conditioning work.
A Theoretical Heirarchy of
Development
A theoretical hierarchy
exists for the development
of an athlete. It starts
with nutrition and moves to metabolic conditioning,
gymnastics, weightlifting, and finally sport. This hierarchy
largely reflects foundational dependence, skill, and to some
degree, time ordering of development. The logical flow is
from molecular foundations, cardiovascular sufficiency,
body control, external object control, and ultimately
mastery and application. This model has greatest utility in
analyzing athletes shortcomings or difficulties.
We dont deliberately order these components but
nature will. If you have a deficiency at any level of the
pyramid the components above will suffer.
Integration
Every regimen, every routine contains within its structure
a blueprint for its deficiency. If you only work your weight
training at low reps you wont develop the localized
muscular endurance that you might have otherwise. If
you work high reps exclusively you wont build the same
strength or power that you would have at low rep. There
are advantages and disadvantages to working out slowly,
quickly, high weight, low weight, cardio before, cardio
after, etc.
For the fitness that we are pursuing, every parameter
within your control needs to be modulated to broaden the
stimulus as much as possible. Your body will only respond
to an unaccustomed stressor; routine is the enemy of
progress and broad adaptation. Dont subscribe to high
reps, or low reps, or long rests, or short rests, but strive
for variance (http://www.cbass.com/EvolutionaryFitness.
htm).
So then, what are we to do? Work on becoming a better
weightlifter, stronger-better gymnast, and faster rower,
runner, swimmer, cyclist is the answer. There are an
infinite number of regimens that will deliver the
goods.
Generally, we have found that three days
on and one day off allows for a maximum
sustainability at maximum intensities.
One of our favorite workout patterns
is to warm-up and then perform three
to five sets of three to five reps of
a fundamental lift at a moderately
comfortable pace followed by a
ten-minute circuit of gymnastics
elements at a blistering pace
and finally finish with two to
ten minutes of high intensity
SPORT
WEIGHTLIFTING
& THROWING
GYMNASTICS
METABOLIC CONDITIONING
NUTRITION
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metabolic conditioning. There is nothing sacred in this
pattern. The magic is in the movements not the routine.
Be creative.
Another favorite is to blend elements of gymnastics
and weightlifting in couplets that combine to a dramatic
metabolic challenge. An example would be to perform
five reps of a moderately heavy back squat followed
immediately by a set of max reps pull-ups repeated three
to five times.
On other occasions well take five or six elements
balanced between weightlifting, metabolic conditioning,
and gymnastics and combine them in a single circuit that
we blow through three times without a break.
We can create routines like this forever. In fact our
archives (http://www.crossfit.com/misc/arc.html) contain
four or five hundred daily workouts consciously mixed
and varied in this manner. Perusing them will give you an
idea of how we mix and modulate our key elements.
Weve not mentioned here our penchant for jumping,
kettlebells, odd object lifting, and obstacle course work.
The recurring theme of functionality and variety clearly
suggest the need and validity for their inclusion though.
Finally, strive to blur distinctions between cardio and
strength training. Nature has no regard for this distinction
or any other, including our ten physical adaptations. Well
use weights and plyometrics training to elicit a metabolic
response and sprinting to improve strength.
Scalability and Applicability
The question regularly arises as to the applicability of a
regimen like CrossFits to older and deconditioned or
detrained populations. The needs of an Olympic athlete
and our grandparents differ by degree not kind. One is
looking for functional dominance the other for functional
competence. Competence and dominance manifest
through identical physiological mechanisms.
Weve used our same routines for elderly individuals
with heart disease and cage fighters one month out from
televised bouts. We scale load and intensity; we dont
change programs.
We get requests from athletes from every sport looking
for a strength and conditioning program for their sport.
Firemen, soccer players, triathletes, boxers, and surfers
all want programs that conform to the specificity of
their needs. While admitting that there are surely needs
specific to any sport, the bulk of sport specific training
has been ridiculously ineffective. The need for specificity
is nearly completely met by regular practice and training
within the sport not in the strength and conditioning
environment. Our terrorist hunters, skiers, mountain
bikers and housewives have found their best fitness from
the same regimen.

WORK CAPACI TY
age 20
time (minutes)
average, best fit
exercise 1
exercise 2
exercise 3
exercise 4
p
o
w
e
r
f
t
-
l
b
s
/
s
e
c

WORK CAPACI TY
time (minutes)
age (years)
p
o
w
e
r
f
t
-
l
b
s
/
s
e
c
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NOTE S
Movements
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Anatomy and Physiology for Jocks
Anatomy and Physiology
for Jocks
Page 24
Squat Clinic
Page 27
The Overhead Squat
Page 34
Shoulder Press, Push
Press, Push Jerk
Page 42
The Deadlift
Page 47
Medicine Ball Cleans
Page 52
The Glute-Ham
Developer Sit-up
Page 58
Effective coaching requires efficient communication. This communication is
greatly aided by coach and athlete sharing a terminology for both human
movement and body parts.
Weve developed an exceedingly simple lesson in anatomy and physiology
that we believe has improved our ability to accurately and precisely motivate
desired behaviors and enhanced our athletes understanding of both
movement and posture.
Tibia
Femur
Pelvis
Spine
Trunk:
pelvis and spine
(trunk neutral)
Leg:
tibia and femur
(leg extended)
(hip extended)
Sacroiliac Joint
Knee Joint
Hip Joint
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CrossFit Training Guide | Movements
Trunk neutral, hip extension, leg extension Trunk extension
Trunk flexion Leg flexion
Hip flexion
Anatomy and Physiology for Jocks ...continued
Basically, we ask that our athletes learn four body parts,
three joints (not including the spine), and two general
directions for joint movement. We cap our A&P lesson
with the essence of sports biomechanics distilled to
three simple rules.
We use a simple iconography to depict the spine, pelvis,
femur, and tibia. We show that the spine has a normal S
shape and where it is on the athletes body. We similarly
demonstrate the pelvis, femur, and tibia.
We next demonstrate the motion of three joints. First,
the knee is the joint connecting tibia and femur. Second,
working our way up, is the hip. The hip is the joint that
connects the femur to the pelvis. Third, is the sacroiliac
joint (SI joint), which connects the pelvis to the spine.
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Pelvis and spine
stay together
Power comes
from the hip
Pelvis chasing
femur
Anatomy and Physiology for Jocks ...continued
(We additionally make the point that the spine is really a
whole bunch of joints.)
We explain that the femur and tibia constitute the leg
and that the pelvis and spine constitute the trunk.
That completes our anatomy lesson now for the
physiology. We demonstrate that flexion is reducing
the angle of a joint and that extension is increasing the
angle of a joint.
Before covering our distillation of essential biomechanics
we test our students to see if everyone can flex and
extend their knee (or leg), hip, spine and sacroiliac joint
(or trunk) on cue. When it is clear that the difference
between flexion and extension is understood at each
joint we cue for combinations of behaviors, for instance,
flex one leg and trunk but not your hip.
Once the joints, parts, and movements are clear we offer
these three tidbits of biomechanics:
Functional movement generally weds the spine to the
pelvis. The SI joint and spine were designed for small
range movement in multiple directions. Endeavor to
keep the trunk tight and solid for running, jumping,
squatting, throwing, cycling, etc...
The dynamics of those movements comes from the
hip primarily extension. Powerful hip extension
is certainly necessary and nearly sufficient for elite
athletic capacity.
Do not let the pelvis chase the femur instead of the
spine. Weve referred to this in the past as muted
hip function (Jan 03:5). We also call it frozen hip
because when the pelvis chases the femur the hip
angle remains open and is consequently powerless
to extend.
Four parts, three joints, two motions, and three rules give
our athletes and us a simple but powerful lexicon and
understanding whose immediate effect is to render our
athletes at once more coachable. We couldnt ask for
more.

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Squat Clinic
The squat is essential to your well-being. The squat can
both greatly improve your athleticism and keep your
hips, back, and knees sound and functioning in your
senior years.
Not only is the squat not detrimental to the knees it is
remarkably rehabilitative of cranky, damaged, or delicate
knees. In fact, if you do not squat, your knees are not
healthy regardless of how free of pain or discomfort you
are. This is equally true of the hips and back.
The squat is no more an invention of a coach or trainer
than is the hiccup or sneeze. It is a vital, natural,
functional, component of your being.
The squat, in the bottom position, is natures intended
sitting posture (chairs are not part of your biological
make-up), and the rise from the bottom to the stand is
the biomechanically sound method by which we stand-
up. There is nothing contrived or
artificial about this movement.
Most of the worlds inhabitants
sit not on chairs but in a squat.
Meals, ceremonies, conversation,
gatherings, and defecation are all
performed bereft of chairs or seats.
Only in the industrialized world do
we find the need for chairs, couches,
benches, and stools. This comes at a
loss of functionality that contributes
immensely to decrepitude.
Frequently, we encounter
individuals whose doctor or
chiropractor has told them not to
squat. In nearly every instance this
is pure ignorance on the part of the
practitioner. When a doctor that
doesnt like the squat is asked, by
what method should your patient
get off of the toilet? they are at a
loss for words.
In a similarly misinformed manner
we have heard trainers and health
care providers suggest that the knee
should not be bent past 90 degrees.
Its entertaining to ask proponents
of this view to sit on the ground with their legs out in
front of them and then to stand without bending the
legs more than 90 degrees. It cant be done without
some grotesque bit of contrived movement. The truth
is that getting up off of the floor involves a force on
at least one knee that is substantially greater than the
squat.
Our presumption is that those who counsel against the
squat are either just repeating nonsense theyve heard
in the media or at the gym, or in their clinical practice
theyve encountered people whove injured themselves
squatting incorrectly.
It is entirely possible to injure yourself squatting
incorrectly, but it is also exceedingly easy to bring the
squat to a level of safety matched by walking. In the
accompanying article we explain how that is done.
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Squat Clinic ...continued
On the athletic front, the squat is the quintessential hip
extension exercise, and hip extension is the foundation
of all good human movement. Powerful, controlled hip
extension is necessary and nearly sufficient for elite
athleticism. Necessary in that without powerful,
controlled hip extension you are not functioning
anywhere near your potential. Sufficient in the sense
that everyone weve met with the capacity to explosively
open the hip could also run, jump, throw, and punch
with impressive force.
Secondarily, but no less important, the squat is among
those exercises eliciting a potent neuroendocrine
response. This benefit is ample reason for an exercises
inclusion in your regimen.
The Air Squat
All our athletes begin their squatting with the air squat,
that is, without any weight other than body weight. As
a matter of terminology when we refer to the squat
we are talking about an unladen, bodyweight only squat.
When we wish to refer to a weighted squat we will
use the term back squat, overhead squat, or front
squat referring to those distinct weighted squats. The
safety and efficacy of training with the front, back, and
overhead squats, before the weightless variant has been
mastered retards athletic potential.
When has the squat been mastered? This is a good
question. It is fair to say that the squat is mastered when
both technique and performance are superior. This
suggests that none of the twenty-three points above
are deficient and fast multiple reps are possible. Our
favorite standard for fast multiple reps would be the
Tabata Squat (20 seconds on/10 seconds off repeated 8
times) with the weakest of eight intervals being between
18-20 reps. Dont misunderstand - were looking for 18-
20 perfect squats in twenty seconds, rest for ten and
repeat seven more times for a total of eight intervals.
The most common faults to look for are surrendering of
the lumbar curve at the bottom, not breaking the parallel
plane with the thighs, slouching in the chest and shoulders,
looking down, lifting the heels, and not fully extending the
hip at the top. Dont even think about weighted squats
until none of these faults belong to you.
A relatively small angle of hip extension (flat back) while
indicative of a beginners or weak squat and caused by
weak hips extensors is not strictly considered a fault as
long as the lumbar spine is in extension.
How to Squat
Here are some valuable cues to a sound squat. Many
encourage identical behaviors.
1. Start with the feet about shoulder width apart
and slightly toed out.
2. Keep your head up looking slightly above
parallel.
3. Dont look down at all; ground is in peripheral
vision only.
4. Accentuate the normal arch of the lumbar
curve and then pull the excess arch out with
the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Dont let the knees roll inside the foot.
9. Keep as much pressure on the heels as
possible.
10. Stay off of the balls of the feet.
11. Delay the knees forward travel as much as
possible.
12. Lift your arms out and up as you descend.
13. Keep your torso elongated.
14. Send hands as far away from your butt as
possible.
15. In prole, the ear does not move forward
during the squat, it travels straight down.
16. Dont let the squat just sink, but pull yourself
down with your hip exors.
17. Dont let the lumbar curve surrender as you
settle in to the bottom.
18. Stop when the fold of the hip is below the
knee break parallel with the thigh.
19. Squeeze glutes and hamstrings and rise without
any leaning forward or shifting of balance.
20. Return on the exact same path as you
descended.
21. Use every bit of musculature you can; there is
no part of the body uninvolved.
22. On rising, without moving the feet, exert
pressure to the outside of your feet as though
you were trying to separate the ground
beneath you.
23. At the top of the stroke stand as tall as you
possibly can.
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Causes of the Bad Squat
1. Weak glute/hamstring. The glutes and hams are
responsible for powerful hip extension, which is
the key to the athletic performance universe.
2. Poor engagement, weak control, and no awareness
of glute and hamstring. The road to powerful,
effective hip extension is a three to five year
odyssey for most athletes.
3. Resulting attempt to squat with quads. Leg
extension dominance over hip extension is a
leading obstacle to elite performance in athletes.
4. Inflexibility. With super tight hamstrings youre
screwed. This is a powerful contributor to slipping
out of lumbar extension and into lumbar flexion
the worst fault of all.
5. Sloppy work, poor focus. This is not going to
come out right by accident. It takes incredible
effort. The more you work on the squat the more
awareness you develop as to its complexity.
Common Faults or Anatomy of a Bad Squat
Not breaking the parallel plane Rolling knees inside feet Dropping head Losing lumbar extension
(rounding the back - this may be
the worst)
Dropping the shoulders Heels off the ground Not finishing the squat - not
completing hip extension
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Therapies for Common Faults
Bar Holds: Grab a bar racked higher and closer than
your normal reach at bottom of squat, then settle into
perfect bottom with chest, head, hands, arms, shoulders,
and back higher than usual. Find balance, let go, repeat
closer and higher, etc. Lifts squat (raises head, chest,
shoulders, and torso) putting more load on heels and
glute/hams. This immediately forces a solid bottom
posture from which you have the opportunity to feel
the forces required to balance in good posture. This is
a reasonable shoulder stretch but not as good as the
overhead squat. (See page 5). This is a very effective
Box squatting: Squat to a ten inch box, rest at
bottom without altering posture, then squeeze and
rise without rocking forward. Keep perfect posture at
bottom. This is a classic bit of technology perfected at
the Westside Barbell Club. See their site and links.
Bottom to bottoms: Stay at the bottom and come
up to full extension and quickly return to bottom
spending much more time at bottom than top. For
instance sitting in the bottom for five minutes coming
up to full extension only once every five seconds, i.e.,
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sixty reps. Many will avoid the bottom like the plague.
You want to get down there, stay down there, and learn
to like it.
Overhead Squats: (illustrated below) Hold broom
stick at snatch grip width directly overhead, arms
locked. Triangle formed by arms and stick must stay
perfectly perpendicular as you squat. Good shoulder
stretch and lifts squat. With weight, this exercise
demands good balance and posture or loads become
wildly unmanageable. The overhead squat is a quick
punisher of sloppy technique. If shoulders are too tight
this movement will give an instant diagnosis. You can
move into a doorway and find where the arms fall and
cause the stick to bang into doorway. Lift the arms,
head, chest, back, and hip enough to travel up and down
without hitting the doorway. Over time, work to move
feet closer and closer to doorway without hitting. The
broomstick foundation is critical to learning the Snatch
the worlds fastest lift.
String Touch: Hang something on a string, like a
tennis ball or shrunken head, at max reach, and touch
it at every rep. Alternate hands touching. This is a great
Tabata drill. This drill will knock the Tabata Interval
score (lowest number of squats in any of eight intervals)
down for those people who dont complete their squats
by not fully extending the hip.
Squat Troubleshooting - Common Faults and Therapies
Faults Causes Therapies
Not going to parallel (not deep enough)
Weak hip extensors, laziness, quad
dominance
Bottom to bottoms, Bar Holds, Box Squatting
Rolling knees inside feet Weak adductors, cheat to quads
Push feet to outside of shoe, deliberately adduct
(attempt to stretch floor apart beneath feet)
Dropping head
Lack of focus, weak upper back, lack of
upper back control
Bar Holds, Overhead Squats
Losing lumbar extension
Lack of focus, tight hamstrings, cheat for
balance due to weak glute/hams
Dropping shoulders
Lack of focus, weak upper back, lack of
upper back control, tight shoulders
Heels off ground
Cheat for balance due to weak glute/
hams
Focus, Bar Holds
Incomplete hip extension
Cheating, sets wrong neurological pattern
avoiding most important part of squat
String Touch
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Air Squat
Back arched
Look straight ahead
Keep weight on heels
Good depth = below
parallel
Chest high
Midsection tight
The squat is essential to
human movement, a proven
performance enhancer and
a gateway movement to the
best exercise in strength and
conditioning.
Front Squat
Bar rests on chest and
shoulders with loose grip
racked
Mechanics like other squats
The hardest part of the front squat
may be the racked position.
Practice until your wrists are
O.K. with it. Handstands help.
This one will force shoulder and
wrist flexibility.

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NOTE S
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The Overhead Squat
The overhead squat is the ultimate core exercise, the
heart of the snatch, and peerless in developing effective
athletic movement.
This functional gem trains for efficient transfer of energy
from large to small body parts the essence of sport
movement. For this reason it is an indispensable tool for
developing speed and power.
The overhead squat also demands and develops functional
flexibility, and similarly develops the squat by amplifying
and cruelly punishing faults in squat posture, movement,
and stability.
The overhead squat is to midline control, stability,
and balance what the clean and snatch are to power
unsurpassed.
Ironically, the overhead squat is exceedingly simple yet
universally nettlesome for beginners. There are three
common obstacles to learning the overhead squat.
The first is the scarcity of skilled instruction - outside
of the Olympic lifting community most instruction on
the overhead squat is laughably horribly, wrong dead
wrong. The second is a weak squat - you need to have a
rock-solid squat to learn the overhead squat. We strongly
recommend you review the December 2002 issue of
the CrossFit Journal on squatting before attempting the
overhead squat; you could save yourself a lot of time
in the long run. The third obstacle is starting with too
much weight - you havent a snowballs chance in hell of
learning the overhead squat with a bar. Youll need to use
a length of dowel or plastic PVC pipe; use anything over
five pounds to learn this move and your overhead squat
will be stillborn.
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The Overhead Squat ...continued
Here is our seven step process for learning the overhead squat:
Start only when you have a strong squat and use a dowel or PVC pipe, not a weight. You should be able to maintain
a rock-bottom squat with your back arched, head and eyes forward, and body weight predominantly on your heels
for several minutes as a prerequisite to the overhead squat. Even a 15-pound training bar is way too heavy to learn
the overhead squat.
1.
Learn locked-arm dislocates or pass-throughs with the dowel. You want to be able to move the dowel nearly
three-hundred and sixty degrees starting with the dowel down and at arms length in front of your body and then
move it in a wide arc until it comes to rest down and behind you without so much as slightly bending your arms
at any point in its travel. Start with a grip wide enough to easily pass through, and then repeatedly bring the hands
in closer until passing through presents a moderate stretch of the shoulders. This is your training grip.
2.
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Be able to perform the pass-through at the top, the bottom, and everywhere in between while descending into the
squat. Practice by stopping at several points on the path to the bottom, hold, and gently, slowly, swing the dowel
from front to back, again, with locked arms. At the bottom of each squat slowly bring the dowel back and forth
moving from front to back.
3.
Learn to find the frontal plane with the dowel from every position in the squat. Practice this with your eyes closed.
You want to develop a keen sense of where the frontal plane is located. This is the same drill as step 3 but this
time you are bringing the dowel to a stop in the frontal plane and holding briefly with each pass-through. Have a
training partner check to see if at each stop the dowel is in the frontal plane.
4.
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Start the overhead squat by standing straight and tall with the dowel held as high as possible in the frontal plane.
You want to start with the dowel directly overhead, not behind you, or, worse yet, even a little bit in front.
5.
Very slowly lower to the bottom of the squat, keeping the dowel in the frontal plane the entire time. Have a
training partner watch from your side to make sure that the dowel does not move forward or backward as
you squat to bottom. Moving slightly behind the frontal plane is O.K., but forward is dead wrong. If you cannot
keep the dowel from coming forward your grip may be too narrow. The dowel will not stay in the frontal plane
automatically; youll have to pull it back very deliberately as you descend.
6.
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Practice the overhead squat regularly and increase load in tiny increments. We can put a 2.5-pound plate on the
dowel, then a 5, then a 5 and a 2.5, and then a 10. Next use a 15-pound training bar, but only while maintaining
perfect form. Theres no benefit to adding weight if the dowel, and later the bar, cannot be kept in the frontal
plane.
7.
With practice, you will be able to bring your hands
closer together and still keep the bar in the frontal
plane. Ultimately you can develop enough control and
flexibility to descend to a rock bottom squat with your
feet together and hands together without the dowel
coming forward. Practicing for this is a superb warm-up
and cool-down drill and stretch.
The overhead squat develops core control by punishing
any forward wobble of the load with an enormous and
instant increase in the moment about the hip and back.
When the bar is held perfectly overhead and still, which
is nearly impossible, the overhead squat does not present
greater load on the hip or back, but moving too fast, along
the wrong line of action, or wiggling can bring even the
lightest loads down like a house of cards. Youve two, and
only two, safe options for bailing out dumping the load
forward and stepping or falling backward or dumping
backward and stepping or falling forward. Both are safe
and easy. Lateral escapes are not an option.
The difference between your overhead squat and your
back or front squat is a solid measure of your midline
stability and control and the precision of your squatting
posture and line of action. Improving and developing your
overhead squat will fix faults not visible in the back and
front squat.
As your max overhead, back, and front squat each
rise, their relative measure reveals much about your
developing potential for athletic movement.
An average of your max back and front squat is an
excellent measure of your core, hip, and leg strength.
Your max overhead squat is an excellent measure of your
core stability and control and ultimately your ability to
generate effective and efficient athletic power.
Your max overhead squat will always be a fraction of the
average of your max back and front squat but, ideally, with
time, they should converge rather than diverge.
Should they diverge, you are developing hip and core
strength, but your capacity to efficiently apply power
distally is reduced. In athletic pursuits you may be prone
to injury. Should they converge, you are developing useful
strength and power that can be successfully applied to
athletic movements.
The functional application or utility of the overhead
squat may not be readily apparent, but there are many
real-world occurrences where objects high enough
to get under are too heavy or not free enough to be
jerked or pressed overhead yet can be elevated by first
lowering your hips until your arms can be locked and
then squatting upwards.
Once developed, the overhead squat is a thing of beauty
a masterpiece of expression in control, stability, balance,
efficient power, and utility. Get on it.
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A: The torsos angle of inclination above horizontal.
As a squat matures this angle increases. The squat
becomes more upright as the athletes strength
and neural connectedness to the posterior chain
increase. Lower angles of inclination are created in an
attempt to cantilever away from a weak posterior chain
and onto the quadriceps. While technically correct,
the lower angle is mechanically disadvantaged.
90-A: This is the angle of rotation of the arms, at the
shoulders, past overhead. The lower A is, the greater
the rotation, 90-A, required of the shoulders to keep
the bar in the frontal plane. The larger 90-A is, the
wider the grip required to allow the shoulders to
rotate to keep the bar in the frontal plane. Ultimately
the connectedness/strength of the posterior chain
will determine the width of the grip, elevation of
the squat, and degree of rotation of the shoulders.
Maturity and quality of the squat is a determinant of
all of the mechanics of the overhead squat.
g: These lines mark horizontal
f: This line defines the frontal plane. It divides the
athlete front half from back half. In the squat (as with
most weightlifting movements) the athlete endeavors
to keep the load in this plane. If a load deviates
substantially from this plane the athlete has to bring
the load back, which in turn pulls the athlete off
balance.
b: This is roughly the position for a back or front
squat.
a: This is the position for the overhead squat. With
perfect stability, movement, and alignment this position
does not increase the moment about the hip or back.
The difference in an athletes strength when squatting
here, overhead, as opposed to position b, the back or
front squat, is a perfect measure of instability in the
torso, legs, or shoulders, and improper line of action
in the shoulders, hips, or legs, and weak or flawed
posture in the squat.
c: This position has the load behind the frontal plane.
It can actually decrease the moment on the hip and
back. As long as balance is maintained the position is
strong.
d: This is a fatal flaw in the overhead squat. Even
slight movement in this direction greatly increases the
moment in the hip and back. Moving in this direction
with even a small load can collapse the squat like a
house of cards.
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Overhead Squat
Grip as wide as needed
Go slowly
Head up!
Stay on heels
Break parallel
The overhead squat is an
important stretch, perfect for
warmups, integral to the snatch
and will expose most functional
inflexibility and any mechanical
deficiency in your squat.

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NOTE S
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Shoulder Press, Push Press, Push Jerk
Introduction
Learning the progression of lifts that
moves from the shoulder press, to
the push press, to the push jerk has
long been a staple of the CrossFit
regimen. This progression offers
the opportunity to acquire some
essential motor recruitment patterns
found in sport and life (functionality)
while greatly improving strength in
the power zone and upper body. In
terms of power zone and functional
recruitment patterns, the push press
and push jerk have no peer among
the other presses like the king of
upper body lifts, the bench press.
As the athlete moves from shoulder
press, to push press, to push jerk,
the importance of core to extremity
muscle recruitment is learned and
reinforced. This concept alone would justify the practice
and training of these lifts. Core to extremity muscular
recruitment is foundational to the effective and efficient
performance of athletic movement.
The most common errors in punching, jumping, throwing,
and a multitude of other athletic movements typically
express themselves as a violation of this concept.Because
good athletic movement begins at the core and radiates
to the extremities, core strength is absolutely
essential to athletic success. The
region of the body from which these
movements emanate, the core, is often
referred to as the power zone. The
muscle groups comprising the power
zone include the hip flexors, hip
extensors (glutes and hams), spinal
erectors, and quadriceps.
These lifts are enormous aids
to developing the power zone.
Additionally, the advanced elements
of the progression, the push press and
jerk, train for and develop power and
speed. Power and speed are king in
sport performance. Coupling force
with velocity is the very essence
of power and speed. Some of our
favorite and most developmental
lifts lack this quality. The push press
and jerk are performed explosively
that is the hallmark of speed and power training.Finally,
mastering this progression gives ideal opportunity
to detect and eliminate a postural/mechanical fault that
plagues more athletes than not the pelvis chasing the
leg during hip flexion. (See article) This fault needs to be
searched out and destroyed. The push press performed
under great stress is the perfect tool to conjure up this
performance wrecker so it can be eliminated.
Mechanics
1. The Shoulder Press
a. Set up: Take bar from supports or clean
to racked position. The bar sits on the
shoulders with the grip slightly wider
than shoulder width. The elbows are
below and in front of bar. Stance is
approximately hip width. Head is tilted
slightly back allowing bar to pass.
b. Press: Press the bar to a position
directly overhead.
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Shoulder Press, Push Press, Push Jerk ...continued
2. The Push Press
a. Set up: The set up is the same as the shoulder
press.
b. Dip: Initiate the dip by bending the hips and knees
while keeping the torso upright. The dip will be
between 1/5 and of a squat in depth.
c. Drive: With no pause at the bottom of the dip, the
hips and legs are forcefully extended.
d. Press: As the hips and legs complete extension
the shoulders and arms forcefully press the bar
overhead until the arms are fully extended.
3. The Push Jerk:
a. Set up: The set up is the same as for the shoulder
press and push press.
b. Dip: The dip is identical to the push press
c. Drive: The drive is identical to the push press
d. Press and Dip: This time instead of just pressing,
you press and dip a second time simultaneously,
catching the bar in a partial squat with the arms
fully extended overhead.
e. Finish: Stand or Squat to fully erect with bar directly
overhead identical to terminal position in push
press and shoulder press.
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The Role of the Abs in the Overhead Lifts
Athletically, the abdominals primary role is midline
stabilization, not trunk flexion. They are critical to
swimming, running, cycling, and jumping, but never is
their stabilizing role more critical than when attempting
to drive loads overhead, and, of course, the heavier the
load the more critical the abs role becomes. We train our
athletes to think of every exercise as an ab exercise but
in the overhead lifts its absolutely essential to do so. It
is easy to see when an athlete is not sufficiently engaging
the abs in an overhead press the body arches so as
to push the hips, pelvis, and stomach ahead of the bar.
Constant vigilance is required of every lifter to prevent
and correct this postural deformation.
Summary
From shoulder press to push jerk the movements
become increasingly more athletic, functional, and suited
to heavier loads. The progression also increasingly relies
on the power zone. In the shoulder press the power zone
is used for stabilization only. In the push press the power
zone provides not only stability, but also the primary
impetus in both the dip and drive. In the push jerk the
power zone is called on for the dip, drive, second dip, and
squat. The role of the hip is increased in each exercise.
With the push press you will be able to drive overhead as
much as 30% more weight than with the shoulder press.
The push jerk will allow you to drive as much as 30%
more overhead than you would with the push press.
In effect the hip is increasingly recruited through the
progression of lifts to assist the arms and shoulders in
raising loads overhead. After mastering the push jerk you
will find that it will unconsciously displace the push press
as your method of choice when going overhead.
The second dip on the push jerk will become lower and
lower as you both master the technique and increase
the load. At some point in your development, the loads
will become so substantial that the upper body cannot
contribute but a fraction to the movement at which point
the catch becomes very low and an increasing amount of
the lift is accomplished by the overhead squat.
On both the push press and jerk the dip is critical to
the entire movement. It may come as a surprise to some
that the dip is not a relaxed fall but an explosive dive. The
stomach is held very tightly and the resultant turn around
from dip to drive is sudden, explosive, and violent.
Try This:
Start with 95 pounds and push press or jerk 15 straight
reps rest thirty seconds and repeat for total of five
sets of 15 reps each. Go up in weight only when you
can complete all five sets with only thirty seconds rest
between each and do not pause in any set.
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And This:
Repetition one: shoulder press, repetition two: push press,
repetition three: push jerk. Repeat until shoulder press is
impossible then continue until push press is impossible
then five more push jerk. Start with 95 pounds and go up
only when the total reps exceed thirty.
Check out these sites for more push press technique:
http://www.exrx.net/WeightExercises/OlympicLifts/
PushPress.html
http://www.hhs.csus.edu/homepages/khs/Kilogram4/
public/Exercises/table_of_contents_Exercises.htm
Push Press
Dip (quick drop of the hip)
Drive (rebound extension of leg
and hip)
Press
A gateway movement to the jerks, the
push press is an important introduction
to the core to extremity nature characteristic of most functional movement.
Push Jerk
Dip (quick drop of the hip)
Drive (rebounding extension of leg and hip)
Press and dip (press overhead while dropping hip
again)
Rise to full extension (extend hip and leg again)

Lower bar to shoulders and repeat
More functional, efficient, and effective than the push-press,
this is an important lift. The push-jerk with a great cycling
time is a powerful conditioning tool.

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NOTE S
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The Deadlift
The deadlift is unrivaled in its simplicity and impact while
unique in its capacity for increasing head to toe strength.
Regardless of whether your fitness goals are to rev up
your metabolism, increase strength or lean body mass,
decrease body fat, rehabilitate your back, improve athletic
performance, or maintain functional independence as a
senior, the deadlift is a marked shortcut to that end.
To the detriment of millions, the deadlift is infrequently
used and seldom seen either by most of the exercising
public and/or, believe it or not, by athletes.
It might be that the deadlifts name has scared away the
masses; its older name, the healthlift, was a better
choice for this perfect movement.
In its most advanced
application the deadlift
is prerequisite to, and a
component of, the worlds
fastest lift, the snatch, and
the worlds most powerful
lift, the clean; but it is also,
quite simply, no more than
the safe and sound approach
by which any object should
be lifted from the ground.
The deadlift, being no more
than picking a thing off the
ground, keeps company
with standing, running,
jumping, and throwing for
functionality but imparts
quick and prominent
athletic advantage like no
other exercise. Not until
the clean, snatch, and squat are well developed will the
athlete again find as useful a tool for improving general
physical ability.
The deadlifts primal functionality, whole-body nature, and
mechanical advantage with large loads suggest its strong
neuroendocrine impact, and for most athletes the deadlift
delivers such a quick boost in general strength and sense
of power that its benefits are easily understood.
If you want to get stronger, improve your deadlift. Driving
your deadlift up can nudge your other lifts upward,
especially the Olympic lifts.
Fear of the deadlift abounds, but like fear of the squat, it is
groundless. No exercise or regimen will protect the back
from the potential injuries of sport and life or the certain
ravages of time like the deadlift. (See the inset Doc &
Coach on page 3)
We recommend deadlifting at near max loads once per
week or so and maybe one other time at loads that
would be insignificant at low reps. Be patient and learn to
celebrate small infrequent bests.
Major benchmarks would certainly include bodyweight,
twice bodyweight, and three times bodyweight deadlifts
representing a beginning, good, and great deadlifts
respectively.
For us, the guiding principles
of proper technique rest
on three pillars: orthopedic
safety, functionality, and
mechanical advantage.
Concerns for orthopedic
stresses and limited
functionality are behind our
rejection of wider than hip
to shoulder width stances.
While acknowledging the
remarkable achievements of
many powerlifters with the
super wide deadlift stance
we feel that its limited
functionality (we cant
safely, walk, clean, or snatch
from out there) and the
increased resultant forces
on the hip from wider stances warrant only infrequent
and moderate to light exposures to wider stances.
Experiment and work regularly with alternate, parallel,
and hook grips. Explore carefully and cautiously variances
in stance, grip width, and even plate diameter each
variant uniquely stresses the margins of an all-important
functional movement. This is an effective path to increased
hip capacity.
The deadlift keeps company
with standing, running, jumping, and
throwing for functionality
but imparts quick and
prominent athletic advantage
like no other exercise.
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The Deadlift ...continued
Consider each of the following cues to a sound deadlift.
Many motivate identical behaviors, yet each of us responds
differently to different cues.
Natural stance with feet under hips
Symmetrical grip whether parallel, hook, or
alternate
Hands placed where arms wont interfere with
legs while pulling from the ground
Bar above juncture of little toe and foot
Shoulders slightly forward of bar
Inside of elbows facing one another
Chest up and inflated
Abs tight
Arms locked and not pulling
Shoulders pinned back and down
Lats and triceps contracted and pressing against
one another
Keep your weight on your heels
Bar stays close to legs and essentially travels
straight up and down
Torsos angle of inclination remains constant
while bar is below the knee
Head straight ahead
Shoulders and hips rise at same rate when bar is
below the knee
Arms remain perpendicular to ground until
lockout
Parallel Grip
Mixed Grip
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The Deadlift ...continued
Doc and Coach
(Transcript of actual conversation)
Doc: Many of my patients shouldnt be doing the deadlift.
Coach: Which ones are those, Doc?
Doc: Many are elderly, marginally ambulatory, and frail/feeble and osteoporotic.
Coach: Doc, would you let such a patient, lets say an old woman, walk to the store to get cat food?
Doc: Sure, If the walk werent too far, Id endorse it.
Coach: All right, suppose after walking home she came up to the front door and realized that her keys were
in her pocket. Is she medically cleared to set the bag down, get her keys out of her pocket, unlock the
door, pick the bag back up, and go in?
Doc: Of course, thats essential activity
Coach: As I see it the only difference between us is that I want to show her how to do this essential activity
safely and soundly and you dont.
Doc: I see where youre going. Good point.
Coach: Doc, we havent scratched the surface.
Deadlift
Look straight ahead
Keep back arched
Arms dont pull, theyre just
straps
Bar travels along legs
Push with the heels
The deadlift, like the squat, is
essential functional movement
and carries a potent hormonal
punch. This is core training like
no other.

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Sumo Deadlift Highpull
Start on ground
Wide, Sumo stance
Take narrow grip on bar
Look straight ahead
Keep back arched
Pull with hips and legs only until both are
at full extension
Flick hip near full extension
Powerfully shrug
Immediately pull with arms continuing the
bars travel up
Keep the elbows as far above your hands
as possible
Bring the bar right up under the chin briefly
Lower to hang
Lower to ground
For range of motion, line of action, and length
and speed of action, the Sumo Deadlift High Pull
is a great conjugate to the Thruster. At low
loads this is our favorite substitute for Concept
II Rowing.

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NOTE S
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Medicine Ball Cleans
The clean and jerk and the snatch, the Olympic lifts, present
the toughest learning challenge in all of weight training.
Absent these lifts, there are no complex movements
found in the weight room. By contrast, the average
collegiate gymnast has learned hundreds of movements
at least as complex, difficult, and nuanced as the clean
or snatch. In large part because most weight training is
exceedingly simple, learning the Olympic lifts is for too
many athletes a shock of frustration and incompetence.
Sadly, many coaches, trainers, and athletes have avoided
these movements precisely because of their technical
complexity. Ironically, but not surprisingly, the technical
complexity of the quick lifts exactly contain the seeds
of their worth. They train for, that is, they simultaneously
demand and develop strength, power, speed, flexibility,
coordination, agility, balance, and accuracy.
When examining the reasons offered for not teaching the
Olympic lifts we cannot help but suspect that the lifts
detractors have no first hand (real) experience with them.
We want to see someone, anyone, do a technically sound
clean or snatch at any weight and then offer a rationale
for the movements restricted applicability. Were they
dangerous or inappropriate for any particular population,
wed find coaches intimate with the lifts articulating the
nature of their inappropriateness. We do not.
At CrossFit everyone learns the Olympic lifts thats
right, everyone.
We review here the bad rap hung on the Olympic lifts
because weve made exciting progress working past the
common misconceptions and fears surrounding their
introduction, execution, and applicability to general
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The Medicine Ball Clean
Medicine Ball Cleans ...continued
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populations. The medicine ball clean has been integral to
our successes.
In the June 2003 issue of the CrossFit Journal we covered
the foundation of one of the lifts, the clean. In that issue
we made brief mention of our use of the medicine ball
to teach the clean. This month we revisit and update that
work.
The Dynamax medicine ball is a soft, large, pillowy ball
that ranges in weight from four to twenty-eight pounds
available in twopound increments to twenty pounds. It is
unthreatening, even friendly.
Working with Dynamax balls we introduce the starting
position and posture of the deadlift then the lift itself. In
a matter of minutes we then shift our efforts to front
squatting with the ball. After a little practice with the
squat we move to the clean. (A similar approach is used
to teach the shoulder press, push press, and push jerk.)
The clean is then reduced to pop the hip and drop
catch it in a squat and its done. The devils in the
details, but the group is cleaning in five minutes. Its a
legitimate, functional clean. This clean may in fact have
clearer application, than cleaning with a bar, to heaving a
bag of cement into a pick-up or hucking up a toddler to
put in a car seat.
The faults universal to lifting initiates are all there in as
plain sight with the ball as with the bar. Any subtleties of
Common Faults ...and Their Corrections
Pulling too high Arms bent Corrected starting position: heels
down, head up, back arched
Head down Back rounded Heels up
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No hip extension Curling the ball No shrug
Corrections: Arms locked, full
extension, shrug, not pulling too
high, ball kept close to body
Low slow elbows in catch Correction:
Catch with elbows high
Arms bent overhead Arms not straight overhead Corrected overhead position
Common Faults ...and Their Corrections (contd)
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matured and modern bar technique not possible with
the ball are not immediate concerns, and their absence is
plainly justified by the imparted understanding that this
is functional stuff and applicable to all objects we may
desire to heave from ground to chest.
In a group of mixed capacities the newbies get the light
balls and the veterans get the heavy ones. In thirty rep
doses whoever ends up with the twenty-eight pound
ball is going to get a workout regardless of their abilities.
The heavier balls impart a nasty wallop far beyond the
same work done with a bar or dumbbell of equal weight;
considerable additional effort is expended adducting the
arms, which is required to pinch the ball and keep it
from slipping.
We use the medicine ball clean in warm-ups and cool
downs to reinforce the movement and the results are
clearly manifest in the number and rate of personal
records were seeing in bar cleans with all our athletes.
Yes, the benefit transfers to the bar - even for our better
lifters!
In the duration of a warm-up there are uncountable
opportunities to weed out bad mechanics. Pulling with
the arms, not finishing hip extension, failing to shrug,
pulling too high, lifting the heels in the first pull, curling
the ball, losing back extension, looking down, catching
high then squatting, slow dropping under, slow elbows
all the faults are there.
With several weeks practice, a group will go from
spastic to a precision medicine ball drill team in perfect
synch. In fact, that is how we conduct the training effort.
We put the athletes in a small circle, put the best clean
available in the center as leader, and ask the athletes to
mirror the center. Screw-ups are clearly evident by being
in postures or positions out of synch. Attention is riveted
on a good model while duplicating the movement in real
time. The time required for paralysis through analysis is
wonderfully not there. Thinking becomes doing.
Individuals generally impervious to verbal cues become
self-correcting of faults made apparent by watching and
comparing to others. It is not uncommon for shouts
of correction to be lobbed across the circle from
participant to participant. The number of coaching cues
and discussion becomes reduced to the minimum and
essential as the process is turned into a childs game of
follow the leader.
Where this becomes dangerous, bad for the joints,
too technical to learn or any other nonsense routinely
uttered about weightlifting we dont know.
We review here the bad rap hung on the Olympic lifts because
weve made exciting progress working past the common
misconceptions and fears surrounding their introduction,
execution, and applicability to general populations.
The medicine ball clean has been integral to our successes.
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NOTE S
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The Glute-Ham Developer Sit-up
We have four glute-ham developers (GHDs) (http://
store.sorinex.com/product_p/ghb-1.htm) at
CrossFit Santa Cruz. We use them for back extensions
and sit-ups. This month we explore the glute-ham
developer sit-up, once more commonly referred to as a
roman chair sit-up.
The GHD sit-up was once a gym staple. In the gym today
only rarely will someone be found doing other than back
extensions on the GHD. In no small measure the decline
of the GHD or roman chair sit-up coincided with the
advent of the crunch. The crunch came to fashion on
warnings and claims in popular media of the traditional
sit-ups destructive impact on the back.
It was argued that the GHD style sit-ups primary movers
were the hip flexors and not the abs and consequently
this sit-up, and sit-ups like it, were actually not good
abdominal exercises. It was further argued that recruiting
the hip flexors to lift the torso was destructive to the
lumbar spine.
Once every couple of years we get lucky and find an
exercise physiologist to repeat this message of poor ab
recruitment and lower back destruction standing in front
of the GHD apparatus. What we do is ask them to mount
the GHD and perform a set of thirty sit-ups for us while
rehashing the poor recruitment claim.
The fun comes the following day when the report comes
back from the exercise scientist that they are almost too
sore to sit upright. Laughing, walking, standing, and moving
are all excruciating. Where are they hit? The abs.
Our favorite story along these same lines comes from
Matt Weaver (www.speed101.com), arguably the worlds
fastest human being. On top of being known for hitting 85
mph on a bike, Matt was crowned King Sit-Up in high
school for completing 100 perfect-form bodyslapping sit-
ups in one minute. In one of his earlier visits to CrossFit
Santa Cruz he found himself in a multi-station circuit with
a group of CrossFit veterans that included twenty-one
reps of GHD sit-ups with a full range of motion, hands
reaching back to the floor.
The workout left Matt sick in the immediate aftermath.
This was a surprise for sure but nothing prepared Matt
for what came the following morning: I awoke later
without the slightest ability to sit up. It was as if the six
pack was totally gone, though all ribs remained. The curse
had left me merely able to roll over and slither like a
snake off the edge of the bed. From there I had to use my
arms in humiliating ways to move about. I avoided being
seen. A week passed, and I began to revitalize.
The worst was yet to come! In the wake of Matts
being dethroned as King Sit-Up, his abs had swollen and
distended markedly. This kid looked fat and sunburned
where the week before hed been ripped and lily white.
As the swelling subsided, his scrotum grew and grew and
grew. Matts father, John, is an ER doc, so he was consulted.
He laughed himself to near seizure. (Our kind of doc.)
Before the swelling stopped Matts scrotum had become
the size of a small and very ugly cantaloupe. Why we have
no pictures well never understand.
Apparently the fluids that had swollen Matts abs had
drained into the inguinal canal and filled the scrotum.
Oh, and apparently GHD sit-ups recruit the abs. Matt is
convinced.
The lesson weve drawn from the GHD sit-up is that in
spite of the primacy of hip flexors over trunk flexors,
or the abs, in this sit-up it recruits the abs powerfully
in two ways. First, the movement takes the trunk from
hyperextension to full flexion, albeit with negligible load.
(No crunch can match this range of motion.) Second,
the role of the abs in this sit-up is powerful and largely
isometrici.e., they stabilize the torso from undue
extension.
This second point is consistent with our belief that
the most powerful, functional, and developmental
contractions of the trunk are isometric, not isokinetic.
Our favorite ab exercises are predominantly stabilization
or isometric exercises. The GHD sit-up, the L sit, and the
overhead squat share this stabilization role. The lack of
trunk flexion in these moves hides their potency from
the uninitiated.
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Our experience with athletes and static hip flexion work
like the L sit and more dynamic exercises like the GHD
sit-up have led us to several conclusions:
The hip flexors purchase and strength suggest their
importance to functional movement. One expert
calculated that they are capable of generating many
times the force that the abs can. To think that muscles
with that much mechanical advantage should not be
used to that advantage is ridiculous.
Most modern athletes are hip flexion weak and it
affects most performance.
Weak hip flexors assure weak absespecially
weak lower absand no amount of crunches can
compensate. (It seems that every gym has an abs class
instructor who has a prominent lower abdominal
pooch. Ask her to hold one knee up while standing
on the other leg and to resist your pushing the knee
downward with a couple of fingers. Its easy to push
the knee down, and it shouldnt be).
Without static contraction/stabilization exercises,
the abs never learn to perform their most critical,
functional, rolemidline stabilization.
What about the danger to the lower back purported to
be induced by strong hip flexor work? We have neither
induced nor seen this damage. We do however have
some hunches as to how this might have occurred in
communities where roman chair sit-ups and traditional
military PT sit-ups were in wide acceptance.
First, in military and law enforcement PT where the sit-
up was king, it was and is essentially a biphasic movement.
With feet anchored and knees bent, this situp comes up
with a slight pause in the middle of the action. Look at
video of someone doing these sit-ups and youll see the
pause.
What is happening is that the upper back makes solid
contact with the ground under the upper abs and so they
can flex the trunk and fulcrum off the contact point. As
the sit-up continues, the middle abs flex the torso but the
lumbar curve surrenders without finding resistance and
at full middle rectus contraction the spine is neutral and
not flexed. The contraction occurred with no real load;
the belly and back just sank closer to the ground. This
1.
2.
3.
4.
stalls the sit-up but the pelvis and low back have solid
contact with the ground so the hip flexors complete
the movement. The natural, biphasic, one-two count of
the military sit-up is a repeat of upper abs throwing the
movement to the hip flexors where they complete the
movement. Upper abs, hip flexors. Upper abs, hip flexors.
No effective middle ab work.
This deficiency of middle ab work, and consequently
strength in the middle rectus, and the violence of the toss
from upper to lower abs may have presented unhealthy
wear and tear on the lumbar spine. This understanding
came, in part, from some brilliant work by Koch, Blom,
and Jacob in producing the Ab Mat (http://www.
backbuilder.com/abmat_situps.htm).
Second, in watching people perform situps on the GHD
we note that very few employ the full complement of hip
flexors in sitting up. The hip flexors include the iliopsoas
and rectus femoris. The iliopsoas originates at the lumbar
spine and attaches to the femur. In the sit-up it pulls the
athlete to seated by the lumbar spine, potentially creating
nettlesome shear forces on the spine. Rectus femoris is
the top piece of the quadriceps and it both extends the
leg and flexes the hip. Rectus femoris originates at the
pelvis and attaches to the patella via the patellar tendon.
In the sit-up rectus femoris pulls the athlete to seated
from both the pelvis and the iliac spine. The activation of
rectus femoris during the GHD sit-up does two important
things. First, it adds significant force to the movement. The
acceleration of the torso to upright is so forceful when
rectus femoris is engaged that our trainers can detect its
use or lack of participation from their peripheral vision.
What it adds to the movement is obvious in speed and
acceleration of the torso. Second, rectus femoris reduces
the shear force on the lumbar vertebrae by pulling from
the pelvis and iliac spine instead of the lumbar spine.
When coaching the GHD sit-up, we cue for the athlete to
sharply extend the legs while coming up. The difference is
obvious to everyone watching when rectus femoris kicks
in. Those who have identified the GHD sit-up and other
feet-anchored sit-ups as a source of low-back pain seem
to always pull with the iliopsoas alone and never use
rectus femoris. Those
whove had problems
with low back pain
http://www.crossfit.com/cf-
video/cfj-oct-2005/glute-
ham-demo.wmv
The Glute-Ham Developer Sit-up ...continued
60 of 94
from GHD or roman chair sit-ups will find
considerable relief by training to use the full
complement of hip flexors in performing
sit-ups.
Third, all too often communities that have
held the sit-up in high regard have typically
neglected hip extension work. Military and
police physical training has historically been
enamored of the sit-up. It is one of the yard
sticks by which police and military fitness
is traditionally measured. In most of these
programs there are no squats, no deadlifts,
no good mornings, no stiff legged deadlifts,
and no back or hip extension exercises.
The posterior chain in these communities
typically sees no work other than running
or perhaps burpees. What this imbalance of regular hip
flexion exercises with little hip extension and no full-
range hip extension portends for injury we dont know.
The imbalance cant be a good thing, however. Regardless,
we see our back and hip extension drills on the GHD to
be indispensable to lower back health.
We start newcomers out on the GHD sit-up by spotting
to make sure that they can come down to parallel
without collapsing. (Last year, and very briefly, we trained
a Stanford University coach who made a huge point of
sharing his focus on core training on the Swiss ball. When
we got him on the GHD, he fell back off of the horizon
and couldnt get up. He had to be deadlifted back to
horizontal.) If our athlete is afflicted with a core as weak
as the Stanford coachs, we start him on the AbMat and
reintroduce the GHD sit-up at a later datewhen more
rudimentary strength has been developed.
We also caution against unbridled bouts on the GHD
for newcomers to avoid the Matt Weaver cantaloupe
syndrome described above. This is a potent exercise and
it has sidelined dozens of strong, strong, athletes for a
few days to a week.
The Glute-Ham Developer Sit-up ...continued
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NOTE S
Nutrition
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Food
Page 62
Glycemic Index
Page 64
Meal Plans
Page 66
Food
What a long strange trip its been
- Grateful Dead
CrossFit has been an active combatant in the diet wars. For decades it has been
an exciting world of us versus them.
We were the low carb, low calorie, good fat camp and they were the low
fat, low calorie, high carb opposition. The battle was for the hearts and minds
of the public on the very personal and private matter of nutrition - what diet
makes us healthy?
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CrossFit Training Guide | Nutrition
Sheldon Margin, publisher of the UC Berkley Wellness
Letter, a leader of them, accepted this characterization
of battle lines when we presented it to him in 1996. In
1996 Dr. Atkins and Barry Sears were both publicly
and regularly referred to as quacks and frauds by
mainstream physicians, journalists, and nutritionists. While
this was something that Sears would have to get used to,
Dr. Atkins had been dealing with vicious assaults on his
lifes work and character since publishing his Dr. Atkins
Diet Revolution in 1972.
We write here today in 2003 gloating. Gloating, because it
is our perception that we are decisively winning the diet
war. In the public square, the realization that carbs, not
fat, make you sick and fat is spreading rapidly. Spreading
like truth unobstructed. The position that carbohydrate
is essentially toxic at common consumption levels was a
truth suppressed by political and industrial corruption of
science and journalism. Suppressing truth is like holding a
beach ball under water; it takes constant work against a
tireless resistance. They have slipped and our position sits
like the beach ball on top of the water, where everyone
can see it.
We interpret our position of being clearly visible, as winning
the diet wars because our diet better models human
nutrition and will always trump the oppositions model
if tested. Ours works, theirs doesnt. Where theirs does
work, ours works better. Their success required our being
kept out of the marketplace. Underwater preferably.
In countless exchanges with doctors, trainers, nutritionists,
and family we shared our position and the common
response was, do you have any science? I need science.
We had science and showed it proudly. No one would read
it. The cry for peer-reviewed evidence is almost always a
smoke screen. The guys who write it read it the rest
pretend. If you can train people to unquestioningly accept
proposition X then youve largely inoculated these same
folks from even considering not X.
The science supporting our position while being produced
at an increasing rate, was always there and is not responsible
for the dramatic change over the last two years.
What has changed is that the public bought some 100
million diet books over the last thirty years running the
most important and successful science experiment ever
conducted. To a constant and universal barraging of the
fat is bad mantra from public health authorities, millions
of people with no clinical or scientific credentials tried
regimens found in dangerous books and found some of
them marvelously effective.
Doctor Robert Atkins deserves credit for suffering
unimaginable abuse while remaining steadfast, Gary Taubes
for being the first journalist to expose the fraud and
origins of the low fat position and for later making the
point that the science may have been behind Dr. Atkins all
along, Barry Sears for super tuning a responsible diet, and
Dr. Uffe Ravnksov for exposing the fraud and slop in anti-
fat research so effectively that he needed to be completely
ignored to be dealt with.
But the true heroes are each and every one of you who
thought for yourselves, ignored the chorus of doctors,
nutritionists, journalists and neighbors bleating like
sheep, faaaat is baaad, followed the logic of reduced
carbohydrate consumption, and then critically and most
importantly, tried the diet. You try one diet and you feel
great, you try another and your teeth fall out. Who needs
a doctor?
Patients are telling their doctors about the Zone and
Protein Power and Atkins, not the other way around.
Doctors everywhere are themselves doing the Zone and
Atkins on the advice of their patients on seeing their
patients successes. The peer reviewed literature remains
unread, but, the reverberation of the good diet books
message is working its way from author to reader to
doctor and finally back to patients.
Perhaps, this process isnt so unusual but merely another
example of the efficiency of decentralized networks. In any
case it is consistent with this bit of philosophy from Dr.
Uffe Ravnskovs epilogue to The Cholesterol Myths:
After a lecture, a journalist asked me how she could be
certain that my information was not just as biased as that
of the cholesterol campaign. At first I did not know what
to say. Afterwards I found the answer.
She could not be certain. Everyone must gain the truth in
an active way. If you want to know something you must
look at all the premises yourself, listen to all the arguments
yourself, and then decide for yourself what seems to be
the most likely answer. You may easily be led astray if you
ask the authorities to do this work for you.
This is also the answer to those who wonder why even
honest scientists are misled. And it is also the answer
to those who after reading this book, ask the same
question.
Food ...continued
64 of 94
Glycemic Index
For several decades now, bad science and bad politics
have joined hands to produce what is arguably the
most costly error in the history of science - the low
fat diet. This fad diet has cost millions unnecessary
death and suffering from heart disease, diabetes and, it
increasingly seems, a host of cancers and other chronic
and debilitating illnesses.
Gary Taubes, the esteemed science writer, has written
two brilliant and highly regarded pieces on exactly
this subject. The first appeared in Science Magazine in
1999 and the second in the New York Times just this
summer.
A new age is dawning in nutrition: one where the culprit
is no longer seen as dietary fat but excess consumption
of carbohydrate - particularly refined or processed
carbohydrate. In fact, theres an increasing awareness
that excess carbohydrates play a dominant role in
chronic diseases like obesity, coronary heart disease,
many cancers, and diabetes. This understanding comes
directly from current medical research. Amazingly, the
near universal perception that dietary fat is the major
culprit in obesity has no scientific foundation. (See
Taubes, above.)
Theres a family of popular diets and diet books based
on decreasing carbohydrate consumption. Most of them
are excellent.
Chief among these books are Barry Sears Enter the
Zone, Michael Eades Protein Power, Atkins Dr. Atkins
Diet Revolution, Cordains The Paleo Diet, and the
Hellers Carbohydrate Addicts Diet. Each of these is
an honest and accurate chronicling the effects of the
low fat, fad diet.and they all offer a rational, effective
regimen for avoiding dietary ills. For those technically
inclined, the mechanism by which excess carbohydrate
causes disease state is known as hyperinsulinemia.
Hyperinsulinemia is the chronic and acute elevation
of insulin as a result of habitual consumption of excess
carbohydrate.
The list of ills linked to hyperinsulinemia is staggering
and growing. Just recently colorectal cancer was added
to the probable list of hyperinsulinemia-mediated
diseases. The evidence linking excess carbohydrate
consumption to hyperinsulinemia and coronary heart
disease is compelling if not overwhelmingly convincing.
Additionally, excess consumption of carbohydrate
may soon be shown to be linked to Alzheimers, aging,
cancers and other disease through a process known as
glycosylation.
At any rate, a search on Google for hyperinsulinemia
reveals hundreds of ills linked to this metabolic
derangement. The rapidly growing awareness of the
consequences of elevated blood sugar is one of the more
promising avenues of medical advancement today.
Though frightening, the diseases brought about through
hyperinsulinemia can easily be avoided by minimizing
carbohydrate consumption - specifically carbohydrate
that gives substantial rise to blood sugar and consequently
insulin levels.
There is a singular measure of carbohydrate that gives
exactly this information - Glycemic Index. Glycemic
index is simply a measure of a foods propensity to raise
blood sugar. Avoid high glycemic foods and youll avoid
many, if not most, of the ills associated with diet.
Rick Mendosa has published one of the most complete
glycemic indices available anywhere with a listing of over
750 common food items giving values based on glucoses
score of 100.
We can increase the ease and utility of using such a list
by dividing commonly eaten foods into two groups
one of high-glycemic foods, bad foods, and one of low-
glycemic foods, or good foods. This is the rationale
behind the CrossFit Shopping List.
You may notice that the good foods are typically
meats, vegetables, fruits, nuts, and seeds, whereas
the bad foods include many manmade or processed
foodstuffs. There are some notable exceptions, but the
trend is certainly instructive.
High glycemic foods, or bad foods, are typically
starchy, sweet, or processed foods like bread, pasta,
rice, potato, grains, and desserts.
More than a few observers have pointed out that low-
glycemic foods have limited shelf life and are found on
65 of 94
Glycemic Index ...continued
the perimeter of the grocery store where the high-
glycemic foods have a longer shelf life and are typically
found within the grocery stores aisles.
Though this approach is an oversimplification of much of
nutritional science, it has the power to deliver nearly all of
what more detailed and elaborate regimens offer such as
those by Sears, Eades, Cordain, Atkins, and the Hellers.
Eat more of the good foods and less of the bad foods
and youll garner much of what the more responsible
eating plans offer. Many of our friends have radically
transformed their health through this single tool.
CrossFit Shopping List
Acorn Squash
Baked Beans
Beets
Black Eyed Peas
Butternut Squash
Cooked Carrots
Corn
French Fries
Hubbard Squash
Lima Beans
Parsnips
Peas
Pinto Beans
Potato
Refried Beans
Sweet Potato
Turnip
Banana
Cranberries
Dates
Figs
Guava
Mango
Papaya
Prunes
Raisins
Fruit Juice
Vegetable Juice
Bagel
Biscut
Bread Crumbs
Bread
Steak Sauce
Bulgar
Sweet Relich
Cereal
Cornstarch
Croissant
Crouton
Doughnut
English Muffin
Granola
Grits
Melba Toast
Muffin
Noodles
Instant Oatmeal
Pancakes
Popcorn
Rice
Rolls
Taco Shell
Tortillas
Udon Noodles
Waffle
BBQ Sauce
Ketchup
Cocktail Sauce
Honey
Jelly
Sugar
Maple Syrup
Teriaki Sauce
Chocolate
Corn Chips
Ice Cream
Potato Chips
Pretzels
Saltine Crakers
Molasses
Bad Foods - High Glycemic
Water
Oatmeal
Eggs
Protein Powder
Peanut Butter
Tahini
Olives
Beef
Cheese
Salsa
Black Beans
Kidney Beans
Ground Turkey
Soy Sausage
Chicken
Turkey Sausage
Salmon
Turkey
Canned Tuna
Canned Chicken
Soy Burgers
Cottage Cheese
Almonds
Macadamia Nuts
Avocado
Tofu
Tomato
Lettuce
Onion
Mushroom
Cucumber
Blueberries
Milk
Broccoli
Zucchini
Apple
Grape
Plum
Shrimp
Mayonnaise
Plain Yogurt
Deli Meat
Ham
Soy Milk
Spirulina
Tempeh
Egg Substitute
Oil
Peanuts
Swordfish
Tuna Steak
Tomato Sauce
Spinach
Carrots
Orange
Pear
Pineapple
Brussel Sprouts
Eggplant
Sauerkraut
Hot Dogs
Chick Peas
Lamb
Pork
Dill Pickles
Soy Beans
Asparagus
Cantaloupe
Strawberry
Peach
Good Foods - Low Glycemic
66 of 94
Meal Plans
Wild Black Bass with Artichoke Ragout
Created by Eric Lau - Chef/Owner of Oswald, Santa Cruz, California.
Our recommendation to eat meat and vegetables, nuts
and seeds, some fruit, little starch, and no sugar is adequate
to the task of preventing the scourges of diet-induced
disease, but more accurate and precise prescription is
necessary to optimize physical performance.
Finely tuned, a good diet will increase energy, sense of
well-being, and acumen, while simultaneously flensing fat
and packing on muscle. When properly composed, the
right diet can nudge every important quantifiable marker
for health in the right direction.
Diet is critical to optimizing human function, and our
clinical experience leads us to believe that Barry Searss
Zone diet closely models optimal nutrition.
CrossFits best performers are Zone eaters. When our
second-tier athletes commit to strict adherence to
the Zone parameters, they generally become top-tier
performers quickly. It seems that the Zone diet accelerates
and amplifies the effects of the CrossFit regimen.
Unfortunately, the full benefit of the Zone diet is largely
continued... pg. 16
67 of 94
Meal Plans ...continued
What is a Block?
A block is a unit of measure used
to simplify the process of making
balanced meals.
7 grams of protein = 1 block of
protein
9 grams of carbohydrate = 1 block
of carbohydrate
1.5 grams of fat = 1 block of fat
(This assumes that there is about 1.5
grams of fat in each block of protein,
so the total amount of fat needed
per 1 block meal is 3 grams.)
When a meal is composed of equal
blocks of protein, carbohydrate, and
fat, it is 40% of its calories are from
carbohydrate, 30% from protein and
30% from fat.
Pages 4 and 5 list common foods
in their macronutrient category
(protein, carbohydrate, or fat), along
with a conversion of measurements
to blocks.
This block chart is a convenient
tool for making balanced meals.
Simply choose 1 item from the
protein list, 1 item from the
carbohydrate list, and 1 item from
the fat list to compose a 1-block
meal. Or choose 2 items from each
column to compose a 2-block meal,
and so on.
Here is a sample 4-block meal:
4 oz. chicken breast
1 artichoke
1 cup of steamed vegetables w/
24 crushed peanuts
1 sliced apple
This meals contains 28 grams of
protein, 36 grams of carbohydrate,
and 12 grams of fat. It is simpler,
though, to think of it as 4 blocks of
protein, 4 blocks of carbohydrate,
and 4 blocks of fat.
Choose which body type best fits you to determine your block
requirement.
Break-
fast
Lunch Snack Dinner Snack
Total
Blocks
Body Type
2 2 2 2 2 10 Small female
3 3 1 3 1 11 Medium female
3 3 2 3 2 13 Large female
4 4 1 4 1 14
Athletic, well
muscled female
4 4 2 4 2 16 Small male
5 5 1 5 1 17 Medium male
5 5 2 5 2 19 Large male
4 4 4 4 4 20 X-Large male
5 5 3 5 3 21 Hard gainer
5 5 4 5 4 23 Large hard gainer
5 5 5 5 5 25
Athletic, well
muscled male
Sample Day | Block requirements for small (4-block) male
Breakfast Lunch Snack Dinner Snack
Protein 4 4 2 4 4
Carbohydrate 4 4 2 4 4
Fat 4 4 2 4 4
68 of 94
Protein (cooked qty)
chicken breast 1 oz
turkey breast 1 oz
ground turkey 1
1
/2 oz
veal 1 oz
beef 1 oz
ground beef 1
1
/2 oz
Canadian bacon 1 oz
corned beef 1 oz
duck 1
1
/2 oz
ham 1 oz
lamb 1 oz
ground lamb 1
1
/2 oz
pork 1 oz
ground pork 1
1
/2 oz
calamari 1
1
/2 oz
catfish 1
1
/2 oz
clams 1
1
/2 oz
crabmeat 1
1
/2 oz
flounder/sole 1
1
/2 oz
lobster 1
1
/2 oz
salmon 1
1
/2 oz
sardines 1 oz
scallops 1
1
/2 oz
swordfish 1
1
/2 oz
shrimp 1
1
/2 oz
tuna steak 1
1
/2 oz
canned tuna 1 oz
protein powder 1 oz
seitan 1 oz
soy burgers
1
/2 patty
soy sausage 2 links
spirulina (dry)
1
/2 oz
soy cheese 1 oz
firm tofu 2 oz
soft tofu 3 oz
whole egg 1 large
egg whites 2 large
egg substitute
1
/4 cup
cottage cheese
1
/4 cup
cheese 1 oz
feta cheese 1
1
/2 oz
ricotta cheese 2 oz
Favorable Carb (cooked)
oatmeal
1
/3 cup
artichoke 1 small
asparagus 12 sprs
green beans 1
1
/2 cup
beet greens 1
1
/4 cup
black beans
1
/4 cup
bok choy 3 cups
broccoli 3 cups
brussels sprouts
3
/4 cup
cabbage 3 cups
cauliflower 4 cups
chick peas
1
/4 cup
collard greens 2 cups
dill pickles 3 (3)
eggplant 1
1
/2 cup
fava beans
1
/3 cup
kale 2 cups
kidney beans
1
/4 cup
leeks 1 cup
lentils
1
/4 cup
okra 1 cup
onion
1
/2 cup
sauerkraut 1 cup
spaghetti squash 1 cup
spinach 1
1
/3 cup
swiss chard 2
1
/2 cup
tomato sauce
1
/2 cup
tomatoes
3
/4 cup
yellow squash 2 cups
zucchini 2 cups
Favorable Carb (raw)
alfalfa sprouts 10 cups
bean sprouts 3 cups
broccoli 4 cups
cabbage 4 cups
cauliflower 4 cups
celery 2 cup
cucumber 1
1
/2 cup
lettuce, iceberg 2 heads
lettuce, romaine 10 cups
mushrooms 4 cups
onion
2
/3 cup
peppers 1
1
/4 cup
radishes 4 cups
salsa
1
/2 cup
snow peas 1
1
/2 cup
spinach 10 cups
tomato 1
1
/2 cup
apple 1/2
applesauce
3
/8 cup
apricots 3 small
blackberries
3
/4 cup
cantaloupe 1/4
cherries 8
fruit cocktail
1
/3 cup
blueberries
1
/2 cup
grapes
1
/2 cup
grapefruit 1/2
honeydew 2/3
kiwi 1
lemon 1
lime 1
nectarine 1/2
orange 1/2
peach 1
pear 1/2
pineapple
1
/2 cup
plum 1
raspberries 1 cup
strawberries 1 cup
tangerine 1
watermelon
3
/4 cup
Combo Items (qty)
milk 1 cup
yogurt (plain)
1
/2 cup
soybeans
1
/4 cup
soy milk 1 cup
tempeh 1
1
/2 oz
Fat
almonds ~ 3
avocado 1 tbsp
canola oil
1
/3 tsp
macadamia nuts ~ 1
olives ~ 5
peanut butter
1
/2 tsp
peanuts ~ 6
cashews ~ 3
peanut oil
1
/3 tsp
olive oil
1
/3 tsp
tahini
1
/3 tsp
guacamole
1
/2 tbsp
vegetable oil
1
/3 tsp
mayonnaise
1
/3 tsp
mayo, light 1 tsp
sesame oil
1
/3 tsp
sunflower seeds
1
/4 tsp
bacon bits 2
1
/2 tsp
butter
1
/3 tsp
half and half 1 tbsp
cream, light
1
/2 tsp
cream cheese 1 tsp
sour cream 1 tsp
tartar sauce
1
/2 tsp
lard
1
/3 tsp
veg. shortening
1
/3 tsp
*Note: combo items
contain 1 block of
protein, and 1 block of
carbohydrate
69 of 94
Vegetables
Acorn squash 1/2 cup
Baked beans 1/4 cup
Beets 1/2 cup
Black-eyed peas 1/4 cup
Butternut squash 1/2 cup
Cooked carrots 1/2 cup
Corn 1/4 cup
French fries 5
Hubbard squash 2/3 cup
Lima beans 1/4 cup
Parsnips 1/3 (9)
Peas 1/2 cup
Pinto beans 1/4 cup
Potato, boiled 1/3 cup
Potato, mashed 1/4 cup
Refried beans 1/4 cup
Sweet potato, baked 1/3 (5)
Sweet potato, mashed 1/5 cup
Turnip 3/4 cup
Fruit
Banana 1/3 (9)
Cranberries 3/4 cup
Cranberry sauce 3 tsp
Dates 2
Figs 1
Guava 1/2 cup
Kumquat 3
Mango 1/3 cup
Papaya 3/4 cup
Prunes 2
Raisins 1 tbsp
Fruit Juice
Apple juice 1/3 cup
Cranberry juice 1/4 cup
Fruit punch 1/4 cup
Grape juice 1/4 cup
Grapefruit juice 1/3 cup
Lemon juice 1/3 cup
Orange juice 1/3 cup
Pineapple juice 1/4 cup
Tomato juice 3/4 cup
Grains and Breads
Bagel 1/4
Barley 1 tbsp
Biscuit 1/4
Baked potato 1/3 cup
Bread crumbs 1/2 oz
Bread 1/2 slice
Breadstick 1
Buckwheat 1/2 oz
Bulgur wheat 1/2 oz
Cereal 1/2 oz
Corn bread 1 square
Cornstarch 4 tsp
Croissant 1/4
Crouton 1/2 oz
Donut 1/4
English muffin 1/4
Flour 1 1/2 tsp
Granola 1/2 oz
Grits 1/3 cup
Melba toast 1/2 oz
Muffins 1/4
Noodles 1/4 cup
Instant oatmeal 1/2 pkt
Pasta, cooked 1/4 cup
Pasta, high protein 1/3 cup
Pancake 1/2 (4)
Pita bread 1/4
Popcorn 2 cups
Rice 3 tbsp
Rice cake 1
Roll (hamburger, hot dog) 1/4
Roll (dinner) 1/2
Taco shell 1
Tortilla (corn) 1 (6)
Tortilla (flour) 1/2 (6)
Udon noodles 3 tbsp
Waffle 1/2
Condiments
BBQ sauce 2 tbsp
Catsup 2 tbsp
Cocktail sauce 2 tbsp
Honey 1/2 tbsp
Jelly/jam 2 tsp
Plum sauce 1 1/2 tbsp
Molasses 2 tsp
Pickle (bread &
butter)
6 slices
Relish (sweet) 4 tsp
Steak sauce 2 tbsp
Brown sugar 1 1/2 tsp
Granulated sugar 2 tsp
Confectioners sugar 1 tbsp
Maple syrup 2 tsp
Teriyaki sauce 1 1/2 tbsp
Alcohol
Beer 4 oz
Light Beer 6 oz
Liquor 1 oz
Wine 4 oz
Snacks
Chocolate bar 1/2 oz
Corn chips 1/2 oz
Graham crackers 1 1/2
Ice cream 1/4 cup
Potato chips 1/2 cup
Pretzels 1/2 oz
Tortilla chips 1/2 oz
Saltine crackers 4
Block Chart for Unfavorable Carbohydrates
*Note: When building meals with
unfavorable carbohydrates
quantity becomes critical.
70 of 94
2 Block Menus
Breakfast
Breakfast Quesadilla
1 corn tortilla
1/4 cup black beans
1 egg (scrambled or fried)
1 oz cheese
1 Tbs avocado
Breakfast Sandwich
1/2 pita bread
1 oz cheese
Served with 2 macadamia nuts
Fruit Salad
1/2 cup cottage cheese mixed
with
1/4 cantaloupe
1/2 cup strawberries
1/4 cup grapes
Sprinkled with slivered almonds
Smoothie
Blend together:
1 cup milk
1Tbs protein powder
1 cup frozen strawberries
Small scoop of cashews
Oatmeal
1/3 cup cooked oatmeal (slightly
watery)
1/2 cup grapes
1/4 cup cottage cheese
1 tsp walnuts
Spice with vanilla extract and
cinnamon
Add 1 Tbs protein powder
Easy Breakfast
1/2 cantaloupe
6 almonds
Steak and Eggs
1 oz grilled steak
1 egg over easy
1 slice toast with
2/3 tsp butter
Lunch
Tuna Sandwich
Mix:
2 oz canned tuna
2 tsp light mayo
Serve on
1 slice bread
Tacos
1 corn tortilla
3 oz seasoned ground meat
1/2 tomato, cubed
1/4 cup onion, chopped
Lettuce, chopped
Served with Tabasco to taste
~6 chopped olives
Deli Sandwich
1 slice bread
3 oz sliced deli meat
2 Tbs avocado
Quesadilla
1 corn tortilla
2 oz cheese
2 Tbs guacamole
Jalapenos, sliced
Topped with salsa
Grilled Chicken Salad
2 oz grilled chicken
Served over:
2 cup lettuce
1/4 tomato, diced
1/4 cucumber, diced
1/4 green pepper
1/4 cup black beans
~1 Tbs salad dressing of
choice
Easy Lunch
3 oz deli meat
1 apple
2 macadamia nuts
Ground Beef or Turkey Burger
3 oz ground meat, grilled
1/2 bun
pickles/mustard/lettuce
2 Tbs avocado
Dinner
Fresh Fish
Grill:
3 oz fresh fish (salmon, tuna, halibut, etc.)
Saute:
1 1/3 cup zucchini in herbs
Serve with:
1 large salad
~1Tbs salad dressing of choice
Beef Stew
Saute:
2/3 tsp olive oil
1/2 green pepper, chopped
~4 oz (raw weight) beef, cubed
Add:
1/2 cup chopped zucchini
1 cup mushrooms
1/4 cup tomato sauce
Seasoned with garlic, Worcestershire
sauce, salt and pepper
Chili (serves 3)
Saute:
1/3 cup onion
1 green pepper, chopped in garlic, cumin,
chili powder, and crushed red peppers
Add:
1 cup tomato, chopped
1/2 cup black beans
1/2 cup kidney beans
~ 30 olives, chopped
Add fresh cilantro to taste
Turkey and Greens
2 oz roasted turkey breast
Chop and steam:
1 1/4 cup kale
Saute:
garlic and crushed red peppers in 2/3
tsp olive oil, ,
Add steamed kale and mix.
1 peach, sliced, for dessert
Easy Chicken Dinner
2 oz baked chicken breast
1 orange
2 macadamia nuts
71 of 94
3 Block Menus
Breakfast
1 corn tortilla
1/4 cup black beans
1/3 cup onions, chopped
1 green pepper, chopped
2 eggs (scrambled or fried)
1 oz cheese
3 Tbs avocado
Breakfast Sandwich
1/2 pita bread
1 oz cheese
1 oz sliced ham
Serve with 1/2 apple and 3
macadamia nuts
Fruit Salad
1/4 cantaloupe, cubed
1 cup strawberries
1/2 cup grapes
Sprinkle with slivered almonds
Smoothie
Blend together:
1 cup milk
2 Tbs protein powder
1/2 cup frozen blueberries
1 scoop cashews
Oatmeal
2/3 cup cooked oatmeal (slightly
watery)
1/2 cup grapes
1 1/2 tsp walnuts, chopped
cinnamon
Easy Breakfast
9 almonds
Steak and Eggs
2 oz grilled steak
1 egg over easy
1 slice toast w/ 1 tsp butter
Lunch
Tuna Sandwich
3 oz canned tuna
3 tsp light mayo
1 slice bread
Serve with:
1/2 apple
Tacos
2 corn tortillas
1 oz grated cheese
1/2 tomato, cubed
Lettuce, chopped
Serve with Tabasco to taste
~ 9 olives, chopped
Deli Sandwich
1 slice bread
3 oz sliced deli meat
1 oz cheese
3 Tbs avocado
Serve with 1/2 apple
Quesadilla
1 corn tortilla
3 oz cheddar and jack cheese
3 Tbs guacamole
Jalapenos, sliced, to taste
Top with salsa
Serve with 1 orange
3 oz chicken, grilled
2 cups lettuce
1/4 tomato, chopped
1/4 cucumber, chopped
1/4 cup black beans
~1 1/2 Tbs salad dressing of
choice
Easy Lunch
3 oz deli meat
1 oz sliced cheese
1 1/2 apple
3 macadamia nuts
Dinner
Fresh Fish
4 1/2 oz fresh fish, grilled
Saute 1 1/3 cup zucchini in herbs
1 Large salad with 1 1/2 Tbs salad
dressing of choice
1 cup fresh strawberries for dessert
Chili (serves 3)
Saute:
1 green pepper, chopped, with garlic,
cumin, chili powder, and crushed red
peppers
Add:
9 oz ground beef or turkey until browned
Add:
1 cup tomato sauce
3/4 cup black beans
~30 olives, chopped
Serve each helping with 1 oz cheese,
grated
Turkey and Greens
3 oz turkey breast, roasted
Chop and steam:
2 1/2 cup kale
Saute garlic and crushed red peppers
in 1 tsp olive oil,
Add the steamed kale and mix.
1 peach, sliced, for dessert
Easy Dinner
3 oz chiken breast, baked
1 1/2 orange
3 macadamia nuts
Beef Stew
Saute: 1 tsp olive oil
Add:
1 cup chopped zucchini
1 cup mushrooms
Season with garlic, Worcestershire
72 of 94
4 Block Menus
Breakfast
1 corn tortilla
1/2 cup black beans
2 oz cheese
4 Tbs avocado
Breakfast Sandwich
1/2 pita bread
1 oz cheese
1 oz sliced ham
Serve with 1 apple
Fruit Salad
1 cup cottage cheese
1 cup strawberries
1/2 cup grapes
Sprinkled with slivered almonds
Smoothie
Blend together:
2 cups milk
Large scoop cashews
Oatmeal
1 cup cooked oatmeal (slightly
watery)
1/2 cup grapes
2 tsp walnuts
cinnamon
Easy Breakfast
1 cantaloupe
12 almonds
Steak and Eggs
3 oz steak, grilled
1 egg, over easy
1 slice bread with 1 1/3 tsp butter
1/2 cantaloupe
Lunch
Tuna Sandwich
4 oz canned tuna
4 tsp light mayo
1 slice bread
Serve with 1 apple
Deli Sandwich
2 slices of bread
4 1/2 oz sliced deli meat
1 oz cheese
4 Tbs avocado
Quesadilla
1 corn tortilla
4 oz cheese
4 Tbs guacamole
Jalapenos, sliced
Top with salsa
Serve with 1 1/2 oranges
Tacos
2 corn tortillas
4 1/2 oz seasoned ground meat
1 oz cheese, grated
1/2 tomato, cubed
Lettuce, chopped
~20 olives chopped
1/2 apple
2 cups lettuce
1/4 tomato, chopped
1/2 cup black beans
~2 Tbs salad dressing of choice
Easy Lunch
4 1/2 oz deli meat
1 oz cheese
Serve with:
1 apple
1 grapefruit
4 macadamia nuts
Dinner
Fresh Fish
6 oz fresh fish, grilled
Saute: 1 1/3 cup zucchini in herbs
1 Large salad with 2 Tbs salad dressing
of choice
2 cups fresh strawberries
Beef Stew
Saute:
1 1/3 tsp olive oil
Add:
1 cup zucchini, chopped
1 cup mushrooms, chopped
Serve with 1 cup fresh strawberries
Chili (serves 3)
Saute:
2 green peppers, chopped, in garlic,
cumin, chili powder, and crushed red
peppers
Add:
18 oz ground meat until browned
Add:
2 cups tomato sauce
1 cup black beans
1 cup kidney beans
~40 chopped olives
Fresh cilantro to taste
Turkey and Greens
2 1/2 cup kale, chopped and steamed
in 1 1/3 tsp olive oil,
Add kale and mix.
2 peaches, sliced, for dessert
Easy Dinner
4 oz chicken breast, baked
2 oranges
4 macadamia nuts
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5 Block Menus
Breakfast
2 corn tortillas
1/2 cup black beans
2 oz cheese
5 Tbs avocado
Breakfast Sandwich
1/2 pita bread
2 oz cheese
1 oz ham, sliced
Serve with 1 1/2 apple
Fruit Salad
1 1/4 cup cottage cheese
1 cup strawberries
1 cup grapes
Sprinkle with slivered almonds
Smoothie
Blend together:
2 cups milk
2 cups frozen strawberries
Extra large scoop cashews
Oatmeal
1 cup cooked oatmeal (slightly
watery)
1 cup grapes
2 1/2 tsp walnuts
cinnamon
Add: 1 Tbs protein powder
Easy Breakfast
1 1/4 cantaloupe
1 1/4 cup cottage cheese
~ 15 almonds
Steak and Eggs
3 oz steak, grilled
2 eggs, over easy
1 slice bread with 1 2/3 tsp butter
1 1/2 apple
Lunch
Tuna Sandwich
5 oz tuna, canned
5 tsp light mayo
1 slice bread
Serve with 1 1/2 apple
Deli Sandwich
2 slices bread
4 1/2 oz deli meat
2 oz cheese
5 Tbs avocado
1/2 apple
Quesadilla
2 corn tortillas
5 oz cheese
5 Tbs guacamole
Jalapenos, sliced, to taste
Serve with 1 1/2 orange
Tacos
2 corn tortillas
1 oz cheese, grated
1/2 tomato, cubed
Lettuce, chopped
~20 olives, chopped
1 apple
2 cups lettuce
1/4 tomato, chopped
1/2 cup black beans
2 1/2 Tbs salad dressing of
choice
Easy Lunch
4 1/2 oz deli meat
2 oz cheese
Serve with:
2 1/2 apples
5 macadamia nuts
Dinner
Fresh Fish
7 1/2 oz fresh fish
Saute:
1 1/3 cup zucchini in herbs
Serve with 1 large salad with 2 1/2 Tbs
salad dressing of choice
1/4 cup black beans
2 cups fresh strawberries for dessert
Beef Stew
Saute:
1 2/3 tsp olive oil
Add:
1 cup zucchini, chopped
1 cup mushrooms, chopped
Serve with 2 cups fresh strawberries
Chili (serves 3)
Saute:
1 cup onion, chopped
2 1/2 green peppers in garlic, cumin,
chili powder and crushed red peppers
Add:
22 1/2 oz ground meat, browned
Add:
2 1/2 cups tomato sauce
1 1/4 cup black beans
1 1/4 cup kidney beans
~50 olives, chopped
Turkey and Greens
2 1/2 cup kale, chopped and steamed
in 1 2/3 tsp olive oil,
Add steamed kale and mix.
Serve with 3 peaches, sliced
Easy Dinner
5 oz chicken breast, baked
2 1/2 oranges
5 macadamia nuts
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1 Block Snacks
1 hard-boiled egg
1/2 orange
Sprinkled w/ peanuts
1/2 cup plain yogurt
Sprinkled w/ pecans
1 oz cheese
1/2 apple
1 macadamia nut
1 oz canned chicken or tuna
1 peach
1/2 tsp peanut butter
1 1/2 oz deli-style ham or turkey
1 carrot
5 olives
1 oz mozzarella string cheese
1/2 cup grapes
1 Tbs avocado
1 oz jack cheese
1 Tbs guacamole
1 tomato
1 oz hummus
1/2 tomato
1 1/2 oz feta cheese
1 cup strawberries
1 macadamia nut
1 poached egg
1/2 slice bread
1/2 carrot
3 celery stalks
5 olives
3 oz marinated and baked tofu
1/2 apple
1 oz tuna
1 large tossed salad
1 tsp salad dressing of choice
1 hard boiled egg
1 large spinach salad
1 tsp oil and vinegar dressing
1 oz grilled turkey breast
1/2 cup blueberries
3 cashews
Blend:
1 cup water
1/2 cup grapes
1/3 tsp canola oil
Blend:
1 cup water
1Tbs spirulina
1 cup frozen berries
3 cashews
1 oz cheddar cheese melted over
1/2 apple
Sprinkled w/ walnuts
1/2 cup pineapple
6 peanuts
1 oz sardines
1/2 nectarine
5 olives
1 1/2 oz feta cheese
1 cup diced tomato
5 olives
1 1/2 oz salmon
12 asparagus spears
1/3 tsp olive oil
1 1/2 oz shrimp
2 cups broccoli
6 peanuts
1 oz Canadian bacon
1 plum
1 macadamia nut
1 1/2 oz deli-style turkey
1 tangerine
1 Tbs avocado
1 cup sliced tomato
1/3 tsp olive oil
1 1/2 oz scallops
1 sliced cucumber
1/2 tsp tartar sauce
1 oz lamb
1/4 cup chick peas
1/3 tsp sesame butter
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limited to those who have at least at first weighed and
measured their food.
For a decade weve experimented with sizing and
portioning strategies that avoid scales, and measuring
cups and spoons, only to conclude that natural variances
in caloric intake and macronutrient composition without
measurement are greater than the resolution required
to turn good performance to great. Life would be much
easier for us were this not so!
The meal plans and block chart below have been
our most expedient approach for eliciting athletes best
performances and optimal health.
Even discounting any theoretical or technical content,
this portal to sound nutrition still requires some basic
arithmetic and weighing and measuring portions for the
first week.
Too many athletes, after supposedly reading Searss book
Enter the Zone still ask, So what do I eat for dinner? They
get meal plans and block charts. We can make the Zone
more complicated or simpler but not more effective.
We encourage everyone to weigh and measure portions
for one week because it is supremely worth the effort, not
because it is fun. If you choose to guesstimate portions,
youll have the result of CrossFits top performers only if
and when you are lucky.
Within a week of weighing and measuring, youll have
developed an uncanny ability to estimate the mass of
common food portions, but, more importantly, youll have
formed a keen visual sense of your nutritional needs. This
is a profound awareness.
In the Zone scheme, all of humanity calculates to either 2-,
3-, 4-, or 5-block meals at breakfast, lunch, and dinner, with
either 1- or 2-block snacks between lunch and dinner and
again between dinner and bedtime. Weve simplified the
process for determining which of the four meal sizes and
two snack sizes best suits your needs. We assume that you
are CrossFitters, i.e., very active.
Being a 4-blocker, for instance, means that you eat
three meals each day where each meal is composed of 4
blocks of protein, 4 blocks of carbohydrate, and 4 blocks
of fat. Whether you are a smallish medium-sized guy or
a largish medium-sized guy would determine whether
youll need snacks of one or two blocks twice a day.
The meal plans we give below stand as examples of
2-, 3-, 4-, or 5-block meals, and the block chart gives
quantities of common foods equivalent to 1 block of
protein, carbohydrate, or fat.
Once you determine that you need, say, 4-block meals,
it is simple to use the block chart and select four times
something from the protein list, four times something
from the carbohydrate list, and four times something
from the fat list every meal.
One-block snacks are chosen from the block chart at
face value for a single snack of protein, carbohydrates,
and fat, whereas two block snacks are, naturally, chosen
composed of twice something from the carbohydrates
list combined with twice something from the protein list,
and twice something from the fats.
Every meal, every snack, must contain equivalent blocks
of protein, carbohydrate, and fat.
If the protein source is specifically labeled non-fat, then
double the usual fat blocks for that meal. Read Enter the
Zone to learn why.
For those eating according to zone parameters, body
fat comes off fast. When our men fall below 10 percent
body fat and start approaching 5 percent, we kick up the
fat intake. The majority of our best athletes end up at X
blocks of protein, X blocks of carbohydrate, and 4X or
5X blocks of fat. Learn to modulate fat intake to produce
a level of leanness that optimizes performance.
The Zone diet neither prohibits nor requires any
particular food. It can accommodate paleo or vegan,
organic or kosher, fast food or fine dining, while delivering
the benefits of high-performance nutrition.
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NOTE S
Programming & Scaling
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Introduction
The October 2002 issue of The CrossFit Journal entitled What is Fitness?
explores the aims and objectives of our program. Most of you have a clear
understanding of how we implement our program through familiarity with
the Workout of the Day (WOD) from our website. What is likely less clear
is the rationale behind the WOD or more specifically what motivates the
specifics of CrossFits programming. It is our aim in this issue to offer a
model or template for our workout programming in the hope of elaborating
on the CrossFit concept and potentially stimulating productive thought on
the subject of exercise prescription generally and workout construction
specifically.
So what we want to do is bridge the gap between an understanding of our
philosophy of fitness and the workouts themselves, that is, how we get from
theory to practice.
At first glance the template seems to be offering a routine or regimen. This may
seem at odds with our contention that workouts need considerable variance
or unpredictability, if not randomness, to best mimic the often unforeseeable
challenges that combat, sport, and survival demand and reward. Weve often
said, What your regimen needs is to not become routine. But the model
we offer allows for wide variance of mode, exercise, metabolic pathway, rest,
intensity, sets, and reps. In fact, it is mathematically likely that each three-day
cycle is a singularly unique stimulus never to be repeated in a lifetime of
CrossFit workouts.
The template is engineered to allow for a wide and constantly varied stimulus,
randomized within some parameters, but still true to the aims and purposes
of CrossFit as described in the What is Fitness? issue. Our template contains
sufficient structure to formalize or define our programming objectives while
A Theoretical Template for
CrossFits Programming
A Theoretical
Template for CrossFits
Programming
Page 77
Girls for Grandmas
Page 82
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CrossFit Training Guide | Programming and Scaling
not setting in stone parameters that must be left to
variance if the workouts are going to meet our needs.
That is our mission to ideally blend structure and
flexibility.
It is not our intention to suggest that your workouts
should or that our workouts do fit neatly and cleanly
within the template, for that
is absolutely not the case.
But, the template does offer
sufficient structure to aid
comprehension, reflect the
bulk of our programming
concerns, and not hamstring
the need for radically varying
stimulus. So as not to seem
redundant, what we are saying
here is that the purpose of
the template is as much descriptive as prescriptive.
Template Macro View
In the broadest view we see a three-day-on, one-day-
off pattern. Weve found that this allows for a relatively
higher volume of high-intensity work than the many
others that weve experimented with. With this format
the athlete can work at or near the highest intensities
possible for three straight days, but by the forth day both
neuromuscular function and anatomy are hammered to
the point where continued work becomes noticeably
less effective and impossible without reducing intensity.
The chief drawback to the three-day-on, one-day-off
regimen is that it does not sync with the five-day-on, two-
day-off pattern that seems to
govern most of the worlds
work habits. The regimen is
at odds with the seven-day
week. Many of our clients
are running programs within
professional settings, often
academic, where the five-day
workweek with weekends
off is de rigueur. Others have
found that the scheduling
needs of family, work, and school require scheduling
workouts on specific days of the week every week. For
these people we have devised a five-days-on, two-days-off
regimen that has worked very well.
The workout of the day was originally a five-on, two-off
pattern and it worked perfectly. But the three-on, one-
off pattern was devised to increase both the intensity
and recovery of the workouts and the feedback weve
Table 1 - Template Macro View
3 days on, 1 day off
Day 1 2 3 4 5 6 7 8 9 10 11 12
M G
W
M
G
W
OFF G W
M
G
W
M
OFF W M
G
W
M
G
OFF
5 days on, 2 days off
Day 1 2 3 4 5 6 7
Modalities
M = monostructural metabolic
conditioning or cardio
G = gymnastics, bodyweight
exercises
W = weightlifting, powerlifting and
olympic lifts
wk 1 M G
W
M
G
W
M
G
W OFF OFF
wk 2 G W
M
G
W
M
G
W
M OFF OFF
wk 3 W M
G
W
M
G
W
M
G OFF OFF
...the model we offer allows for
wide variance of mode, exercise,
metabolic pathway, rest, intensity,
sets, and reps.
A Theoretical Template for CrossFits Programming ...continued
79 of 94
received and our observations suggest that it was
successful in this regard.
If life is easier with the five-on, two-off pattern, dont
hesitate to employ it. The difference in potential between
the two may not warrant restructuring your entire life to
accommodate the more effective pattern. There are other
factors that will ultimately overshadow any disadvantages
inherent in the potentially less effective regimen, such as
convenience, attitude, exercise selection, and pacing.
For the remainder of this article the three-day cycle is the
one in discussion, but most of the analysis and discussion
applies perfectly to the five-day cycle.
Elements by Modality
Looking at the Template Macro View (Table 1) it can
readily be seen that the workouts are composed of
three distinct modalities: metabolic conditioning (M),
gymnastics (G), and weightlifting (W). The metabolic
conditioning is monostructural activities commonly
referred to as cardio, the purpose of which is primarily
to improve cardiorespiratory capacity and stamina. The
gymnastics modality comprises body weight exercises/
elements or calisthenics and its primary purpose is
to improve body control by improving neurological
components like coordination, balance, agility, and
accuracy, and to improve functional upper body capacity
and trunk strength. The weightlifting modality comprises
the most important weight training basics, Olympic lifts
Table 2 - Exercises by Modality
Gymnastics Metabolic Conditioning Weightlifting
Air Squat
Pull-up
Push-up
Dip
Handstand Push-up
Rope Climb
Muscle-Up
Press to Handstand
Back Extension
Sit-up
Jumps
Lunges
Run
Bike
Row
Jump Rope
Deadlifts
Cleans
Presses
Snatch
Clean and Jerk
Medicine Ball Drills
Kettlebell Swing
and powerlifting, where the aim is primarily to increase
strength, power, and hip/leg capacity.
Table 2 gives the common exercises used by our program,
separated by modality, in fleshing out the routines.
For metabolic conditioning the exercises are run, bike,
row, and jump rope. The gymnastics modality includes
air squats, pull-ups, push-ups, dips, handstand push-ups,
rope climb, muscle-ups, presses to handstand, back/hip
extensions, sit-ups, and jumps (vertical, box, broad, etc.).
The weightlifting modality includes deadlifts, cleans,
presses, the snatch, the clean and jerk, medicine ball drills
and throws, and kettlebell swings.
The elements, or exercises, chosen for each modality
were selected for their functionality, neuroendocrine
response, and overall capacity to dramatically and broadly
impact the human body.
Workout Structure
The workouts themselves are each represented by
the inclusion of one, two, or three modalities for each
day. Days 1, 5, and 9 are each single modality workouts
whereas days 2, 6, and 10 include two modalities each,
and finally, days 3, 7, and 11 use three modalities each.
In every case each modality is represented by a single
exercise or element, i.e., each M, W, and G represents a
single exercise from metabolic conditioning, weightlifting,
and gymnastics modalities respectively.
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Table 3 - Workout Structure
Days Single-Element Days
(1, 5, 9)
Two-Element Days
(2, 6, 10)
Three-Element Days
(3, 7, 11)
Priority Element Priority Task Priority Time Priority
Structure
(set structure)
(intensity)
M: Single Effort
G: Single Skill
W: Single Lift
M: Long, Slow Distance
G: High Skill
W: Heavy
Couplet repeated 3-5
times for time
Two moderately to
intensely challenging
elements
Triplet repeated for 20
minutes for rotations
Three lightly to mod-
erately challenging
elements
Work Recovery Char-
acter
Recovery not a limiting
factor
Work/rest interval man-
agement critical
Work/rest interval
marginal factor
When the workout includes a single exercise (days 1, 5,
and 9) the focus is on a single exercise or effort. When the
element is the single M (day 1) the workout is a single
effort and is typically a long, slow, distance effort. When the
modality is a single G (day 5) the workout is practice of
a single skill and typically this skill is sufficiently complex
to require great practice and
may not be yet suitable for
inclusion in a timed workout
because performance is not
yet adequate for efficient
inclusion. When the modality
is the single W (day 9) the
workout is a single lift and
typically performed at high
weight and low rep. It is worth
repeating that the focus on
days 1, 5, and 9 is single efforts
of cardio at long distance,
improving high-skill more
complex gymnastics movements, and single/low rep
heavy weightlifting basics, respectively. This is not the day
to work sprints, pull-ups, or high rep clean and jerk - the
other days would be more appropriate.
On the single-element days (1, 5, and 9), recovery is not a
limiting factor. For the G and W days rest is long and
deliberate and the focus is kept clearly on improvement
of the element and not on total metabolic effect.
For the two-element days (2, 6, and 10), the structure
is typically a couplet of exercises performed alternately
until repeated for a total of 3, 4, or most commonly 5
rounds and performed for time. We say these days are
task priority because the task is set and the time varies.
The workout is very often scored by the time required
to complete five rounds. The
two elements themselves
are designed to be moderate
to high intensity and work-
rest interval management is
critical. These elements are
made intense by pace, load,
reps or some combination.
Ideally the first round is
hard but possible, whereas
the second and subsequent
rounds will require pacing,
rest, and breaking the task
up into manageable efforts. If
the second round can be completed without trouble, the
elements are too easy.
For the three-element days (3, 7, and 11), the structure
is typically a triplet of exercises, this time repeated for
20 minutes and performed and scored by number of
rotations completed in twenty minutes. We say these
workouts are time priority because the athlete is kept
moving for a specified time and the goal is to complete
The template encourages new
skill development, generates
unique stressors, crosses modes,
incorporates quality movements, and
hits all three metabolic pathways.
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Table 4 - Workout Examples
Days
1 M Run 10K
2 GW (5 handstand push-ups/225 x 5 deadlifts + 20 lbs/round) x 5 for time
3 MGW Run 400m/10 pull-ups/Thruster 50% BW x 15 for 20 min for rotations
4 OFF
5 G Practice handstands for 45 minutes
6 WM (Bench press 75% BW x 10/Row 500m) x 5 for time
7 GWM Lunges 100ft./push-press 50% BW x 15/row 500 m for 20 min for rotations
8 OFF
9 W Deadlift 5-3-3-2-2-2-1-1-1 reps
10 MG (Run 200m/box jump 30 in x 10) x 5 for time
11 WMG Clean 50% BW x 20/bike 1 mile/15 push-ups for 20 min for rotations
12 OFF
as many cycles as possible. The elements are chosen in
order to provide a challenge that manifests only through
repeated cycles. Ideally the elements chosen are not
significant outside of the blistering pace required to
maximize rotations completed within the time (typically
20 minutes) allotted. This is in stark contrast to the two-
element days, where the elements are of a much higher
intensity. This workout is tough, extremely tough, but
managing work-rest intervals is a marginal factor.
Each of the three distinct days has a distinct character.
Generally speaking, as the number of elements increases
from one to two to three, the workouts effect is due less
to the individual element selected and more to the effect
of repeated efforts.
Application
The template in discussion did not generate our
Workout of the Day, but the qualities of one, two, and
three element workouts motivated the templates design.
Our experience in the gym and the feedback from our
athletes following the WOD have demonstrated that
the mix of one, two, and three element workouts are
crushing in their impact and unrivaled in bodily response.
The information garnered through your feedback on the
WOD has given CrossFit an advantage in estimating and
evaluating the effect of workouts that may have taken
decades or been impossible without the Internet.
Typically our most effective workouts, like art, are
remarkable in composition, symmetry, balance, theme,
and character. There is a choreography of exertion
that draws from a working knowledge of physiological
response, a well-developed sense of the limits of
human performance, the use of effective elements,
experimentation, and even luck. Our hope is that this
model will aid in learning this art.
The template encourages new skill development,
generates unique stressors, crosses modes, incorporates
quality movements, and hits all three metabolic pathways.
It does this within a framework of sets and reps and a
cast of exercises that CrossFit has repeatedly tested and
proven effective. We contend that this template does
a reasonable job of formally expressing many CrossFit
objectives and values.
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The Girls for Grandmas
In the September 2003 issue of the CFJ we introduced
six benchmark workouts to test performance and
improvements through repeated, irregular appearances in
the WOD. These workouts were given the names Angie,
Barbara, Chelsea, Diane, Elizabeth, and Fran.
We figured these six workouts were as good as any to
demonstrate our concept of scalability. Here we offer
versions of those workouts that have been tuned
down in intensity and had exercises substituted to
accommodate any audience.
Angie
Original
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Modified
For time:
25 ring rows
25 push-ups off the knees
25 sit-ups
25 squats
Barbara
Original
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3 minutes rest between
rounds
Modified
3 rounds for time of:
20 Ring Rows
30 push-ups
40 sit-ups
50 squats
3 minutes rest between
rounds
Chelsea
Original
5 Pull-ups
10 Push-ups
15 Squats
Each minute on the
minute for 30
minutes
Modified
5 Ring rows
10 push-ups
15 squats
Each minute on the
minute for 20
minutes
Ring Rows
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Push-ups off the knees
Sit-ups
Squats
The Girls for Grandmas ...continued
84 of 94
Diane
Original
For time:
Deadlift 225 lbs
Handstand pushups
21-15-9 reps
Modified
For time:
Deadlift 50 lbs
Dumbbell shoulder
press 10 lbs
21-15-9 reps
Elizabeth
Original
For time:
Clean 135 lbs
Ring dips
21-15-9 reps
Modified
For time:
Clean 25 lbs
Bench dips
21-15-9 reps
Dumbbell shoulder press
The Clean
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Fran
Original
For time:
Thruster 95 lbs
Pull-ups
21-15-9 reps
Modified
For time:
Thruster 25 lbs
Ring rows
21-15-9 reps
Bench Dips
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NOTE S
87 of 94
Training & Coaching
Fundamentals, Virtuosity,
and Mastery
An Open Letter to CrossFit Trainers
In gymnastics, completing a routine without error will not get you a perfect
score, the 10.0only a 9.7. To get the last three tenths of a point, you must
demonstrate risk, originality, and virtuosity as well as make no mistakes in
execution of the routine.
Risk is simply executing a movement that is likely to be missed or botched;
originality is a movement or combination of movements unique to the
athletea move or sequence not seen before. Understandably, novice
gymnasts love to demonstrate risk and originality, for both are dramatic,
fun, and awe inspiringespecially among the athletes themselves, although
audiences are less likely to be aware when either is demonstrated.
Virtuosity, though, is a different beast altogether. Virtuosity is defined in
gymnastics as performing the common uncommonly well. Unlike risk
and originality, virtuosity is elusive, supremely elusive. It is, however, readily
recognized by audience as well as coach and athlete. But more importantly,
more to my point, virtuosity is more than the requirement for that last tenth
of a point; it is always the mark of true mastery (and of genius and beauty).
There is a compelling tendency among novices developing any skill or art,
whether learning to play the violin, write poetry, or compete in gymnastics,
to quickly move past the fundamentals and on to more elaborate, more
sophisticated movements, skills, or techniques. This compulsion is the novices
cursethe rush to originality and risk.
Fundamentals,
Virtuosity, and Mastery
Page 87
Professional Training
Page 89
Scaling Professional
Training
Page 91
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CrossFit Training Guide | Training & Coaching
The novices curse is manifested as excessive adornment,
silly creativity, weak fundamentals and, ultimately, marked
lack of virtuosity and delayed
mastery. If youve ever had the
opportunity to be taught by
the very best in any field youve
likely been surprised at how
simple, how fundamental, how
basic the instruction was. The
novices curse afflicts learner
and teacher alike. Physical
training is no different.
What will inevitably doom a physical training program
and dilute a coachs efficacy is a lack of commitment
to fundamentals. We see this increasingly in both
programming and supervising execution. Rarely now do
we see prescribed the short, intense couplets or triplets
that epitomize CrossFit programming. Rarely do trainers
really nitpick the mechanics of fundamental movements.
I understand how this occurs. It is natural to want to
teach people advanced and fancy movements. The urge to
quickly move away from the basics and toward advanced
movements arises out of the natural desire to entertain
your client and impress him with your skills and knowledge.
But make no mistake: it is a suckers move. Teaching a
snatch where there is not yet an overhead squat, teaching
an overhead squat where there is not yet an air squat, is a
colossal mistake. This rush to advancement increases the
chance of injury, delays advancement and progress, and
blunts the clients rate of return on his efforts. In short,
it retards his fitness.
If you insist on basics, really insist on them, your clients
will immediately recognize that you are a master trainer.
They will not be bored; they will be awed. I promise
this. They will quickly come to recognize the potency of
fundamentals. They will also advance in every measurable
way past those not blessed to have a teacher so grounded
and committed to basics.
Training will improve, clients will advance faster, and you
will appear more experienced and professional and garner
more respect, if you simply recommit to the basics.
There is plenty of time within an hour session to warm
up, practice a basic movement or skill or pursue a new
PR or max lift, discuss and critique the athletes efforts,
and then pound out a tight little couplet or triplet
utilizing these skills or just
play. Play is important. Tire
flipping, basketball, relay
races, tag, Hooverball, and
the like are essential to good
programming, but they are
seasoninglike salt, pepper,
and oregano. They are not
main courses.
CrossFit trainers have the tools to be the best trainers
on earth. I really believe that. But good enough never is,
and we want that last tenth of a point, the whole 10.0.
We want virtuosity!!
Yours Truly
Greg Glassman
What will inevitably doom a
physical training program and
dilute a coachs efficacy is a lack of
commitment to fundamentals.
Fundamentals, Virtuosity, and Mastery ...continued
89 of 94
Professional Training
I am a fitness trainer. My practice is more than just a job;
it is my passion. My clients are my top priority and their
successes are my lifes workI am a professional.
On the surface, my job is to shepherd my athletes (I view
all my clients as athletes regardless of their age or ability)
toward physical prowess, but I recognize a purpose to my
efforts and an impact on my athletes that transcends the
physical. I view training as a physical metaphor for habits
and attitudes that foster success in all arenas. I stress
that point to all who train with me and I know Ive been
successful only after they bring back concrete examples.
The lessons learned through physical training
are unavoidable. The character traits required
and developed through physical training
are universally applicable to all endeavors.
Perseverance, industry, sacrifice, self-control,
integrity, honesty, and commitment are best
and easiest learned in the gym. Even clients
who have found spectacular success in
business, sport, war, or love find their most
important values buttressed, refined, and
nourished in rigorous training.
Being a professional, I believe that my
competency is solely determined by my
efficacy. My methods must be second to none.
Accordingly, fitness trends and fashions are
distractions, not attractions. To the extent
that my methods are often unconventional,
unaccepted, or unique, they reflect the margins
by which I dominate my industry, and I take
those margins to the bank. A trainer who lusts
for popular approval is chasing mediocrity or
worse.
Committed to unrivaled efficacy, Ive often had
to develop new tools and methods. This cannot
be done without study and experimentation;
consequently, a lot of my work is done not in
the gym but in books and scientific literature
and in communication with other trainers and
coaches.
My competency is determined by my efficacy, which is
ultimately determined by my athletes performance
performance that must be measured. Competition,
testing, and recordkeeping let me know the difference
between merely looking or feeling good and actually
being good at what I do.
My commitment to my athletes is clearly expressed and
perceived in our first meeting. I am all theirs. They are
the object of my focus and the focus of my conversation.
They come back not because of my physical capacity but
90 of 94
because they believe in my capacity to develop theirs.
World-class athletes rarely make world-class trainers.
I understand that the modern and near-universal trend
of skill-less and low-skill programming delivers inferior
results and makes cheerleaders of trainers. Ill have
none of it. I have to understand the mechanics, cues, and
techniques of complex movements and to be able to
teach them to others. I bring a skill set to my training
that scares off most trainers.
Keeping up with my athletes progress demands that
I continue to refine and advance my understanding of
advanced skills. If a trainers clients arent testing the
limits of his knowledge, hes not doing a good enough
job with them. The master trainer is eager and proud
to have a student exceed his abilities but seeks to delay
it by staying ahead of the athletes needs rather than by
retarding the athletes growth.
Because I want my clients training experience to
transcend the physical realm, I am obligated to understand
their jobs, hobbies, families, and goals. Motivating clients
to transcend fitness requires that I be involved in their
lives. This isnt going to happen without my being both
interested in them and interesting to them.
Being a voracious reader of books, newspapers, and
magazines, I have no shortage of conversation, ideas, and
knowledge to share, and so youll find me at my clients
parties, weddings, and family gatherings. Indeed, I am a
personal friend to nearly every one of my clients. This is
extremely gratifying work and often emotionally charged,
but thats all right because I am an integral part of my
athletes lives, and life is full of laughter, tears, and hope.
Our friendship, the fun we have, and the frequency of
our contact, coupled with the scope of fitnesss impact
and the technical merits of my training, contribute to a
professional relationship with my clients that they value
uniquely.
In appreciation, they do all my marketing. I dont advertise,
promote, or market. I train very, very well. The more
clients I get, the more clients they bring. I dont have time
for promotion; Im too busy training.
If a trainers clients arent testing the limits of his knowledge,
hes not doing a good enough job with them.
Professional Training ...continued
91 of 94
Scaling Professional Training
The standards expressed in Professional Training in this
issueunyielding commitment to client and efficacy
have guided everything that Lauren and I have done.
More than just the backbone of CrossFits strength and
successes, it has been, we believe, the primary reason for
our success.
Using this template we built a practice that kept us both
busy from roughly 5:00 to 10:00 a.m., Monday through
Saturday. That schedule produced a low-six-figure
income, which is really amazing given that we got to
work together, with our friends, having a positive impact
on peoples lives, and keep afternoons free for family,
recreation, and study.
Training with the attention and commitment that we bring
to our practice, though fun and immensely rewarding, is
also draining, and five appointments per day is about all
we could handle without an unacceptable drop in energy,
focus, and consequently, professional standards.
Eventually, the demand for our training exceeded the
time we were professionally able or willing to allot. In an
effort to accommodate more athletes, we began to hold
group classes.
We had used group classes to train some of our athletic
teams and everyone loved them, trainers and athletes
alike. The social dynamic of group classes is extremely
powerful. Run correctly, they motivate an athletic output
that is only rarely matched in one-on-one training.
The competition and camaraderie of the group classes
motivated our line Men will die for points and the
recognition that CrossFit is the sport of fitness.
Group classes also dramatically increase training
revenues!
There are, however, two drawbacks to group classes. The
first is spacemore athletes require more space to train,
but, fortunately, the space required to train ten people is
not ten times that required for one, and space adequate
for one athlete can serve three or four athletes well.
The second drawback is that the reduced trainer to
trainee ratio can dilute the professional training standards
that weve embraced. This natural dilution can, however,
be compensated for by the trainers development of a
skill set that is only very rarely found.
To run group classes without compromising our
hallmark laser focus and commitment to the athlete, the
trainer has to learn to give each member of the group
the impression that he is getting all the attention that
he could get in one-on-one training, and that requires
tremendous training skill.
Weve seen this skill fully and adequately developed by
only one pathgradually migrating from one-on-one
to group sessions. The trainers who are running group
classes without growing into them are typically not
working to the professional training standards that weve
described. They also seem to have an inordinate difficulty
filling their classes.
This is exactly how Lauren and I built our group classes.
After working for years at the limit of our one-on-one
capacity, we started accepting new clients by doubling
them up with other one-on-one clients to form one-on-
two appointments.
We introduced the shift to group classes by telling the
existing one-on-one clients that we had good news for
them: Your training rate is going to go down and were
going to introduce you to a new friend. Where there
was resistance to sharing the time we asked for a trial
period. It went swimmingly well.
We structured payment so that a client who was paying,
say, $75 per session would now be paying only $50. This
drives the trainers hourly revenue up and reduces the
clients costs per session. This prompted many to come
more often. When our schedules filled and it became
necessary to bring a third person to each group we
brought the individual rate to $40 per session and again
the trainers hourly rose and the clients costs fell. With
the addition of each new athlete to the session, the
92 of 94
rates fall for the athlete and rise for the trainer, and it
all works perfectly unless theres a perceived reduction
in attention.
All the demands on the trainer skyrocket in this situation
however. Attention, enthusiasm, voice projection, and
engagement all have to escalate. It is an acquired skillan
art, really. Our goal is too give so much attention and
in your face presence to each participant that each is
actually grateful that he didnt get more attention. The
essential shift is that the level of scrutiny and criticism is
ratcheted up along with the rate of praise and input for
each client. The trainer becomes extremely busy. Theres
no way a new trainer can walk into this environment
and do well. (Imagine the decline in standards for those
trainers who are participating in their classes while trying
to lead them. We see this too often, and the training is
always substandard.)
Within two years Lauren and I had morphed our one-
on-one practice to all group classes without increasing
the number of hours we worked each week, although
we both kept a couple of choice one-on-one clients. We
charged $15 per class and averaged ten to fifteen athletes
per session.
This substantially raised our income. It also gave a much-
noticed boost to the stability of our practice. Seasonal
fluctuations due to summer and Christmas vacations
largely disappeared. With a one-on-one practice, when
three clients you see two or three times per week are,
by coincidence, on vacation simultaneously, income takes
a hit. Not so with group classes.
At the same time we started converting our practice
from one-on-one to group classes we launched
CrossFit.com. The launch of the website was motivated
by the same commitment to client and efficacy that
motivated our training. We were looking not to increase
our revenues but to favorably impact more people with
our training. The difference may seem inconsequential,
but the public clearly knows the difference.
The group classes, the website, this journal, our seminars,
and our affiliate program were all introduced to bring
more quality training to more
people. Each of these additions
also increased CrossFits value
for everyone involved. It was our
original one-on-one clients who
initially came to and benefited
from the group classes, subscribed
to the journal, visited the website,
and attended the seminars. Every
CrossFit expansion has served
the entire community.
Lauren and I, and CrossFit, are
in pursuit not of money but of
excellence. The difference, we
believe, is the difference between
success and failure. The pursuit
of excellence is the heart of our
business plan.
Money is, for many, elusive because
markets are unknowable. But
while markets are unknowable,
Scaling Professional Training ...continued
93 of 94
excellence is obvious to most everyone, especially free,
and large, markets.
If you can accept the three premises that:
markets are largely unknowable
excellence is obvious to everyone, and
free markets reward excellence
it becomes obvious that the most effective business plan
comes from achieving excellence and letting the market
bring the money to you. The efficiency and effectiveness
of this paradigm is breathtaking.
Weve used the pursuit of excellence to guide our every
move. For instance, when we were considering the last
expansion of CrossFit Santa Cruz we couldnt determine
whether it would be financially feasible or not. The
variables were too numerous and the assumptions too
uncertain to convince any accountant of the wisdom
of expansion, but when we asked the simple question,
1.
2.
3.
Will it improve the quality of the programming and
the training experience? the answer was a resounding
Yes! On expansion, the CrossFit Santa Cruz numbers
tripled within six months and the extra space allowed
for some refinements and additions to our programming
that wouldnt have been possible otherwise.
As our seminars, journal, website, and affiliate program
grew, we handed off the group classes to a new generation
of CrossFit trainers who now cover most of the overhead
costs of CrossFit Santa Cruz. This has afforded Lauren
and me time and opportunity to commit more energy
and resources to new projects that support and develop
the CrossFit community.
Scaling Professional Training ...continued
94 of 94
NOTE S
Copyright CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark of CrossFit, Inc.
C40278=6C74<>E4<4=C)
1hlc cectlon deccrlbec how to lntroduce and cue the movement from cetup to executlon. |n addltlon to thece verba|
cuec, remember that any lntroductlon of a movement chou|d lnc|ude a vlcua| examp|e-l.e., a demonctratlon. 1hlc
cectlon a|co lnc|udec teachlng progrecclonc for the more comp|ex movec. 1hece are lntroduced after the fu|| move lc
deccrlbed and chown. 1hey break down the comp|ex movec lnto clmp|e do-ab|e ctepc. You wl|| be tected on your uce and
know|edge of thece exact progrecclonc. Memorlze them.
!B448=6C74<>E4<4=C)
1hlc cectlon lnc|udec the Prlmary Polntc of Performance for the move. 1hece are the eccentla| mechanlcc you chou|d
be |ooklng for and focuced on ln teachlng each move. 1hece muct not be mlcced or over|ooked. Your abl|lty to cee the
Prlmary Polntc of Performance for each movement lc eccentla| to belng a good tralner.
"2>AA42C8=6C74<>E4<4=C)
1hlc cectlon |lctc common fau|tc and pocclb|e xec for each movement. 1hece re|ate to the Prlmary Polntc of
Performance ln each movement. Your abl|lty to demonctrate that you know, can ldentlfy, and na||y correct thece
common fau|tc dlrect|y reectc the qua|lty of your tralnlng.
1he xec" deccrlbed ln thlc cectlon are to he|p you, but they are not the on|y pocclb|e correctlonc. 0ce them, but do not
fee| conned to them. 1he goa| lc a|wayc to get the ath|ete movlng we|| through the fu|| movement. 1here are numerouc
effectlve wayc to achleve thlc end.
1PL 9 M0vLMLN18: 1LA0P|N6, 8LL|N6, AN0 00RRL01|N6
1PL 8100Y 0I MA1LR|AL PRL8LN1L0 PLRL 6|vL8 Y00 |NI0RMA1|0N 0N 1LA0P|N6, 8LL|N6, AN0 00RRL01|N6 LA0P
0I 0R088I|1'8 9 I00N0A1|0NAL M0vLMLN18.
A|R 800A1
1PL A|R 800A1 |8 I00N0A1|0NAL 10 1PL IR0N1 800A1 AN0 0vLRPLA0 800A1.
I. 1LA0P|N6 1PL M0vLMLN1
8L10P:
8tance = chou|der wldth
Iu|| extenclon at hlpc and kneec
LXL001|0N:
Welght on hee|c
Lumbar curve malntalned
0hect up
8utt trave|c back and down
8ottom of cquat lc be|ow para||e| (hlp creace lc
be|ow the top of the kneecap)
kneec track para||e| to feet
Return to fu|| extenclon at the hlpc and kneec to
comp|ete the move
Pead pocltlon lc neutra|

2. 8LL|N6 1PL M0vLMLN1
PR|MARY P0|N18 0I PLRI0RMAN0L:
Welght ln hee|c
0epth be|ow para||e|
kneec track over feet
3. 00RRL01|N6 1PL M0vLMLN1
50D;C)LAZY L0M8AR 00RvL, 0R L08|N6 |1 (|.L., 8011
W|Nk")
Ilx - Llft the chect whl|e engaglng the hlp exorc by
anterlor|y rotatlng the pe|vlc ctrong|y.
Ilx - Ralce the armc ac you deccend to the bottom
of the cquat.
50D;C- WL|6P1 8P|I18 I0RWAR0 10 8ALL8 0I ILL1.

Ilx - Lxaggerate welght ln the hee|c by oatlng the toec
c|lght|y throughout the entlre movement.
50D;C- N01 L0W LN006P.

Ilx - 0ue Lower!" and do not re|ent.
Ilx - 8quat to a I0" box or medlclne ba|| to deve|op
awarenecc of depth.
50D;C- kNLL8 R0LL |N.

Ilx - 0ue Puch your kneec out" or 8pread the ground
apart wlth your feet."
Ilx - 1ouch the outclde of the knee and have the ath|ete
precc lnto your hand.
50D;C- 1RA|N WRL0k 800A1: |NA8|L|1Y 10 MA|N1A|N

L0M8AR 00RvL, 81AY 0N PLLL8, AN0 6L1 10 0LP1P ALL
A1 1PL 8AML 1|ML.
50D;C- |MMA10RL 800A1: L0M8AR 00RvL |8

MA|N1A|NL0, 0LP1P M|6P1 8L 1PLRL, AN0 PLLL8 ARL |N
00N1A01 W|1P 1PL 6R00N0, 801 1PL A1PLL1L PA8 10
0AN1|LLvLR I0RWAR0 LX0L88|vLLY 0N10 1PL 00A08
10 MA|N1A|N 8ALAN0L.
Ilx - 8quat 1herapy: 8et up the ath|ete faclng a wa|| or
po|e wlth a I0" box under thelr butt. 8et them up ln the
proper ctance, wlth hee|c to the box, chect c|oce to wa||.
Pave them cquat to the box c|ow|y, malntalnlng contro|
and welght ln the hee|c.
IR0N1 800A1
1he 8etup, Lxecutlon, Polntc of Performance, and 0orrectlonc carry over exact|y from
the Alr 8quat. We now add to thoce a |oad ln the IR0N1 RA0k P08|1|0N.
8L10P:
8tance = chou|der Wldth
8ar racked" on the chou|derc (create a che|f wlth the
chou|derc for bar to clt on), handc outclde chou|derc,
|ooce ngertlp grlp.
L|bowc hlgh, upper arm para||e| to the ground.
LXL001|0N:
Welght on hee|c
0hect up
L|bowc hlgh; armc ctay para||e| to the ground throughout
the who|e movement
8ottom of cquat lc be|ow para||e| (hlp creace lc be|ow
the top of the kneecap)
Return to fu|| extenclon at the hlpc and kneec to com-
p|ete the move

8ar racked proper|y: e|bowc hlgh, handc juct outclde
chou|derc, bar rectc on chou|derc wlth a |ooce
ngertlp grlp
L|bowc hlgh throughout the movement
ALL IA0L18 AN0 I|XL8 IR0M 1PL 08AB@D0C APPLY 10
1P|8 M0vLMLN1, PL08 1PL I0LL0W|N6:
50D;C- 8AR N01 |N 00N1A01 W|1P 1PL 10R80 0R
P0L0|N6 8AR 001 |N IR0N1.
Ilx - 0ue L|bowc hlgh and a||ow bar to ro|| back
onto ngertlpc."
50D;C- LL80W8 0R0P AN0 0PL81 00ML8 I0RWAR0.
Ilx - 0ue L|bowc 0P 0P 0P! And blg chect."
Ilx - 1actl|e 0ue - P|ace a hand or arm under the
ath|ete'c e|bowc to he|p keep them |lfted.
0vLRPLA0 800A1
1he 8etup, Lxecutlon, Polntc of Performance, and 0orrectlonc carry over exact|y from
the Alr 8quat. We now add to thoce a |oad ln the 0vLRPLA0 P08|1|0N.
8L10P:
8tance = chou|der wldth
8ar he|d overhead, ln the fronta| p|ane, wlth a wlde grlp
Actlve chou|derc
L|bowc |ocked
LXL001|0N:
Welght on hee|c
0hect up
Malntaln conctant upward preccure on the bar, and
actlve chou|derc, to cupport the |oad
8ar remalnc ln the fronta| p|ane or c|lght|y behlnd
8ottom of cquat lc be|ow para||e| (hlp creace lc be|ow
the top of the kneecap)
Return to fu|| extenclon at the hlpc and kneec to com-
p|ete the move
Return to fu|| extenclon at the top of movement.

Actlve chou|derc throughout movement
8ar ctayc overhead, ln the fronta| p|ane
ALL IA0L18 AN0 I|XL8 IR0M 1PL 08AB@D0C APPLY 10
50D;C- LAZY LL80W8 AN0 8P00L0LR8.
Ilx - 0ue ath|ete to actlve|y precc the bar up; uce your
handc to puch the e|bowc ctralght and the chou|derc
lnto the earc.
50D;C- 8AR 60L8 I0RWAR0 0I 1PL IR0N1AL PLANL.
Ilx - 0ue the ath|ete to precc the bar up and pu|| lt back
to overhead or c|lght|y behlnd.
8P00L0LR PRL88
1he key e|ementc of the 8hou|der Precc, and a|| the overhead |lftc, are the cetup pocltlon,
the overhead pocltlon, tlght be||y, and the bar path. 1hece are foundatlona| to a|| the
overhead |lftc.
8L10P (1P|8 8L10P |8 LXA01LY 1PL 8AML I0R ALL
1PRLL 0vLRPLA0 L|I18):
8tance = hlp wldth
Pandc juct outclde the chou|derc
8ar ln front, rectlng on the rack" or che|f" created
by the chou|derc
L|bowc down and ln front of bar; e|bowc are |ower than
ln the front cquat
1lght mldcectlon
0|oced grlp, wlth thumbc around the bar
LXL001|0N:
1he cue for the actlon lc Precc"
0rlve through hee|c; keep the who|e body rlgld; tlght
be||y
8ar trave|c ctralght up to |ocked out, wlth actlve
chou|derc, dlrect|y overhead
Pead accommodatec bar (bar path lc a ctralght |lne)

6ood cetup
0onctant tlghtnecc ln the mldcectlon, rlbc |ocked down
0verhead and actlve chou|der at the top of the precc;
overhead meanc that the bar lc over or juct behlnd the
arch of the foot, wlth the chou|der ang|e fu||y open
8ar trave|c ctralght up
50D;C- 8AR I0RWAR0 0I IR0N1AL PLANL.
Ilx - Precc up and pu|| back on the bar ac lt trave|c
to overhead.
50D;C- LLAN|N6 8A0k, R|88 81|0k|N6 001.

Ilx - 1lghten abc / cuck rlb cage down (be cure to check
the overhead pocltlon agaln after thlc x).
50D;C- PA88|vL 8P00L0LR8 0R 8LN1 LL80W8.

Ilx - 0ue Precc up!" 8hou|derc lnto earc."
50D;C- 8AR AR08 001 AR00N0 1PL IA0L.

Ilx - Pu|| head back out of the way of the bar.
Ilx - 0heck that e|bowc are not too |ow ln the cetup.
P08P PRL88
1he Puch Precc bul|dc on the came cetup and overhead pocltlon ac the 8hou|der Precc.
We add ve|oclty wlth the dlp and drlve of the hlp. 1he focuc here lc on a dlp and drlve that
lc exp|oclve and ctralght down and up.
8L10P:
8tance = hlp wldth
8ar ln front, rectlng on the rack" or che|f" created by
the chou|derc
ln the front cquat
1lght mldcectlon
LXL001|0N:
1he cue for the actlon lc 0lp, drlve, precc"
0lp: perform a cha||ow dlp (exlon) of the hlpc, where
the kneec puch forward c|lght|y, the butt goec back, and
the chect ctayc uprlght
0rlve: extend the hlp rapld|y and fu||y
Precc: precc the bar to overhead, wlth |ocked armc
PR06RL88|0N (W|1P 81|0k):
0lp (check chect and hlp) I.
0lp-drlve c|ow 2.
0lp-drlve fact 3.
0lp-drlve-precc (fu|| Puch Precc) 4.

1orco dropc ctralght down on the dlp. 1here lc no
forward lnc|lnatlon of the chect and no mutlng of the hlp.
Aggrecclve turn around from the dlp to the drlve.
ALL IA0L18 AN0 I|XL8 IR0M 1PL B7>D;34A?A4BB
APPLY 10 1P|8 M0vLMLN1, PL08 1PL I0LL0W|N6:
50D;C- 001 0I 8L00LN0L: PRL88 8L6|N8 8LI0RL P|P
0PLN8 0P
Ilx - 1ake back to ctep 3 ln progrecclon-dlp-drlve fact
50D;C- 000k|N6: PA08|N6 |N 1PL 0|P
Ilx - 0ue for dlp-drlve and more aggrecclve turnaround
of the hlp
50D;C- I0RWAR0 |N0L|NA1|0N 0I 1PL 0PL81
Ilx - Pave ath|ete ho|d ln the dlp pocltlon and then
manua||y adjuct them to true uprlght torco
Ilx - 0ue a cha||ower dlp
Ilx - 0ue kneec forward more
Ilx - 8tand ln front of ath|ete to prevent the chect from
comlng forward
Ilx - 0lp therapy: 8tand wlth back agalnct a wa||, wlth
hee|c, butt, and chou|der b|adec a|| touchlng the wa||;
then dlp and drlve, keeplng everythlng ln contact wlth
wa||
50D;C- M01L0 P|P
Ilx - 1urn the pe|vlc over (anterlor rotatlon) ctrong|y
P08P JLRk
1he Puch Jerk bul|dc from a good cetup, a good overhead pocltlon, and a co|ld dlp/drlve.
Now, we focuc on coordlnatlng thlc movement co that the hlp comec to fu|| extenclon
before the catch, and the catch occurc wlth the bar |ocked out overhead.
8L10P:
8tance = hlp wldth
8ar ln front, rectlng on the rack" or che|f" created
by the chou|derc
ln the front cquat
1lght mldcectlon
LXL001|0N:
1he cue for the actlon lc 0lp, drlve, precc and dlp"
0lp: perform a cha||ow dlp (exlon) of the hlpc, where
the kneec puch forward c|lght|y, the butt goec back, and
the chect ctayc uprlght
0rlve: extend the hlp rapld|y and fu||y
Precc and dlp: retreat the hlp downward and drlve
the body under the bar, whl|e rapld|y precclng the bar
overhead
0atch" the bar wlth armc |ocked out overhead
8tand to fu|| extenclon wlth bar overhead.
PR06RL88|0N (W|1P001 81|0k/8AR):
Jump and |and wlth I. WP]SbPcbXSTb. 8tlck the |andlng.
Jump and |and wlth 2. WP]SbPcbW^d[STab throughout the
move. 8tlck the |andlng.
Jump wlth 3. WP]SbPcbW^d[STab and extend them ^eTa
WTPS at the came tlme ac the |and.
FXcWbcXRZ # ln handc, fu|| Puch Jerk.

Iu|| extenclon of the hlp before reverclng hlp dlrectlon
from upward to downward
Landlng lc ln a partla| cquat wlth the bar |ocked out
dlrect|y overhead
Iact and aggrecclve
ALL IA0L18 AN0 I|XL8 IR0M 1PL B7>D;34A?A4BB
AN0 ?DB7?A4BB APPLY 10 1P|8 M0vLMLN1, PL08
1PL I0LL0W|N6:
50D;C- M0vLMLN1 PA11LRN 001 0I 8L00LN0L.
Ilx - 8reak lt down vla the progrecclon and bul|d back
up to the fu|| movement. Relterate that lt lc juct a clmp|e
jump and |and ln a partla| cquat.
50D;C- P|P NLvLR 6L18 10 I0LL LX1LN8|0N.
Ilx - 0ue: More extenclon."
Ilx - P|ace your hand at the top of the ath|ete'c head
when fu||y ctandlng; keep lt at that helght and then
ack the ath|ete to hlt your hand durlng the drlve. 8e
cure they contlnue to hlt extenclon even when your
hand lc not there.
Ilx - 1ake the ath|ete back to the jump-and-|and ctepc
(I-3) of the progrecclon. You may have to c|ow lt down a
blt and then cpeed lt back up once the baclc movement
pattern lc co|ld.
50D;C- LAN0|N6 100 W|0L.
Ilx - Lxaggerate the correctlon and cue the ath|ete do
the movement wlthout the feet movlng from under the
hlpc.
Ilx - 1herapy: 8|ock the feet wlth p|atec or boxec or
come object co they can't go too wlde.
50D;C- LAZY LAN0|N6: N01 L00kL0 001 0vLRPLA0.
Ilx - 0ue to punch up and pu|| back on the bar.
0ue actlve chou|derc.
50D;C- N01 81AN0|N6 ALL 1PL WAY 0P W|1P 1PL 8AR
8LI0RL RL-RA0k|N6 |1 0N 1PL 8P00L0LR8.
Ilx - 0ue to ctand up wlth the bar overhead.
0LA0L|I1
8L10P:
8tance = between hlp wldth and chou|der wldth
Welght ln hee|c
8ack arched/|umbar curve |ocked ln
8hou|derc c|lght|y ln front of the bar
8ar ln contact wlth the chlnc
Armc |ocked ctralght
8ymmetrlca| grlp outclde the kneec, juct wlde enough to
not lnterfere wlth kneec
LXL001|0N:
0rlve through the hee|c
Lxtend |egc whl|e hlpc and chou|derc rlce at the came
rate
0nce the bar paccec the kneec, the hlp openc a|| the way
up
8ar malntalnc contact wlth the |egc the entlre tlme
Pead neutra|
0n return to the oor, puch hlpc back and chou|derc
forward c|lght|y; de|ay the knee bend
0nce bar deccendc be|ow the kneec and the torco ang|e
lc cet, return the bar down to the cetup pocltlon

Welght on hee|c
8hou|derc c|lght|y ln front of bar on cetup
Plpc and chou|derc rlce at came rate
8ar ctayc ln contact wlth |egc throughout the movement
At the top the hlp lc comp|ete|y open and kneec are
ctralght
50D;C- L088 0I L0M8AR 00RvL
Ilx - 0ue to pu|| hlpc back and |lft the chect
Ilx - 1ouch percon at |umbar curve and cay, Arch!"
0o not re|ent.
Ilx - Abort and decreace the |oad to where the |umbar
arch can be malntalned.
50D;C- WL|6P1 0N 0R 8P|I1|N6 10 10L8.
Ilx - Pave ath|ete cett|e lnto the hee|c and pu|| hlpc
back, malntalnlng tenclon ln the hamctrlngc at ctart of
movement, and focuc on drlvlng through hee|c.
Ilx - 0heck that the bar ctayc ln contact wlth |egc
throughout the movement.
50D;C- 8P00L0LR8 8LP|N0 8AR 0N 8L10P.
Ilx - Ralce hlpc to move chou|der over or c|lght|y ln
front of the bar.
50D;C- P|P8 R|8L 8LI0RL 1PL 0PL81 (81|II-LL66L0
0LA0L|I1).
Ilx - A||ow the chou|derc and chect to rlce cooner. 0ue
Llft your chect more aggrecclve|y" or Llft the chect and
hlpc at the came rate untl| the bar paccec your kneec."
50D;C- 8P00L0LR8 R|8L W|1P001 1PL P|P8. 8AR
1RAvLL8 AR00N0 1PL kNLL8 |N81LA0 0I 81RA|6P1 0P.
Ilx - 8e cure ath|ete lc cet up correct|y: welght ln hee|c
and wlth chou|derc ln front of the bar. 0ue Puch kneec
back ac your chect rlcec."
Ilx - 8|ock the kneec' trave| wlth your hand.
Ilx - 8tlck trlck: Lock the percon ln between two ctlckc
on elther clde of the bar and have them execute the
move wlthout hlttlng the ctlckc.
50D;C- 8AR 00LL|0L8 W|1P kNLL8 0N 1PL 0L80LN1.
Ilx - |nltlate the return by puchlng the hlpc back and
de|ay the knee bend.
50D;C- 8AR L08L8 00N1A01 W|1P LL68.
Ilx - 0ue Pu|| the bar ln to your |egc the who|e tlme."
Ilx - 1actl|e cue: 1ouch the ath|ete'c |eg where the bar
chou|d touch from thlgh to chln.
1PL 0LA0L|I1 |8 I00N0A1|0NAL 10 1PL 80M0 0LA0L|I1 P|6P P0LL AN0 1PL
ML0|0|NL 8ALL 0LLAN.
80M0 0LA0L|I1 P|6P P0LL
1he 8umo 0ead|lft Plgh Pu|| (80PP) bul|dc on the 0ead|lft, wldenlng the ctance, brlnglng
the grlp lnclde the kneec, addlng a chrug, an upward pu|| wlth the armc, but, moct
lmportant|y ve|oclty. 1he move requlrec an aggrecclve extenclon of the hlpc and |egc
before the armc pu||.
8L10P:
8tance = wlder than chou|der wldth, but not co wlde
that the kneec ro|| lnclde the feet
Welght ln hee|c
8hou|derc c|lght|y ln front of the bar
8ar ln contact wlth the chlnc
Armc |ocked ctralght
8ymmetrlca| grlp lnclde the kneec
LXL001|0N:
Acce|erate through the hee|c from the ground to fu||
extenclon of the hlpc and |egc
8hrug, wlth ctralght armc
Armc fo||ow through by pu||lng bar to the chln wlth
e|bowc hlgh and outclde
Return the bar down uld|y ln the reverce cequence:
armc, then trapc, then hlpc, then kneec, back to the
cetup pocltlon
PR06RL88|0N:
8umo dead|lft I.
8umo dead|lft chrug, c|ow 2.
8umo dead|lft chrug, fact 3.
Iu|| 8umo 0ead|lft Plgh Pu|| 4.

Plpc open before chrug and arm bend
8ar lc pu||ed up to juct be|ow the chln
Iact and aggrecclve
L|bowc trave| and nlch hlgh and outclde; e|bowc are
hlgher than the handc at a|| tlmec durlng the movement
ALL IA0L18 AN0 I|XL8 IR0M 1PL 3403;85C APPLY 10
50D;C- P0LL|N6 100 LARLY W|1P 1PL ARM8. P|P N01
00MPLL1LLY 0PLN 8LI0RL 8PR06 0R ARM P0LL.
Ilx - 1ake the ath|ete to ctep 3 ln the progrecclon
(8umo 0ead|lft 8hrug). Lmphaclze that the hlp needc
to re rct, before armc. 1ry two 8umo 0ead|lft 8hrugc
for every fu|| 80PP; do ac many tlmec ac needed to get
lt rlght.

50D;C- N0 8PR06.
Ilx - 8ack to progrecclon. 0o two 8umo 0ead|lft
8hrugc and one Plgh Pu||; do ac many tlmec ac needed
to get lt rlght.

50D;C- LL80W8 L0W AN0 |N8|0L.
Ilx - 0ue: L|bowc hlgh!"

50D;C- |N00RRL01 0L80LN1 (P|P8 8LI0RL ARM8).
Ilx - 8|ow down the movement; return armc then hlpc,
then |egc; then cpeed lt up agaln.

50D;C- 100 8L0W.
Ilx- 0ue Iacter!"

50D;C- 8L6MLN1|N6 1PL M0vLMLN1.
Ilx - 0ue to acce|erate or jump the bar off the ground.

50D;C- L08|N6 00N1R0L AN0 LLvLLNL88 0I 8AR.
Ilx - Wlden the grlp a blt. Make cure the grlp lc
cymmetrlca| on the bar.

50D;C- R0NN|N6 |N10 1PL kNLL8
Ilx - Narrow the grlp and make cure the hlpc aren't too
|ow ln the cetup pocltlon.
ML0|0|NL 8ALL 0LLAN
1he medlclne ba|| c|ean bul|dc on the cet up and movement pattern of the 8umo 0ead|lft
Plgh Pu|| addlng a pu|| under the object.
8L10P:
8tance = chou|der wldth or c|lght|y wlder
Welght ln hee|c
8hou|derc over the ba||
8a|| on the oor between the |egc wlth c|earance for
the armc
Armc ctralght, pa|mc on outclde of the ba||; ngertlpc
polntlng down
LXL001|0N:
Acce|erate through the hee|c from the ground to fu||
extenclon of the hlpc and |egc
8hrug, wlth ctralght armc
Plp retreatc; |and ln a fu|| front cquat, wlth the e|bowc
beneath the ba||
8tand to fu|| extenclon wlth ba|| ln the rack pocltlon to
comp|ete the movement
Return to cetup
PR06RL88|0N:
0ead|lft (focuc on good cetup) I.
0ead|lft 8hrug (focuc on fact extenclon and chrug wlth 2.
no arm bend)
Iront 8quat (focuc on depth of the catch) 3.
8hrug and 0rop 0nder (focuc on chrug and beatlng the 4.
ba|| down, catchlng |ow and tlght)
Iu|| Medlclne 8a|| 0|ean 5.

Plpc reach fu|| extenclon
Plp lc extended and chrug lc lnltlated before armc pu||
1he ba|| lc caught ln a |ow (be|ow para||e|) and tlght (not
co||apced) front cquat pocltlon
Iact and aggrecclve throughout
Ath|ete ctandc a|| the way up wlth the ba|| ln the rack
pocltlon to nlch
ALL IA0L18 AN0 I|XL8 IR0M 1PL 3403;85C APPLY 10
50D;C- P|P 00L8 N01 0PLN ALL 1PL WAY.
Ilx - 1ake ath|ete back to ctep 2 of progrecclon (0ead|lft
8hrug). Pave hlm/her do two 0ead|lft 8hrugc for every
Med 8a|| 0|ean.
Ilx - 1actl|e 0ue: P|ace your hand at the top of the ath-
|ete'c head whl|e he/che lc ctandlng ta||. Pave ath|ete do
a Med 8a|| 0|ean belng cure to hltc your hand wlth top of
the head before dropplng lnto the front cquat pocltlon.
50D;C- N0 8PR06.
Ilx - 1ake ath|ete back to ctep 2 of progrecclon (0ead|lft
8hrug). Pave hlm/her do two 0ead|lft 8hrugc for every
Med 8a|| 0|ean.
Ilx - 0ue 8hrug!"
50D;C- P0LL|N6 LARLY W|1P 1PL ARM8.
Ilx - 0ead|lft 8hrug, two repc for every Med 8a|| 0|ean.
Ilx - 1wo 8hrug and 0rop 0nderc" (ctep 4 from pro-
grecclon) for every Med 8a|| 0|ean
50D;C- 1088|N6 1PL ML0 8ALL.
Ilx - Pave them ho|d the ba|| wlthout thelr ngerc, uclng
pa|mc or ctc on|y.
50D;C- 00RL|N6 1PL 8ALL.
Ilx - 8ack to Progrecclon: 0ead|lft 8hrug, 2 repc for
every I Med 8a|| 0|ean.
Ilx - 8tand c|oce ln front of the ath|ete too prevent cur|-
lng. 0an a|co be done wlth a wa||.
Ilx - Requlre ath|ete to have the |acec of the ba|| remaln
up for the entlre movement.
50D;C- 00LLAP8|N6 |N 1PL 0A10P
Ilx - 1ake ath|ete back to ctep 4 of the progrecclon
(8hrug and 0rop 0nder). Iocuc on a tlght |umbar arch,
and keeplng the chect up, at the bottom of the catch.
50D;C- 0NA8LL 10 0R0P 0N0LR 1PL 8ALL I0LLY.
Ilx - Pave the ath|ete do two 8hrug and 0rop 0nderc"
(ctep 4 ln the progrecclon) for every Med 8a|| 0|ean
Ilx - 1actl|e 0ue: Po|d ba|| at the peak of the chrug and
|et ath|ete drop under whl|e you ho|d ba||.

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What is the aim of CrossFit?

What is the aim of CrossFit?

What is the prescription of CrossFit?

What is the prescription of CrossFit?

CrossFit is a registered trademark of CrossFit, Inc.

2006 All rights reserved.

CrossFit is a registered trademark of CrossFit, Inc.

CrossFit is a registered trademark of CrossFit, Inc.

CrossFit is a registered trademark of CrossFit, Inc.

CrossFit is a registered trademark of CrossFit, Inc.

Rise to full extension (extend hip and leg again)

CrossFit is a registered trademark of CrossFit, Inc.

CrossFit is a registered trademark of CrossFit, Inc.

CrossFit is a registered trademark of CrossFit, Inc.

50D;C- WL|6P1 8P|I18 I0RWAR0 10 8ALL8 0I ILL1.

50D;C- N01 L0W LN006P.

50D;C- kNLL8 R0LL |N.

50D;C- 1RA|N WRL0k 800A1: |NA8|L|1Y 10 MA|N1A|N

50D;C- |MMA10RL 800A1: L0M8AR 00RvL |8

50D;C- LLAN|N6 8A0k, R|88 81|0k|N6 001.

50D;C- PA88|vL 8P00L0LR8 0R 8LN1 LL80W8.

50D;C- 8AR AR08 001 AR00N0 1PL IA0L.

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