Crossfit Level 1 Training Guide

The CrossFit Level 1 Training Guide is a collection of CrossFit Journal
articles written since 2002 primarily by CrossFit CEO and founder Coach
Greg Glassman (Coach Glassman) on the foundational movements
and methodology of CrossFit. The Level 1 Certificate Course is CrossFits
cornerstone seminar, which has allowed thousands to begin their
careers as CrossFit Trainers.
This Guide is designed to be used in conjunction with the Level 1

Course to develop the participants knowledge and trainer skills, as well
as prepare him or her for the Level 1 test. This is an essential but not an
exhaustive resource. Some of the knowledge required to pass the test
comes from these articles; the other material comes directly from the
two-day course.
Some edits to the original articles have been made for the Training
Guide to flow as a stand-alone reference, provide context for readers,
as well stay current with the course format. All original works are
preserved in the CrossFit Journal and hotlinks (noted by their blue
color) are provided throughout.
Copyright CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark of CrossFit, Inc.
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Table of Contents
Methodology. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Medicine-Ball Cleans. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87
Understanding CrossFit. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
The Glute-Ham Developer Sit-Up. . . . . . . . . . . . . . . . . . . . . . . . . . . 92
Foundations. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Nine Foundational Movements Summary . . . . . . . . . . . . . . . . . 95
What is Fitness? (Part 1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Air Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96
What is Fitness? (Part 2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Front Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97
Technique. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Overhead Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
Threshold Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Shoulder Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
Nutrition: Avoiding Metabolic Derangement. . . . . . . . . . . . . . 30
Push Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100
Glycemic Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Push Jerk. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 101
Zone Meal Plans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Deadlift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102
Typical CrossFit Block Prescriptions and Adjustments. . . . . 45
Sumo Deadlift High Pull . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103
Avoiding Disease . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Medicine-Ball Clean. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104
Optimizing Performance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Supplementation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
A Theoretical Template for CrossFits Programming. . . . . . . . 51
The Girls for Grandmas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Movements. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Anatomy and Physiology for Jocks. . . . . . . . . . . . . . . . . . . . . . . . . . 60
Squat Clinic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
The Overhead Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71
Shoulder Press, Push Press, Push Jerk. . . . . . . . . . . . . . . . . . . . . . . 78
Trainer Guidance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105

Responsible Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105
Developing Virtuosity in Coaching . . . . . . . . . . . . . . . . . . . . . . . . 110
Fundamentals, Virtuosity, and Mastery:
An Open Letter to CrossFit Trainers. . . . . . . . . . . . . . . . . . . . . . . . 117
Professional Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119
Scaling Professional Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121
CrossFit Level 1 Trainer License Agreement
in Plain English. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124
The Deadlift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
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Methodology
Level 1 Training Guide | CrossFit
Understanding CrossFit
unknown and unknowable eventsis at odds with fixed,
predictable, and routine regimens.
Originally published in April 2007

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.
Prescription
CrossFit is: constantly varied, high-intensity, functional
movement. This is our prescription. 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 the rate of return of 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.,
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 to evaluate any fitness program,
can be supported only by measurable, observable,
repeatable data. We call this approach evidence-based
fitness. CrossFits methodology depends on full disclosure
of methods, results, and criticisms, and we have employed
the Internet 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. We have 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 opensource 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 we have discovered is that
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Understanding CrossFit

continued
CrossFit increases work capacity across broad time and

modal domains (see What is Fitness? (Part 2) article). 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. We have come to see
increased work capacity as the Holy Grail of performance
improvement and all other common metrics like VO2 max,
lactate threshold, body composition, and even strength
and flexibility as being correlatesderivatives, even. We
would 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 in 2001 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.
Weve taken high intensity,

constantly varied, functional
workouts and distilled load, range
of motion, exercise, power, work,
line of action, flexibility, speed, and
all pertinent metabolics to a single
valueusually time. This is the sport
of fitness. Were best at it.
-Coach Glassman
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Foundations
Originally published in April 2002

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 fitness program but a deliberate attempt
to optimize physical competence in each of 10 fitness
domains. They are cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy.
CrossFit 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, firefighters, and many sports
requiring total or complete physical prowess. CrossFit has
proven effective in these arenas.
Aside from the breadth or totality of fitness CrossFit
seeks, our program is distinctive, if not unique, in
its focus on maximizing neuroendocrine response,
developing power, cross-training with multiple
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Foundations continued
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 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 flexibility. We
also place a heavy emphasis on Olympic weightlifting,
having seen this sports unique ability to develop an
Be impressed by intensity,
not volume.
-Coach Glassman
athletes explosive power, control of external objects, and
mastery of critical motor recruitment patterns. And finally
we encourage and assist our athletes to explore a variety
of sports as a vehicle to express and apply their fitness.
An Effective Approach
In gyms and health clubs throughout the world the typical
workout consists of isolation movements and extended
aerobic sessions. The fitness 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 fitness.
Well, at CrossFit we work exclusively with compound
movements and shorter high-intensity cardiovascular
sessions. We have replaced the lateral raise with push
presses, the curl with pull-ups, and the leg extension with
squats. For every long distance effort our athletes will
do five or six at short distance. Why? Because functional
movements and high-intensity are radically more effective
at eliciting nearly any desired fitness result. Startlingly, this
is not a matter of opinion but solid, irrefutable scientific

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.
Is This For Me?
Absolutely! Your needs and the Olympic athletes differ
by degree not kind. Increased power, speed, strength,
cardiovascular and respiratory endurance, flexibility,
stamina, coordination, agility, balance, and accuracy 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 cannot load your grandmother
with the same squatting weight that we would 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 everyone 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 CrossFit. Prize-fighters, cyclists, surfers, skiers, tennis
players, triathletes and others competing at the highest
levels are using CrossFit to advance their core strength
and conditioning, but that is 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.
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Your Current Regimen

If your current routine looks somewhat like what we have
described as typical of the fitness magazines and gyms,
do not despair. Any exercise is better than none, and you
have not wasted your time. In fact, the aerobic exercise
that you have 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. It
is 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
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 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 we
have 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 is not 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 Dictionary, an athlete is
a person who is trained or skilled in exercises, sports, or
games requiring physical strength, agility, or stamina.
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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. CrossFit holds fitness, health, and
athleticism as strongly overlapping constructs. For most
purposes, they can be seen as equivalents.
What If I Do Not Want To Be An Athlete;
I Just Want To Be Healthy?
You are 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,
Significantly improve your

400 meter run, 2,000 meter row,
squat, dead, bench, pull-up, and dip.
Now you are a more
formidable being.
-Coach Glassman
and exceptional and that elite athletes typically show

these parameters in the exceptional range. CrossFits view
is that fitness and health are the same thing (see What
is Fitness? article). It is also interesting to notice that the
health professional maintains your health with drugs and
surgery, each with potentially undesirable side effects,
whereas the CrossFit Trainer typically achieves a superior
result always with side benefit vs. side effect.
Examples Of CrossFit Exercises
Biking, running, swimming, and rowing in an endless
variety of drills. The clean and 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 is not a strength and conditioning program
anywhere that works with a greater diversity of tools,
modalities, and drills.
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What If I Do Not Have Time For All Of This?

It is a common sentiment to feel that because of the
obligations of career and family that you do not have the
time to become as fit as you might like. Here is 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 45 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
hardly the stuff of elite athleticism. The CrossFit athlete,
remember, has trained and practiced for optimal physical
competence in all 10 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 do not 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 10 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 90 seconds in duration and involve
low to moderate power output or intensity. Examples of
aerobic activity include running on the treadmill for 20
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. 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!
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 (or
phospocreatine) system and the lactic acid (or glycolytic)
system. Examples of anaerobic activity include running a
100-meter sprint, squatting, and doing pull-ups.
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 (see What
is Fitness? article).
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
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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,
Traditionally,
calisthenic movements are high rep
movements, but there are numerous
body-weight exercises that only
rarely can be performed for more
than a rep or two.
Find them. Explore them!
examination of the characteristics of aerobic vs. anaerobic

training can prove useful.
CrossFits 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,
power clean, 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.
-Coach Glassman
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,
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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 CrossFits 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
quality to the breadth of stimulus. It is in this sense that
CrossFit is a core strength and conditioning program.
Anything else is sport specific training not core strength
and conditioning.
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, CrossFit
embraces short, middle, and long distance metabolic
conditioning, and 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. CrossFits 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.
Research, much of it done by Dr. William Kraemer at 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,
insulin-like 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 adaptive responses to exercises capable of
producing a significant neuroendocrine response.
It is impossible to overstate the importance of the
neuroendocrine response to exercise protocols. 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,
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The CrossFit concept can be viewed

as functional atomism in that we
strive to reduce human performance
to a limited number of movements
that are simple, irreducible,
indivisible functions. Teaching
an athlete to run, jump, throw,
punch, squat, lunge, push, pull, and
climb powerfully, with mechanical
efficiency and soundness, across
a broad range of time-intensity
protocols with rapid recovery
establishes a foundation that will
give unprecedented advantage in
learning new sports, mastering
existent skills, and surviving
unforeseeable challenges.
-Coach Glassman
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 development
is an ever-present aspect of the CrossFit Workout of the
Day (WOD).
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. CrossFit 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.
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We are unique and again distinctive to the extent that we

adhere to and program within this context.
If you remember CrossFits 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. Long
ago, we 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. CrossFit workouts are
engineered to expand the margins of exposure as broad
as function and capacity will allow.
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 movements
are so profound that exercising without them is by
comparison a colossal waste of time.
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 lowglycemic and account for about 40% of your total
caloric load.
Fat should be from whole food sources and account
for about 30% of your total caloric load.
Total calories should be based on protein needs, which
should be set at between 0.7 and 1.0 grams of protein per
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pound of lean body mass (depending on your activity

level). The 0.7 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, meats, nuts and seeds, some fruit, little
starch, and no sugar. That is 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. 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. The Caveman
model is perfectly consistent with CrossFits 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 in
excess 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.
CrossFits prescription is a low-glycemic diet (and lower
in total carbohydrate quantity) and consequently severely
blunts the insulin response, yet still provides ample
nutrition for rigorous activity.
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What is Fitness? (Part 1)

Originally published in October 2002, this article explains the
supporting models and concepts for defining fitness. Part 2,
which follows, contains the definitions of fitness and health.
What Is Fitness And Who Is Fit?
In 1997, Outside Magazine crowned triathlete Mark
Allen the fittest man on Earth. Let us 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, 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 does not 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. Worse yet, the National Strength
& Conditioning Association (NSCA), the most respected
publisher in exercise physiology, in its highly authoritative
Essentials of Strength Training and Conditioning, does not
even attempt a definition.
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
models for assessing and defining fitness.
CrossFit makes use of four different models for evaluating
and guiding fitness. Collectively, these four models provide
the basis for CrossFits definition of fitness. The first is based
on the 10 general physical skills widely recognized by
exercise physiologists; the second model is based on the
performance of athletic tasks; the third is based on the
energy systems that drive all human action; the fourth uses
health markers as a measure of fitness.
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 CrossFit
provides their own definition of fitness. That is what this
article 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 embedded in our
view of fitness and basic exercise science.
Figure 1. 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 (clean and jerk), 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? (Part 1) continued
Each model is critical to CrossFit 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 four models 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.
Figure 2. Ten General Physical Skills.

If your goal is optimum physical competence then
all the general physical skills must be considered:
1. Cardiovascular/respiratory enduranceThe
ability of body systems to gather, process,
and deliver oxygen.
2. StaminaThe ability of body systems to
process, deliver, store, and utilize energy.
3. StrengthThe ability of a muscular unit, or
combination of muscular units, to apply
force.
Our emphasis on skill development

is integral to our charter of
optimizing work capacity.
4. FlexibilityThe ability to maximize the range

of motion at a given joint.
-Coach Glassman
CrossFits First Fitness Model: The 10 General

Physical Skills
There are 10 recognized general physical skills. They are
cardiovascular/respiratory endurance, stamina, strength,
flexibility, power, speed, coordination, agility, balance,
and accuracy. (See Figure 2. Ten General Physical Skills for
definitions.) You are as fit as you are competent in each of
these 10 skills. A regimen develops fitness to the extent
that it improves each of these 10 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 Model: The Hopper
The essence of this model is the view that fitness is about
performing well at any and every task imaginable. Picture
5. PowerThe ability of a muscular unit, or

combination of muscular units, to apply
maximum force in minimum time.
6. SpeedThe ability to minimize the time
cycle of a repeated movement.
7. CoordinationThe ability to combine
several distinct movement patterns into a
singular distinct movement.
8. AgilityThe ability to minimize transition
time from one movement pattern to
another.
9. BalanceThe ability to control the
placement of the bodys center of gravity in
relation to its support base.
10. AccuracyThe ability to control movement
in a given direction or at a given intensity.
(Ed.Thanks to Jim Crawley and Bruce Evans of
Dynamax)
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a hopper loaded with an infinite number of physical

challenges, where no selective mechanism is operative,
and being asked to perform feats 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 Model: The Metabolic
Pathways
There are three metabolic pathways that provide the
energy for all human action. These metabolic engines
Percent of total energy
Time (seconds)
Phosphagen
Glycolytic
Oxidative
Figure 3. The Metabolic Pathways Contribution of

Total Energy Versus Time.
Table 1. Summary of the Three Metabolic Pathways

Phosphocreatine
Glycolytic
Oxidative
Time Domain
Short, ~10 seconds
Medium, ~120 seconds
Long, >120 seconds
Anaerobic vs. Aerobic
Anaerobic
Anaerobic
Aerobic
Relative Power Output
Maximum-intensity
efforts (~100 percent)
Medium-high-intensity
efforts (70 percent)
Low-intensity efforts (40

percent)
Other Names
Phosphagen
Lactate
Aerobic
Location
Cytosol of muscle cells

(i.e., sarcoplasm)
Cytosol of all cells
Mitochondria of cells
Muscle Fiber Type (General)
Type IIb
Type IIa
Type I
Substrate
Phosphocreatine
molecules in muscles
Glucose from
bloodstream, muscle
(glycogen), or glycerol
(derived from fat)
Pyruvate (from
glycolysis), or acetate
(derived from fat or
protein)
ATP Mechanism
Phosphate molecule
from phosphocreatine
joins ADP to form ATP
Glucose oxidized to
pyruvate produces 2
ATP
Pyruvate oxidized to
produce 34 ATP (fat,
protein yield less)
Example Activities
100 meter dash

1-repetition maximum
deadlift
400 meter sprint

Elite level Fran
Anything >120 seconds

of sustained effort
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are known as the phosphagen (or phosphocreatine)

pathway, the glycolytic (or lactate) pathway, and the
oxidative (or aerobic) pathway (Figure 3, Table 1). The
first, the phosphagen, dominates the highest-powered
activities, those that last less than about 10 seconds. The
second pathway, the glycolytic, dominates moderatepowered 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.
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.
CrossFits Fourth Fitness Model: Sickness-WellnessFitness Continuum

There is another aspect to the CrossFits fitness that
is of great interest and immense value to us. We have
observed that nearly every measurable value of health
can be placed on a continuum that ranges from sickness
to wellness to fitness (Figure 4). Though tougher to
measure, we would even add mental health to this
observation. Depression is clearly mitigated by proper
diet and exercise; to 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
(Table 2). 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
Wellness
Sickness
Based on measurements of:

- Blood Pressure
- Body Fat
- Bone Density
- Triglycerides
- Good and Bad Cholesterol
- Flexibility
- Muscle Mass
- Etc.
Fitness
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 measures of a single quality: health.
Figure 4. The Sickness-Wellness-Fitness Continuum.
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Table 2. Representative Sickness-Wellness-Fitness Values for Selected Parameters

Parameter
Sickness
Wellness
Fitness
>25 (men)
~18 (male);
~6 (male);
>32 (women)
~20 (female)
~12 (female)
Blood Pressure (mm/Hg)
>140/90
120/80
105/60
Resting Heart Rate (bpm)
>100
70
50
Triglycerides (mg/dl)
>200 mg/dl
<150 mg/dl
<100
Low-density Lipoprotein
(mg/dl)
>160
120
<100
High-density Lipoprotein
(mg/dl)
<40
40-59
>60
C-Reactive Protein (highsensitivity test, mg/L)
>3
1-3
<1
Body Fat (percent)
invariably reveals the studied group is endurance athletes

and, we suspect, endurance athletes on a dangerous fad
diet (high-carbohydrate, 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 does not support health is not CrossFit.
Common Ground
The motivation for the four models 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, and the four is on health markers. 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.
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 you will be fitter than any
world-class runner, gymnast, or weightlifter. Let us 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 model, the one that
deals with metabolic pathways, contains the seeds 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 need not belabor
the biochemical significance of aerobic and anaerobic
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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 fatall 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.
Blur the distinction between

strength training and metabolic
conditioning for the simple reason
that natures challenges are typically
blind to the distinction.
-Coach Glassman
Anaerobic activity also benefits cardiovascular function
and decreases body fat! In fact, anaerobic exercise is
superior to aerobic exercise for fat loss! 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, 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 1,500+
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.
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 you are
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. Table 3 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.
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Table 3. Representative Guidelines

for Interval Training
Sprint
Mid-Distance Distance
Primary Energy
System
Phosphagen
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
Interval
Repetitions
2530
1020
35
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 our interpretation
of Dr. Seilers work 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.
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 eight times. 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 resources on interval training comes
from Dr. Stephen Seiler with articles on interval training
and another on the time course of training adaptations
that 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 can be detrimental with too much focus
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
Gymnastics
Our use of the term gymnastics not only includes the
traditional competitive sport that we have seen on TV,
but all 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.
The starting place for gymnastic competency lies with the
well-known calisthenic movements: pull-ups, push-ups, dips,
and rope climbs. 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 15 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
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muscle-up, you will be able to surmount any object on

which you can get a finger holdif 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. 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 climbs, 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
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 you have 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 growth90, 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.
martial artists. 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 seconds30,
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.
There is 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
enough material to keep you busy for years. This is among
our favorite fitness sites.
Every workout should contain regular gymnastic/
calisthenic movements that you have mastered and other
elements under development. Much of the rudiments of
gymnastics come only with great effort and frustration
that is acceptable. The return is unprecedented and the
most frustrating elements are most beneficiallong before
you have developed even a modicum of competency.
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 10 years to get these five presses!
Weightlifting
Weightlifting as opposed to weight lifting or weighttraining, refers to the Olympic sport, which includes
the clean and jerk and the snatch. 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 trunk flexion work in gymnastics is beyond anything

you will see anywhere else. Even the beginning gymnastic
trunk movements cripple bodybuilders, weightlifters, and
The benefits of weightlifting do not end with strength,

speed, power, and flexibility. The clean and jerk and the
snatch both develop coordination, agility, accuracy, and
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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.
Throwing
Our 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 and associated
throwing exercises. The medicine ball drills add another
potent stimulus for strength, power, speed, coordination,
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.
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.
Curls, lateral raises, leg extensions, leg curls, flyes, and other
bodybuilding 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.
If strength at high heart rates is

fundamental to your sport then
youd best perform your resistance
training at high heart rate.
Start your weightlifting career with the deadlift, clean,

squat, and jerk then introduce the clean and jerk and
snatch. Much of the best weight-training material on the
Internet is found on power lifting 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.
Nutrition
Nutrition plays a critical role in your fitness. Proper nutrition
can amplify or diminish the effect of your training efforts.
Effective nutrition is moderate in protein, carbohydrate,
and fat. Forget about the fad high-carbohydrate, low-fat,
and low-protein diet. Balanced macronutrient and healthy
nutrition looks more like 40% carbohydrate, 30% protein,
and 30% fat. Dr. Barry Sears Zone Diet 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
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 (see also Nutrition section).
The movements that we are recommending are very

demanding and very athletic. As a result they have kept
athletes interested and intrigued where the typical fare
offered in most gyms (bodybuilding movements) typically
bores athletes to distraction. Weightlifting is sport; weighttraining is not.
-Coach Glassman
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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
10 general physical skills. It is, after all, the combined
expression, or application, of the 10 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 10 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.
you only work your weight-training at low-reps you will

not develop the localized muscular endurance that you
might have otherwise. If you work high-reps exclusively
you will not build the same strength or power that you
There is no single sport or activity

that trains for perfect fitness. True
fitness requires a compromise
in adaptation broader than the
demands of most every sport.
-Coach Glassman
would have at low-reps. There are advantages and
disadvantages to working out slowly or quickly, with high
weights or low weights, completing cardio before or
after, etc.
For the fitness that we are pursuing, every parameter

A Theoretical Hierarchy Of Development
within your control needs to be modulated to broaden the
A theoretical hierarchy exists for the development of an stimulus as much as possible. Your body will only respond
athlete (Figure 5). It starts with nutrition and moves to to an unaccustomed stressor; routine is the enemy of
metabolic conditioning, gymnastics, weightlifting, and progress and broad adaptation. Do not subscribe to highfinally sport. This hierarchy largely reflects foundational reps, or low-reps, or long rests, or short rests, but strive for
dependence, skill, and to some degree, time ordering
variance.
of development. The logical flow is from molecular
foundations, cardiovascular sufficiency, body control,
So then, what are we to do? Work on becoming
external object control, and ultimately mastery and
a better weightlifter, stronger-better gymnast,
SPORT
application. This model has greatest utility in
and faster rower, runner, swimmer, cyclist is
analyzing athletes shortcomings or difficulties.
the answer. There are an infinite number of
WEIGHTLIFTING
regimens that will deliver the goods.
& THROWING
We do not deliberately order these
components but nature will. If you have a
Generally, we have found that three
GYMNASTICS
deficiency at any level of the pyramid
days on and one day off allows for a
the components above will suffer.
maximum sustainability at maximum
intensities. One of our favorite
METABOLIC CONDITIONING
Integration
workout patterns is to warm up
Every regimen, every routine
and then perform three to
contains within its structure a
five sets of three to five reps
NUTRITION
blueprint for its deficiency. If
of a fundamental lift at a
Figure 5. The Theoretical Hierarchy of the
Development of an Athlete.
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.moderately comfortable pace followed by a 10 minute

circuit of gymnastics elements at a blistering pace and
finally finish with two to 10 minutes of high-intensity
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 we will 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 CrossFit.
com archives contain thousands of 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.
We have 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.
Scalability And Applicability

The question regularly arises as to the applicability of a
regimen like CrossFits to older and deconditioned or
untrained 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.
We have 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 do not
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.
Finally, strive to blur distinctions between cardio and

strength training. Nature has no regard for this distinction
or any other, including our 10 physical adaptations. We will
use weights and plyometrics training to elicit a metabolic
response and sprinting to improve strength.
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What is Fitness? (Part 2)

CrossFits Definition of Fitness and Health
Valid criticisms of a fitness program need to speak to

measurable, observable, repeatable data. If an alternative
to CrossFit is worthy of our consideration it ought to be
presented in terms of distance, time, load, velocity, work
and power related to movements, skills, and drills. Give
me performance data. CrossFit can be scientifically and
logically evaluated only on these terms.
-Coach Glassman
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Figure 1. A Graphical Representation of Ones Fitness (Work Capacity) at a Certain Time In His or Her Life.
Originally published in February 2009
In this two part lecture, Coach Glassman defines fitness
and health. This lecture is the first time CrossFit published a
definition for health. It is as a three-dimensional model that
measures fitness across age and has the potential to both
redefine and unite the health and fitness fields forever.
Science is about measurement and prediction. Without
measurable, observable, repeatable data concerning the
fundamental physical units of kinematics (mass, distance,
and time), there is no science of human performance. But
physical output can be measured (e.g., foot-pounds/minute):
we move our own bodies and external objects, we can
measure how heavy those bodies and objects are, how far
they travel, and how long it takes.
Power (average) = Force x Distance / Time.
Your ability to move large loads, long distances, quickly, in
the broadest variety of domains is fitness. Fitness is defined
as work capacity across broad time and modal domains, and
health is defined as work capacity across broad time and
modal domains throughout life. It is fitness across ones age.
CrossFits prescription for achieving this fitness is constantly

varied high-intensity functional movements. We can accurately
predict improvements in work capacity across broad time,
modal, and age domains through this prescription. We have
tens of thousands of examples at this point.
In Video 1, Coach covers the first three models of fitness
originally published in the 2002 What is Fitness? article,
and how they support CrossFits definition of fitness
(Figure 1).
Video 1 (20 min)
http://journal.crossfit.com/2009/02/crossfits-newdefinition-of-fitness-volume-under-the-curve-1.tpl
In Video 2, Coach Glassman explains the fourth model,
the Sickness-Wellness-Fitness Continuum, and how that
becomes subordinate to the metric of maximizing the
volume of work capacity across broad time and modal
domains throughout your life.
The new component introduced in this lecture is age.
Fitness can be graphed in two-dimensions with duration of
effort (time) on the x-axis and power on the y-axis. At each
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duration, we average your power output across a variety of

modal domains (skills and drills). This creates a power curve,
the area under which is your work capacity across broad
time and modal domains (your fitness).
We can now add a third dimension to this graph, the z-axis,
which is age. By reassessing your two-dimensional fitness
at various times throughout your life, we graph the form of
a solid. The power curve takes on the shape of a plateau or
blanket (Figure 2). This three-dimensional graph is a defining
measure of health. Health, therefore, is nothing other than

sustained fitness.
Video 2 (18 min)
http://journal.crossfit.com/2009/02/crossfits-newdefinition-of-fitness-volume-under-the-curve-2.tpl
TIME, minutes
25,000
20,000
POWER
ft-lbs/min
15,000
10,000
5,000
HEALTH
AGE
years
Figure 2. A Graphical Representation of Ones Health (Fitness Throughout His or Her Life).
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Technique
Threshold Training
Learn the mechanics of fundamental movements; establish a consistent pattern of

practicing these same movements, and, only then, ratchet up the intensity of workouts
incorporating these movements. Mechanics, then Consistency, and then Intensity
this is the key to effective implementation of CrossFit programming.
-Coach Glassman
Originally published in March 2010
In his video article Better Movements, Coach Glassman

explained that high-power functional movements such
as the jerk and the kipping pull-up are better exercises
in several critical waysthan their simpler relatives, the
press and the strict pull-up. In Productive Application of
Force he explained why our definition of strength is not
equivalent to just muscular contractile force. What really
matters is the ability to apply that muscular force to do real
physical work, which cannot be independent of the skills
and mechanics of functional movement.
Finding a balance between technique and intensity is

one of the things that separates good trainers from great
trainers, and it is one of the keys to getting optimal results
from CrossFit.
In this video, Coach Glassman elaborates further on

the relationship between technique and functional
movement, power, and fitness. Technique, he explainslike
its cousins mechanics, form, and styleis not at odds with
intensity but is in fact essential to maximizing power and
thus fitness. Proper technique is the mechanism by which
potential human energy and strength are translated into
real work capacity.
Video (10 min)
http://journal.crossfit.com/2008/02/technique-part-1-bygreg-glass.tpl
According to Coach Glassman, control is just another thing

that can be stressed to produce favorable adaptations,
just like your cardiorespiratory system must be stressed to
produce greater endurance. The ability to maintain greater
control at higher speeds must be trained, and CrossFit will
help you do that. As you develop better technique and
control at high speeds, your power output will increase.
As an analogy, consider a typing test: an outstanding score
is a combination of great speed and precise accuracy, and
the goal is to improve the output both through practice
and training. Working with weights is very similar.
No one has ever suggested in any endeavor that the best
accuracy... [and] highest overall proficiency ever came
about, by never testing the speed of the movement.
Video (5 min)
http://journal.crossfit.com/2010/03/chalkboard-threshold.tpl
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Nutrition: Avoiding Metabolic Derangement
Originally published in November 2003

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-carbohydrate, low-calorie, good fat
camp and they were the low-fat, low-calorie, highcarbohydrate 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?
Sheldon Margin, publisher of the University of California
Berkeley 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 carbohydrates, 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 does not. 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
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Nutrition: Avoiding Metabolic Derangement continued
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 itthe
rest pretend. If you can train people to unquestioningly
accept proposition X then you have 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 3 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 patientson 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 is not 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.
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Glycemic Index
consumption to hyperinsulinemia and coronary heart
disease is compelling if not overwhelmingly convincing.

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 sciencethe 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 in 2002.
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.
A Google search 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.
A new age is dawning in nutrition: one where the culprit

is no longer seen as dietary fat but excess consumption
of carbohydrateparticularly refined or processed
carbohydrate. In fact, there is an increasing awareness
that excess carbohydrates play a dominant role in chronic
diseases such as 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.
Though frightening, the diseases brought about through

hyperinsulinemia can easily be avoided by minimizing
carbohydrate consumptionspecifically carbohydrate that
gives substantial rise to blood sugar and consequently
insulin levels.
Theres a family of popular diets and diet books based on

decreasing carbohydrate consumption. Most of them are
excellent.
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.
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 of 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. The evidence linking excess carbohydrate
There is a singular measure of carbohydrate that gives

exactly this informationGlycemic Index. Glycemic index
is simply a measure of a foods propensity to raise blood
sugar. Avoid high-glycemic foods and you will avoid many,
if not most, of the ills associated with diet.
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 man-made or processed
foodstuffs. There are some notable exceptions, but the
trend is certainly instructive.
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Glycemic Index continued
CrossFit Shopping List

Good FoodsLow-Glycemic
Almonds
Apple
Asparagus
Avocado
Beef
Black Beans
Blueberries
Broccoli
Brussel Sprouts
Canned Chicken
Canned Tuna
Cantaloupe
Carrots
Cheese
Chick Peas
Chicken
Cottage Cheese
Cucumber
Deli Meat
Dill Pickles
Egg Substitute
Eggplant
Eggs
Grape
Ground Turkey
Ham
Hot Dogs
Kidney Beans
Lamb
Lettuce
Macadamia Nuts
Mayonnaise
Milk
Mushroom
Oatmeal
Oil
Olives
Onion
Orange
Peach
Peanut Butter
Peanuts
Pear
Pineapple
Plain Yogurt
Plum
Pork
Protein Powder
Salmon
Salsa
Sauerkraut
Shrimp
Soy Beans
Soy Burgers
Soy Milk
Soy Sausage
Spinach
Spirulina
Strawberry
Swordfish
Tahini
Tempeh
Tofu
Tomato
Tomato Sauce
Tuna Steak
Turkey
Turkey Sausage
Water
Zucchini
Bad FoodsHigh-Glycemic
Acorn Squash
Bagel
Baked Beans
Banana
BBQ Sauce
Beets
Biscuit
Black Eyed Peas
Bread
Bread Crumbs
Bulgar
Butternut Squash
Cereal
Chocolate
Cocktail Sauce
Cooked Carrots
Corn
Corn Chips
Cornstarch
Cranberries
Croissant
Crouton
Dates
Doughnut
English Muffin
Figs
French Fries
Fruit Juice
Granola
Grits
Guava
Honey
Hubbard Squash
Ice Cream
Instant Oatmeal
Jelly
Ketchup
Lima Beans
Mango
Maple Syrup
Melba Toast
Molasses
Muffin
Noodles
Pancakes
Papaya
Parsnips
Peas
Pinto Beans
Popcorn
Potato
Potato Chips
Pretzels
Prunes
Raisins
Refried Beans
Rice
Rolls
Saltine Crackers
Steak Sauce
Sugar
Sweet Potato
Sweet Relish
Taco Shell
Teriyaki Sauce
Tortillas
Turnip
Udon Noodles
Vegetable Juice
Waffle
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Glycemic Index continued
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 the perimeter of the grocery store where the highglycemic 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
you will garner much of what the more responsible eating
plans offer. Many of our friends have radically transformed
their health through this single tool.
Glycemic Load
As stated in the Glycemic Index article, the Glycemic
Index is a simplified classification that generally
encourages people to eat more whole foods and less
refined carbohydrates. This, by itself, proves its utility.
However, the system is not a fool-proof strategy by
which an individual should determine all dietary
choices. There are high-glycemic or bad foods
that are acceptable, and even healthy, to adopt on a
regular basis.
How is this so? The Glycemic Index is calculated
based on the individual eating a certain amount of
carbohydrates from that food. The Glycemic Index
does not take into account the actual quantity of
that food eaten by the individual. While it is true that
sweet potato raises blood sugar more quickly than

blueberries, this is not necessarily problematic if a
reasonable portion of sweet potato is consumed.
What is a reasonable portion? This is variable based
on a variety of factors including body size and activity
level, but this is why Zone proportions are useful
in determining appropriate sized portions of any
carbohydrate choice. Higher-Glycemic Index foods
also allow many CrossFitters to achieve necessary
amounts of carbohydrates on a reduced volume of
food (i.e., not all green vegetables), which is generally
more sustainable and enjoyable. As a general rule,
include a greater quantity of lower-Glycemic Index
foods when struggling with hunger.
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Methodology
Zone Meal Plans
Originally published in May 2004

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 a 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
limited to those who have at least at first weighed and
measured their food.
For a decade, we 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!
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Methodology
Zone Meal Plans continued
The meal plans and block chart (on the following

pages) 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 weeks.
Too many athletes, after supposedly reading Sears 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 a
couple weeks because it is supremely worth the effort, not
because it is fun. If you choose to guesstimate portions,
you will have the result of CrossFits top performers only if
and when you are lucky.
Within a couple weeks of weighing and measuring, you
will have developed an uncanny ability to estimate the
mass of common food portions, but, more importantly,
you will have formed a keen visual sense of your nutritional
needs. This is a profound awareness.
The meal plans we give 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 2-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.
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. We have 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., active.
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.
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
you will need snacks of 1 or 2-blocks twice a day.
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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Methodology
Block Prescription Based on Sex and Body Type
What is a Block?
Breakfast
Lunch
Snack
Dinner
Snack
Total
Blocks
Body Type
A block is a unit of measure used to

simplify the process of making balanced meals.
10
Small female
7 grams of protein = 1 block of

protein
11
Medium female
9 grams of carbohydrate = 1 block

of carbohydrate
13
Large female
14
Athletic, well
muscled female
16
Small male
17
Medium male
19
Large male
20
X-Large male
21
Hard gainer
23
Large hard gainer
25
Athletic, well
muscled male
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, 40% of its calories are from
carbohydrate, 30% from protein and
30% from fat.
The following pages contain 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.
Sample Day | Block Requirements for Small (16-Block) Male
Here is a sample 4-block meal:
Breakfast
Lunch
Snack
Dinner
Snack
Protein
Carbohydrate
Fat
4 oz. chicken breast

1 artichoke
1 cup of steamed vegetables with
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 a 4-block meal.
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Methodology
Block Chart For Protein, Fat, and Favorable Carbohydrates

Protein (cooked)
Favorable Carb (cooked)
Favorable Carb (raw)
Combo Items *
beef
1 oz.
artichoke
1 small
alfalfa sprouts
7-1/2 cups
milk
1 cup
calamari
1-1/2 oz.
asparagus
12 spears
apple
1/2
soy milk
1 cup
Canadian bacon
1 oz.
beet greens
1-1/4 cups
applesauce
3/8 cup
soybeans
1/4 cup
canned tuna
1 oz.
black beans
1/4 cup
apricots
3 small
tempeh
1-1/2 oz.
catfish
1-1/2 oz.
bok choy
3 cups
bean sprouts
3 cups
yogurt (plain)
1/2 cup
cheese
1 oz.
broccoli
1-1/4 cups
blackberries
1/2 cup
Fat
chicken breast
1 oz.
brussels sprouts
3/4 cup
blueberries
1/2 cup
almonds
~3
clams
1-1/2 oz.
cabbage
1-1/3 cups
broccoli
2 cups
avocado
1 tbsp
corned beef
1 oz.
cauliflower
1-1/4 cups
cabbage
2-1/4 cups
bacon bits
2-1/2 tsp
cottage cheese
1/4 cup
chick peas
1/4 cup
cantaloupe
1/4
butter
1/3 tsp
crabmeat
1-1/2 oz.
collard greens
1-1/4 cups
carrot
1 large
canola oil
1/3 tsp
deli-meat
1-1/2 oz.
dill pickles
3 (3 inch)
cauliflower
2 cups
cashews
~3
duck
1-1/2 oz.
eggplant
1-1/2 cups
celery
2 cups
coconut oil
1/3 tsp
egg substitute
1/4 cup
fava beans
1/3 cup
cherries
cream cheese
1 tsp
egg whites
2 large
green beans
1 cup
cucumber
1 (9 inch)
cream, light
1/2 tsp
feta cheese
1-1/2 oz.
kale
1-1/4 cups
fruit cocktail
1/3 cup
guacamole
1/2 tbsp
firm tofu
2 oz.
kidney beans
1/4 cup
grapefruit
1/2
half and half
1 tbsp
flounder/sole
1-1/2 oz.
leeks
1 cup
grapes
1/2 cup
lard
1/3 tsp
ground beef
1-1/2 oz.
lentils
1/4 cup
honeydew
1/2
macadamia nuts
~1
ground lamb
1-1/2 oz.
oatmeal
1/3 cup
kiwi
mayo, light
1 tsp
ground pork
1-1/2 oz.
okra
3/4 cup
lemon
mayonnaise
1/3 tsp
ground turkey
1-1/2 oz.
onion
1/2 cup
lettuce, iceberg
1 head
olive oil
1/3 tsp
ham
1 oz.
sauerkraut
1 cup
lettuce, romaine
6 cups
olives
~5
lamb
1 oz.
spaghetti squash
1 cup
lime
peanut butter
1/2 tsp
lobster
1-1/2 oz.
spinach
1-1/3 cups
mushrooms
3 cups
peanut oil
1/3 tsp
pork
1 oz.
swiss chard
1-1/4 cups
nectarine
1/2
peanuts
~6
protein powder
1 oz.
tomato sauce
1/2 cup
onion
2/3 cup
salad dressing
1/2 tbsp
ricotta cheese
2 oz.
tomatoes
3/4 cup
orange
1/2
sesame oil
1/3 tsp
salmon
1-1/2 oz.
yellow squash
1-1/4 cups
peach
sour cream
1 tsp
sardines
1 oz.
zucchini
1-1/3 cups
pear
1/2
sunflower seeds
1/4 tsp
scallops
1-1/2 oz.
peppers
1-1/4 cups
tahini
1/3 tsp
seitan
1 oz.
pineapple
1/2 cup
tartar sauce
1/2 tsp
shrimp
1-1/2 oz.
plum
veg. shortening
1/3 tsp
soft tofu
3 oz.
radishes
2 cups
vegetable oil
1/3 tsp
soy cheese
1 oz.
raspberries
2/3 cup
walnuts (chopped)
1 tsp
soy burgers
1/2 patty
salsa
1/2 cup
soy sausage
2 links
snow peas
3/4 cup
spirulina (dry)
1/2 oz.
spinach
4 cups
swordfish
1-1/2 oz.
strawberries
1 cup
tuna steak
1-1/2 oz.
tangerine
turkey breast
1 oz.
tomato
1 cup
veal
1 oz.
watermelon
1/2 cup
whole egg
1 large
zucchini
3 cups
*Note: combo items contain

1 block of protein and
1 block of carbohydrate
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Methodology
Block Chart For Unfavorable Carbohydrates*

Vegetables
Grains And Breads
Condiments
acorn squash
3/8 cup
bagel
1/4
bbq sauce
2 tbsp
baked beans
1/8 cup
baked potato
1/3 cup
brown sugar
1-1/2 tsp
beets
1/2 cup
barley
1 tbsp
catsup
2 tbsp
black eyed peas
1/4 cup
biscuit
1/4
cocktail sauce
2 tbsp
butternut squash
1/3 cup
bread
1/2 slice
confectioners sugar
1 tbsp
cooked carrots
1/2 cup
bread crumbs
1/2 oz.
granulated sugar
2 tsp
corn
1/4 cup
breadstick
honey
1/2 tbsp
french fries
buckwheat
1/2 oz.
jelly/jam
2 tsp
hubbard squash
2/3 cup
bulgur wheat
1/2 oz.
maple syrup
2 tsp
lima beans
1/4 cup
cereal
1/2 oz.
molasses
2 tsp
parsnips
1/3 (9 inch)
corn bread
1 inch square
pickle (bread & butter)
6 slices
peas
1/3 cup
cornstarch
4 tsp
plum sauce
1-1/2 tbsp
pinto beans
1/4 cup
croissant
1/4
relish (sweet)
4 tsp
potato, boiled
1/3 cup
crouton
1/2 oz.
steak sauce
2 tbsp
potato, mashed
1/5 cup
donut
1/4
teriyaki sauce
1-1/2 tbsp
refried beans
1/4 cup
english muffin
1/4
Alcohol
sweet potato, baked
1/3 (5 inch)
flour
1-1/2 tsp
beer
8 oz.
sweet potato, mashed
1/5 cup
granola
1/2 oz.
liquor
1 oz.
turnip
3/4 cup
grits
1/3 cup
wine
4 oz.
instant oatmeal
1/3 cup
Snacks
Fruit
banana
1/3 (9 inch)
melba toast
1/2 oz.
chocolate bar
1/2 oz.
cranberries
1/4 cup
muffins
1/4
corn chips
1/2 oz.
cranberry sauce
4 tsp
noodles
1/4 cup
graham crackers
1-1/2
dates
pancake
1/2 (4 inch)
ice cream
1/4 cup
figs
3/4
pasta, cooked
1/4 cup
potato chips
1/2 cup
guava
1/2 cup
pasta, high protein
1/3 cup
pretzels
1/2 oz.
kumquat
pita bread
1/4
saltine crackers
mango
1/3 cup
popcorn
2 cups
tortilla chips
1/2 oz.
papaya
2/3 cup
rice
3 tbsp
prunes
rice cake
1 tbsp
roll (dinner)
1/2
raisins
roll (hamburger, hot dog)
1/4
1/3 cup
taco shell
cranberry juice
1/4 cup
tortilla (corn)
1 (6 inch)
fruit punch
1/4 cup
tortilla (flour)
1/2 (6 inch)
grape juice
1/4 cup
udon noodles
3 tbsp
grapefruit juice
3/8 cup
waffle
1/2
lemon juice
1/3 cup
orange juice
3/8 cup
pineapple juice
1/4 cup
tomato juice
3/4 cup
Fruit Juice
apple juice
*Note: When building meals with

unfavorable carbohydrates
quantity becomes critical.
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Methodology
Sample Zone Meals and Snacks

2-Block Menus
Breakfast
Lunch
Dinner
Breakfast Quesadilla
Tuna Sandwich
Fresh Fish
1 corn tortilla
1/4 cup black beans
1 egg (scrambled or fried)
1 oz. cheese
2 tbsp avocado
Breakfast Sandwich
1/2 pita bread

1 oz. cheese
Served with 2 macadamia nuts
Fruit Salad
2 oz. canned tuna

2 tsp light mayo
1 slice bread
Tacos
1 corn tortilla
3 oz. seasoned ground meat
1/2 cup tomato, cubed
1/3 cup onion (raw), chopped
Lettuce (as garnish), chopped
10 olives, chopped
Served with Tabasco to taste
1/2 cup cottage cheese mixed with

1/4 cantaloupe, cubed
1/2 cup strawberries
1/4 cup grapes
Sprinkled with 6 chopped almonds
Deli Sandwich
Smoothie
1 corn tortilla
2 oz. cheese
2 tbsp guacamole
Jalapenos and salsa as garnish
Serve with 1/2 orange
Blend together:
1 cup milk
1 tbsp protein powder
1 cup frozen strawberries
6 cashews
Oatmeal
1 slice bread
3 oz. sliced deli meat
2 tbsp avocado
Quesadilla
Grilled Chicken Salad
1/3 cup cooked oatmeal (slightly watery)

1/2 cup grapes
1/4 cup cottage cheese
2 tsp walnuts, chopped
Spice with vanilla extract and cinnamon
2 oz. chicken, grilled

2 cups lettuce
1/4 cup tomato, chopped
1/4 cucumber, chopped
1/4 cup green pepper (raw), chopped
1/4 cup black beans
2 tbsp avocado
Easy Breakfast
Easy Lunch

6 almonds
3 oz. deli meat

1 apple
2 macadamia nuts
Steak and Eggs
3 oz. fresh fish, grilled

1-1/3 cups zucchini (cooked), with herbs
Serve with large salad with 1 tbsp salad
dressing of choice
Beef Stew
Saute:
2/3 tsp olive oil
5/8 green pepper (raw), chopped
~4 oz. beef (raw), cubed
Add:
1-1/2 cups mushrooms (raw), chopped
1/4 cup tomato sauce
Seasoned with garlic, Worcestershire
sauce, salt and pepper
Chili (serves 3)
Saute:
in garlic, cumin, chili powder, and
crushed red peppers
Add:
9 oz. ground beef, browned
1 cup tomato sauce
1/2 cup black beans
1/4 cup kidney beans
30 olives, chopped
Add fresh cilantro to taste
Turkey and Greens
2 oz. turkey breast, roasted

1-1/4 cups kale, chopped and steamed
Saute garlic and crushed red peppers in
2/3 tsp olive oil, add the steamed kale
and mix.
Serve with 1 peach, sliced
Easy Chicken Dinner
1 oz. steak, grilled

1 fried egg
1 slice toast with
2/3 tsp butter
2 oz. chicken breast, baked

1 orange
2 macadamia nuts
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Methodology
3-Block Menus
Breakfast
Lunch
Dinner
Tuna Sandwich
Fresh Fish
1 corn tortilla
1/4 cup black beans
1/3 cup onions (raw), chopped
2 eggs (scrambled or fried)
1 oz. cheese
3 tbsp avocado
3 oz. canned tuna

3 tsp light mayo
1 slice bread
Serve with 1/2 apple
Tacos
1/2 pita bread

1 oz. cheese
1 oz. sliced ham
Serve with 1/2 apple and 3 macadamia
nuts
2 corn tortillas
1 oz. grated cheese
Serve with Tabasco to taste
15 olives, chopped
Fruit Salad
Deli Sandwich
Breakfast Sandwich

1 cup strawberries
1/2 cup grapes
Sprinkle with 9 chopped almonds
Smoothie
Blend together:
1 cup milk
1/2 cup frozen blueberries
9 cashews
Oatmeal
2/3 cup cooked oatmeal (slightly watery)

1/2 cup grapes
Easy Breakfast
Quesadilla
1 corn tortilla
3 oz. cheese
3 tbsp guacamole
Serve with 1 orange

2 cups lettuce
1/4 cup black beans
3 tbsp avocado
Easy Lunch

9 almonds
Steak and Eggs
1 slice bread
3 oz. sliced deli meat
1 oz. cheese
3 tbsp avocado

1 fried egg
1 slice toast w/ 1 tsp butter
3 oz. deli meat

1 oz. sliced cheese
1-1/2 apples
3 macadamia nuts
4-1/2 oz. fresh fish, grilled

Serve with large salad with 1-1/2 tbsp
salad dressing of choice
1 cup strawberries
Beef Stew
Saute:
1 tsp olive oil
Add:
1-1/2 cups zucchini (raw), chopped
1/2 cup tomato sauce
Season with garlic, Worcestershire sauce,
salt and pepper
Chili (serves 3)
Saute:
1-1/4 cups green pepper (raw), chopped
crushed red peppers
Add:
13.5 oz. ground beef, browned
1 cup tomato sauce
3/4 cup black beans
45 olives, chopped
Turkey and Greens

1 tsp olive oil, add the steamed kale and
mix.
Serve with 1 peach, sliced
Easy Dinner

1-1/2 oranges
3 macadamia nuts
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Methodology
4-Block Menus
Breakfast
Lunch
Dinner
Tuna Sandwich
Fresh Fish
1 corn tortilla
1/2 cup black beans
2 oz. cheese
4 tbsp avocado
4 oz. canned tuna

4 tsp light mayo
1 slice bread
Serve with 1 apple
Tacos
1/2 pita bread

1 oz. cheese
1 oz. sliced ham
Serve with 1 apple and 4 macadamia
nuts
2 corn tortillas
4-1/2 oz. seasoned ground meat
1 oz. cheese, grated
20 olives, chopped
Fruit Salad
Deli Sandwich
Breakfast Sandwich
1 cup cottage cheese

1 cup strawberries
1/2 cup grapes
Sprinkled with 12 chopped almonds
Smoothie
Blend together:
2 cups milk
12 cashews
2 slices of bread
4-1/2 oz. sliced deli meat
1 oz. cheese
4 tbsp avocado
Quesadilla
2 corn tortillas
4 oz. cheese
4 tbsp guacamole
Serve with 1 orange
1 cup cooked oatmeal (slightly watery)

1/2 cup grapes

2 cups lettuce
1/2 cup black beans
4 tbsp avocado
Easy Breakfast
Easy Lunch
Oatmeal
1 cantaloupe, cubed
12 almonds
Steak and Eggs

1 fried egg
1 slice bread with 1-1/3 tsp butter
4-1/2 oz. deli meat

1 oz. cheese
1 apple
1 grapefruit
4 macadamia nuts
6 oz. fresh fish, grilled

Serve with large salad with 2 tbsp salad
dressing of choice
2 cups strawberries
Beef Stew
Saute:
1-1/3 tsp olive oil
~8 oz. (beef (raw), cubed
Add:
1 cup tomato sauce
salt and pepper
Serve with 1 cup strawberries
Chili (serves 3)
Saute:
crushed red peppers
Add:
18 oz. ground beef, browned
2 cups tomato sauce
3/4 cup black beans
60 olives, chopped
Turkey and Greens

1-1/3 tsp olive oil, add kale and mix.
Serve with 2 peaches, sliced
Easy Dinner

2 oranges
4 macadamia nuts
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5-Block Menus
Breakfast
Lunch
Dinner
Tuna Sandwich
Fresh Fish
2 corn tortillas
1/2 cup black beans
2 oz. cheese
5 tbsp avocado
5 oz. canned tuna

5 tsp light mayo
1 slice bread
Serve with 1-1/2 apples
Tacos
1/2 pita bread

2 oz. cheese
1 oz. ham, sliced
Serve with 1-1/2 apples and 5 macadamia nuts
2 corn tortillas
1 oz. cheese, grated
25 olives, chopped
Serve with 1 apple
Fruit Salad
Deli Sandwich
Breakfast Sandwich
1-1/4 cups cottage cheese

1 cup strawberries
1 cup grapes
Sprinkle with 15 chopped almonds
Smoothie
Blend together:
2 cups milk
2 cups frozen strawberries
15 cashews
Oatmeal
1 cup cooked oatmeal (slightly watery)

1 cup grapes
Easy Breakfast
1-1/4 cantaloupe, cubed

1-1/4 cups cottage cheese
~ 15 almonds
Steak and Eggs

2 fried eggs
1 slice bread with 1-2/3 tsp butter
2 slices bread
4-1/2 oz. deli meat
2 oz. cheese
5 tbsp avocado
1/2 apple
Quesadilla
2 corn tortillas
5 oz. cheese
5 tbsp guacamole
Serve with 1-1/2 oranges

2 cups lettuce
1/2 cup black beans
5 tbsp avocado
Easy Lunch
4-1/2 oz. deli meat

2 oz. cheese
1-1/2 apples
1 grapefruit
5 macadamia nuts
7-1/2 oz. fresh fish, grilled

Serve with large salad with 1/4 cup black
beans and 2-1/2 tbsp salad dressing of
choice
2 cups strawberries
Beef Stew
Saute:
1-2/3 tsp olive oil
Add:
1 cup tomato sauce
salt and pepper
Serve with 2 cups strawberries
Chili (serves 3)
Saute:
crushed red peppers
Add:
22.5 oz. ground beef, browned
2 cups tomato sauce
1 cup black beans
1 cup kidney beans
75 olives, chopped
Turkey and Greens

1-2/3 tsp olive oil, add steamed kale and
mix.
Serve with 3 peaches, sliced
Easy Dinner

2-1/2 oranges
5 macadamia nuts
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1-Block Snacks
1 hard-boiled egg
1/2 orange
6 peanuts
1 poached egg
1/2 slice bread
1/2 tsp peanut butter

1/2 cup pineapple
6 peanuts
1/2 cup plain yogurt

Sprinkled with 3 cashews, chopped

1/2 carrot
3 celery stalks
5 olives
1 oz. sardines
1/2 nectarine
5 olives
1 oz. cheese
1/2 apple
1 macadamia nut
1 oz. canned chicken or tuna
1 peach
1-1/2 oz. deli-style ham or turkey
1 carrot
5 olives
1 oz. mozzarella string cheese
1/2 cup grapes
1 tbsp avocado
1 oz. jack cheese
1 tbsp guacamole
1 cup tomato
1 cup strawberries
1 macadamia nut
3 oz. soft 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 salad dressing of choice
1 oz. grilled turkey breast
1/2 cup blueberries
3 cashews
Blend:
1 cup water
1/2 cup grapes
1/3 tsp coconut oil
Blend:
1 cup water
1/2 oz. spirulina
3 cashews
1 oz. cheddar cheese melted over
1/2 apple
Sprinkled with 1 tsp walnuts, chopped
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 (raw)
6 peanuts
1 oz. Canadian bacon
1 plum
1 macadamia nut
1-1/2 oz. deli-style turkey
1 tangerine
1 tbsp 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 tahini
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Methodology
Typical CrossFit Block Prescriptions and Adjustments

To best understand the Zone Diet, CrossFitters should
read Dr. Barry Sears book Enter the Zone. This article
gives more information regarding block prescriptions and
fat intake adjustments for CrossFitters.
The chart based on sex and body type in the Zone Meal
Plans article is perfect way to begin the Zone. In cases
where the athlete chooses the wrong block size, this can
be modified after a few weeks once the desired results are
not achieved. While starting at a block higher or lower than
ideal may slow progress, it is infinitely more important to
start weighing and measuring intake than not to start at all.
Dr. Barry Sears details a more precise method to calculate
ones block prescription in Enter the Zone. It is:
Zone block prescription = lean body mass
(lb.) * activity level (g/lb. of lean body mass) /
7 (g protein/block)
The activity level ranges on a scale of 0-1. For those
who work out several days a week and do not have a
labor-intensive job, the activity level should be 0.7 (most
CrossFitters). This simplifies to a Zone block prescription
that is 10 percent of lean mass.
The activity factor should increase if the athlete does
CrossFit two or more times a day, trains for another sport
in addition to CrossFit, or holds a strenuous daily job (e.g.,
construction, farming, etc., and potentially coaching, if on
ones feet all day). Although CrossFit workouts are relatively
intense, they are not long in duration. An individual does
not need to increase the activity level value based on
intensity alone; activity volume determines this.
Sample Calculation Of The Zone Block Prescription
Suppose an athlete is 185 lb. (84 kg) with 16 percent body
fat. He does CrossFit five days per week and works in a
typical office environment. A sample calculation of his
Zone block prescription follows.
First, lean body mass is calculated (calipers are a convenient,

easy-to-use, and reasonably accurate method):
lean body mass = 185 lb.(0.16 * 185 lb.)
= 185 lb.29.6 lb. = 155.4 lb.
Because the activity factor is 0.7, the simplified formula
is used:
block prescription = 155.4 lb. * 0.10
= 15.54 or ~15 blocks
This means that the example athlete above would eat 15
blocks/day, or:
Protein
15 blocks * 7 g
= 105 g
(420 calories)
Carbohydrate
15 blocks * 9 g
= 135 g
(540 calories)
Fat
15 blocks * 3 g
= 45 g
(405 calories)
Total Calories
= 1,365
Note, the total calories presented here are underestimated

due to hidden calories. Most foods are classified by a
single macronutrient, despite some other macronutrients
present (e.g., nuts are classified as a fat, but have some
protein and carbohydrate calories). These less predominant
macronutrients for each source are not included in the
total calorie calculations.
This athlete could also choose to round up to 16 blocks,
particularly if the athlete is more likely to have compliance
issues. The Zone prescription is a calorie-restrictive diet
and can be difficult especially for new-adopters. Rounding
up to the next whole block when ones calculation has a
decimal value may result in a slower progress, but may also
get better long-term compliance. Once the athlete has
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Typical CrossFit Block Prescriptions and Adjustments continued
become accustomed to the diet, then the total blocks can

be lowered to 15, particularly if desired body composition
is not yet achieved.
Increasing Fat Intake
The caloric restriction leans out the athlete while providing
enough protein and carbohydrate for typical CrossFit
activity levels. However, the athlete can become too lean.
The athlete is considered too lean when performance
decreases in combination with continued weight loss.
Too lean should not be based on body-weight or
appearance alone. When a loss of mass coincides with a
drop in performance, the athlete needs to add calories to
the diet. This can be accomplished by doubling the fat
intake.
For the 15-block example athlete, daily food intake at two
times the fat would be:
Protein
15 blocks * 7 g
= 105 g
(420 calories)
Carbohydrate
15 blocks * 9 g
= 135 g
(540 calories)
Fat
30 blocks * 3 g
= 90 g
(810 calories)
Total Calories
For the 15-block athlete, daily food intake at five times the
fat would be:
Protein
15 blocks * 7 g
= 105 g
(420 calories)
Carbohydrate
15 blocks * 9 g
= 135 g
(540 calories)
Fat
75 blocks * 3 g
= 225 g
(2,025 calories)
Total Calories
= 2,985
At five times the fat, the macronutrient ratio based

on calories has changed to: 14% protein, 18%
carbohydrate, 68% fat.
= 1,770
At twice the fat, the macronutrient ratio based

on calories has changed from 30% protein, 40%
carbohydrate, 30% fat to: 23% protein, 31%
carbohydrate, 46% fat. Fat can continue to be multiplied
if the athlete has further mass loss and performance
decline. Many CrossFit athletes have a diet including five
times the fat.
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Methodology
Avoiding Disease
Optimizing Performance
Originally published in October 2007
Nutrition can be a touchy topic, like politics or religion,

that people take very personally, but good nutrition is
the foundation not only for general health but also for
high-performance fitness. Much of the public information
about diet, particularly the emphasis on low-fat and
high-carbohydrates, has resulted in a near epidemic of
obesity and type II diabetes. In this first of a two-part
lecture excerpt, Coach Glassman explores some of the
science behind nutrition and the body, particularly the
role of insulin in health and disease. "Syndrome X," the
"deadly quartet" (obesity, glucose intolerance, high blood
pressure, high triglycerides), and coronary heart disease,
he claims, are avoidable through dietary means.
This addresses the refined dietary needs of athletes and

what is required to optimize your performance. If you
want elite physical output, you must be precise about
your intake. "Close enough" will not cut it-or as Coach
Glassman says, "If you want top-fuel-type performance,
you need top fuel; you can't just piss into the gas tank."
Video (13 min)

http://journal.crossfit.com/2007/10/nutrition-lecture-part1-avoid.tpl
Most of us are familiar with CrossFit's nutrition prescription:

Eat meat and vegetables, nuts and seeds, some fruit, little
starch, and no sugar. But to achieve top performance, you
have to be specific about the balances of those things
and accurate in your macronutrient consumption. You can
get far on the workouts alone, but you will not-cannotreach your true potential without getting particular
about your fuel. There's a 1:1 correspondence between
elite CrossFit performance and accuracy and precision in
consumption.
Video (13 min)
http://journal.crossfit.com/2007/11/nutrition-lecture-part2-optim.tpl
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Supplementation
Whole, unprocessed foods are the best source of
both macronutrients and micronutrients in terms
of composition, variety, and density, such that
supplementation is generally not recommended.
We contend that eating a high-quality whole food based
diet in known quantities are the most important tenets
of nutrition for improved performance and health. Not
only are supplements generally poorer nutrient sources,
but they are also an unnecessary focus for someone not
following our basic diet plan of weighed and measured
meat and vegetables, etc.
However, there is one supplement that we find is beneficial
enough to make a blanket recommendation, and that is
fish oil. Fish oil provides omega-3 fatty acids, which are a
type of polyunsaturated fat.
Physiological fats are known as triglycerides in biological
terms; they are composed of a glycerol backbone with
three fatty acids attached (Figure 1). The attached fatty
acids are mixtures of saturated, monounsaturated,
and polyunsaturated fats. Although one fatty acid is
prominent in each food, all three are represented to some
degree. Figure 2 provides a summary of the types of fat
and example foods of each.
The two types of polyunsaturated fats found most
frequently in foods are omega-3 and omega-6 fats.
Classifying a fatty acid as omega-3 vs. omega-6 is
dependent on chemical structure. Polyunsaturated fats
are sources of the two essential fatty acids, meaning they
must be obtained from the diet. They are alpha-linolenic
acid (ALA) (an omega-3) and linoleic acid (LA) (an omega6). Omega-3 fats are known as anti-inflammatory fats,
and omega-6 fats are known as pro-inflammatory fats
based on their physiological functions. Both are needed
in relatively equal quantities.
Current diets tend to have too many omega-6 fats,
pushing the balance towards pro-inflammatory
physiological processes. The current omega-6:omega-3
Figure 1. Fat in Food is in the Form of a Triglyceride.

ratio is approximately 20:1 and higher, where primitive
populations likely had a ratio closer to 2:1. Sources
of omega-6 fats to the diet are: vegetable oils, nuts,
conventionally raised (grain fed/feed lot) meat and
eggs, and farm-raised fish. Eliminating processed food
according to our diet should reduce exposure to omega-6
fats from vegetable oils. However, most meat and eggs
are conventionally raised, which result in greater omega-6
content than if they were wild or grass-fed. Nuts and seeds
also have more omega-6 fats than omega-3. Therefore, it
is possible that even though one eats the foods on our
list, his or her diet could still be pro-inflammatory relative
to the ancestral past.
Fish-oil supplementation improves the ratio of omega-6
to omega-3 fatty acids and reduces the inflammatory
responses in the body. Fish oil provides two types of
omega-3 fatty acids: eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA), the form of omega-3 fats
preferred by the brain and body. The body can convert
ALA to EPA and DHA, but the conversion process is
inefficient. Some practitioners have recommended a
combined daily intake on the order of 3 grams of EPA and
DHA for an otherwise healthy individual, although the
exact amount is dictated by ones total omega-6 intake.
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Supplementation continued
Figure 2. Summary of Fatty Acids and Example Food Sources.
Each brand of fish oil has a different concentration of EPA

and DHA per serving as indicated on the label. Individuals
may have to take multiple servings to get 3 grams of EPA
and DHA, as brands may include omega-3s that are not
either (e.g., ALA). Flax seed or oil is not an appropriate
supplement for omega-3s. Flax is a good source of ALA,
but because of the poor conversion to EPA and DHA, it is
not recommended. If the individual is vegan, DHA can be
obtained with algae oil.
Research has indicated positive health benefits by

supplementing with fish oil. Omega-3 fats help increase
the fluidity of cell membranes, and research has indicated
supplementation can improve insulin sensitivity,
cardiovascular function, nervous-system function, immune
health, memory, and mood issues. Omega-3s also function
as an anti-coagulant, so military personnel should consider
removing fish oil supplements from their diet a couple of
weeks prior to deployment. It may also be appropriate for
those with an upcoming surgery to stop taking fish oil two
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Supplementation continued
weeks from that date. These individuals should talk with

their doctor regarding these circumstances.
It is possible to avoid omega-3 supplementation
depending on food intake, although the individual
needs to be fastidious with his or her diet. This could be
accomplished by avoidance of all vegetable oils (which
are used at most every restaurant), and nuts and seeds.
Meat would have to be grass-fed, eggs pasture raised,
and wild-caught fish should be consumed a few times
a week. Because this is not practical for many people,
supplementation is used.
Besides the ratio of omega-6 to omega-3s in the diet,
the total amount of polyunsaturated fat is an important
consideration. It is not ideal to take in high doses of either
omega-6 (vegetable oils, nuts) or omega-3 fats (based on
the stability of polyunsaturated fats relative to other fats,
Figure 2). Fish oil supplementation does not negate the
effects of a bad diet (e.g., eating fast food or excessive
amounts of nuts and nut butters). The total recommended
polyunsaturated fat intake in a diet is not well-established;
an equal representation of the three fats appears prudent.
Individuals should work with a primary care doctor to
determine if supplementation is appropriate, particularly
in cases with specific medical conditions.
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Methodology
A Theoretical Template for CrossFits Programming

The What is Fitness? article 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 article 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). 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. CrossFit.com
has never used this template for its programming, but it
provides new trainers a way to effectively apply variance
within the tenets of CrossFits methodology.
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-days-on, one-day-off
pattern. We have found that this allows for a relatively
higher volume of high-intensity work than the many
others that we have experimented with. With this format
the athlete can work at or near the highest intensities
possible for three straight days, but by the fourth day both
neuromuscular function and anatomy are hammered to
the point where continued work becomes noticeably less
effective and impossible without reducing intensity.
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 to best mimic the often unforeseeable
challenges that combat, sport, and survival demand and
reward. We have 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 chief drawback to the three-days-on, one-day-off

regimen is that it does not sync with the five-days-on,
two-days-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, 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 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. Our template contains sufficient structure to
formalize or define our programming objectives while not
setting in stone parameters that must be left to variance
if the workouts are going to meet our needs. That is our
missionto ideally blend structure and flexibility.
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 we have
received and our observations suggest that it was
successful in this regard.
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A Theoretical Template for CrossFits Programming continued
Table 1. Template Macro View

3-days-on, 1-day-off
Day
10
11
12
G
W
M
G
W
OFF
W
M
G
W
M
OFF
M
G
W
M
G
OFF
Modality
5-days-on, 2-days-off
Day
G
W
M
G
W
M
G
OFF
OFF
W
M
G
W
M
G
W
M
G
W
M
G
W
M
wk 1
G
wk 2
W
wk 3
Modalities
OFF
OFF
M = monostructural metabolic
conditioning
G = gymnastics
OFF
If life is easier with the five-on, two-off pattern, do not

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.
W = weightlifting
time. The gymnastics modality comprises body-weight

exercises/elements or calisthenics and its primary purpose
is to improve body control by improving neurological
The magic is in the movement,

the art is in the programming, the
science is in the explanation, and
the fun is in the community.
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 template is based on the rotation
of three distinct modalities: monostructural metabolic
conditioning (M), gymnastics (G), and weightlifting
(W). The monostructural metabolic conditioning
activities are commonly referred to as cardio, the
purpose of which is primarily to improve cardiorespiratory
capacity and stamina. They are repetitive, cyclical
movements that could be sustained for long periods of
OFF
-Coach Glassman
components such as 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
and powerlifting, where the aim is primarily to increase
strength, power, and hip/leg capacity. This category
includes any exercise with the addition of an external load.
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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
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 climbs, muscle-ups, presses to handstands, 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 workout structure varies by the inclusion of one, two,
or three modalities for each day (Table 3). Days 1, 5, and 9
are each single-modality workouts whereas days 2, 6, and
10 include two modalities each (couplets), and finally, days
3, 7, and 11 use three modalities each (triplets). 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.
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-repetition.
It is worth repeating that the focus on days 1, 5, and 9 is
single efforts of cardio at long distance, improving highskill more complex gymnastics movements, and single/
low-rep heavy weightlifting basics, respectively. This is not
the day to work sprints, pull-ups, or high-repetition 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 3-5 rounds and performed for time.
We say these days are task priority because the task is set
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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)
M: Single Effort
G: Single Skill
W: Single Lift
Couplet repeated 3-5

times for time
Triplet repeated for 20

minutes for rotations
(intensity)
M: Long, Slow Distance

G: High Skill
W: Heavy
Two moderately to
intensely challenging
elements
Three lightly
to moderately
challenging elements
Work Recovery
Character
Recovery not a limiting

factor
Work/rest interval
management critical
Work/rest interval
marginal factor
and the time varies. The workout is most often scored by

the time required to complete the prescribed 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.
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
For the three-element days (3, 7, and 11), the structure

is typically a triplet of exercises, this time repeated for a
specified number of minutes and scored by number of
rotations or repetitions completed. We say these workouts
are time priority because the athlete is kept moving for a
specified time and the goal is to complete 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.
-Coach Glassman
A strength and conditioning

regimen devoid of gymnastics
practice and skills is deficient.
to the individual element selected and more to the effect

of repeated efforts. Table 4 depicts workout examples
following this template.
Application
The template in discussion does not generate the CrossFit.
com Workout of the Day, but the qualities of one-, two-,
and three-element workouts expressed there 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
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Table 4. Workout Examples Using the Template

Days
1
GW
MGW
Run 10k
(5 handstand push-ups/225 x 5 deadlifts + 20 lbs/round) x 5 for time
Run 400m/10 pull-ups/thruster 50% of bodyweight (BW) x 15 for 20 min for rotations
OFF
4
5
WM
GWM
Practice handstands for 45 minutes

(Bench press 75% BW x 10/Row 500m) x 5 for time
Lunges 100ft./push press 50% BW x 15/row 500m for 20 min for rotations
OFF
8
9
10
MG
11
WMG
Deadlift 5-3-3-2-2-2-1-1-1
(Run 200m/box jump 30 in x 10) x 5 for time
Clean 50% BW x 20/bike 1 mile/15 push-ups for 20 min for rotations
OFF
12
and evaluating the effect of workouts that may have taken

decades or been impossible without the Internet.
No successful strength and

conditioning program has anywhere
ever been derived from scientific
principles. Those claiming efficacy
or legitimacy on the basis of theories
theyve either invented or corralled
to explain their programming
are guilty of fraud. Programming
derives from clinical practice and
can only be justified or legitimized
by the results of that practice.
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 welldeveloped 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.
-Coach Glassman
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
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Methodology
The Girls for Grandmas

In September 2003, we introduced six benchmark
workouts to test performance and improvements through
repeated, irregular appearances. These workouts were
given the names: Angie, Barbara, Chelsea, Diane, Elizabeth,
and Fran.
These six workouts are 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,
particularly the elderly, beginner, or deconditioned athlete.
With scaling, the intent is to preserve the stimulus: adhere
to as many of the original workout factors as possible
relative to the individuals physical and psychological
tolerances.
Ring Rows
Angie
Original
Scaled
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time:
25 ring rows
25 push-ups off the
knees
25 sit-ups
25 squats
Barbara
Original
Scaled
5 rounds for time of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 minutes rest
between rounds
3 rounds for time of:

20 ring rows
30 push-ups off the
knees
40 sit-ups
50 squats
3 minutes rest
between rounds
Chelsea
Original
Scaled
5 pull-ups
10 push-ups
15 squats
Each minute on the
minute for 30
minutes
5 ring rows
10 push-ups off the
knees
15 squats
Each minute on the
minute for 20 minutes
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The Girls for Grandmas continued
Push-ups off the Knees
Sit-ups
Squats
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Diane
Elizabeth
Original
Scaled
Original
Scaled
For time:
21-15-9 reps
deadlift 225 lb.
handstand push-ups
For time:
21-15-9 reps
deadlift 50 lb.
dumbbell shoulder
press 10 lb.
For time:
21-15-9 reps
clean 135 lb.
ring dips
For time:
21-15-9 reps
clean 25 lb.
bench dips
Dumbbell Shoulder Press
Clean
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Methodology
Fran
Original
Scaled
For time:
21-15-9 reps
thruster 95 lb.
pull-ups
For time:
21-15-9 reps
thruster 25 lb.
ring rows
Bench Dips
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Anatomy and Physiology for Jocks

Originally published in August 2003
Effective coaching requires efficient
communication. This communication is
greatly aided by coach and athlete sharing a
terminology for both human movement and
body parts.
We have 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.
Spine
Sacroiliac Joint
Trunk:
pelvis and spine
(trunk neutral)
Pelvis
Hip Joint
(hip extended)
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 Anatomy &
Physiology 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. (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.
Femur
Leg:
tibia and femur
(leg extended)
Tibia
Knee Joint
That completes our anatomy lessonnow 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.
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Anatomy and Physiology for Jocks continued
Trunk neutral, hip extension, leg extension
Trunk extension
Trunk flexion
Leg flexion
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 smallrange 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 hipprimarily extension. Powerful hip extension
is certainly necessary and nearly sufficient for elite
athletic capacity.
Hip flexion
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Anatomy and Physiology for Jocks continued
Do not let the pelvis chase the femur instead of the

spine. We refer to this as muted hip function: 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 could
not ask for more.
Pelvis and spine

stay together
Power comes
from the hip
Pelvis chasing
femur
(muted hip)
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Squat Clinic
healthy regardless of how free of pain or discomfort you

are. This is equally true of the hips and back.
Originally published in December 2002

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
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
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Squat Clinic continued
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 does not 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. It is 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 cannot
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 they have heard
in the media or at the gym, or in their clinical practice they
have encountered people who have 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.
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 we have
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.
Do not 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.
Do not let the knees roll inside the foot. Keep as

much pressure on the heels as possible.
9.
Stay off of the balls of the feet.
10. Delay the knees forward travel as much as

possible.
11. Lift your arms out and up as you descend.
12. Keep your torso elongated.
13. Send hands as far away from your butt as possible.
14. In profile, the ear does not move forward during
the squat, it travels straight down.
15. Do not let the squat just sink, but pull yourself
down with your hip flexors.
16. Do not let the lumbar curve surrender as you
settle in to the bottom.
17. Stop when the fold of the hip is below the knees
break parallel with the thigh.
18. Squeeze glutes and hamstrings and rise without
any leaning forward or shifting of balance.
19. Return on the exact same path as you descended.
20. Use every bit of musculature you can; there is no
part of the body uninvolved.
21. 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.
22. At the top of the stroke, stand as tall as you
possibly can.
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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, body-weight 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.
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.
Do not misunderstand-we are looking for 18-20 perfect
squats in 20 seconds, rest for 10 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 hips, slouching in the chest and shoulders,
lifting the heels, and not fully extending the hip at the top.
Do not even think about weighted squats until none of
these faults belong to you.
A relatively small angle of hip extension, 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 neutral.
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 points of performance are
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4. Inflexibility. Tight hamstrings are a powerful

contributor to slipping into lumbar flexionthe worst
fault of all.
Causes Of A 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.
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.
3. Resulting attempt to squat with quads. Leg extension

dominance over hip extension is a leading obstacle to
elite performance in athletes.
Figure 1. Common Faults or Anatomy of a Bad Squat.
Not breaking the parallel plane
Rolling knees inside feet
Dropping head
Dropping the shoulders
Heels off the ground
Not finishing the squatnot

completing hip extension
Losing lumbar extension (rounding

the backthis may be the worst)
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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. This lifts the 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.
Figure 2. Bar Hold Squat Therapy.
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Box Squatting: Squat to a 10 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.
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. 60 reps. Many will avoid
the bottom like the plague. You want to get down there,
stay down there, and learn to like it.
Figure 3. Bottom-to-Bottoms Squat Therapy.
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Overhead Squats: Hold broom stick at snatch grip width

directly overhead, arms locked. The triangle formed by arms
and stick must stay perfectly perpendicular to the ground
as you squat. This is a good shoulder stretch and lifts the
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 snatchthe worlds fastest lift.
Figure 4. Overhead Squat Therapy.
Table 1. 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
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Air Squat
Maintain the arch in the back
Look straight ahead
Keep weight on heels
Reach the full range of
motion (i.e., below parallel)
Keep the chest high
Keep the 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
gripracked
The mechanics are otherwise
like the air squat
The hardest part of the front
squat may be the rack position.
Practice until you can get the
bar and hands in the proper
position. Handstands help. This
one will force shoulder and
wrist flexibility.
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The Overhead Squat
The overhead squat is to midline control, stability, and balance

what the clean and snatch are to powerunsurpassed.

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 partsthe 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.
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 instructionoutside of
the weightlifting community most instruction on the
overhead squat is laughably horribly, wrongdead wrong.
The second is a weak squatyou need to have a rock-solid
squat to learn the overhead squat. The third obstacle is
starting with too much weightyou have not a snowballs
chance in hell of learning the overhead squat with a bar.
You will 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
Learning The Overhead Squat

1. 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 lb. training bar is way too heavy to learn the
overhead squat.
2. Learn locked-arm dislocates or pass-throughs with the dowel. You want to be able to move the dowel nearly 360
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.
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3. 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.
4. 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.
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5. Start the overhead squat by standing 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.
6. 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 acceptable, 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;
you will have to pull it back very deliberately as you descend (particularly if your chest comes forward).
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7. Practice the overhead squat regularly and increase load in tiny increments. We can put a 2.5 lb. plate on the dowel, then
a 5, then a 5 and a 2.5, and then a 10. Next use a 15 lb. training bar, but only while maintaining perfect form. There is no
benefit to adding weight if the dowel, and later the bar, cannot be kept in the frontal plane.
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. You have
two, and only two, safe options for bailing outdumping
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
beautya 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, particularly in loaded
variations.
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 athletes 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 to
perform a pass-through and
keep the bar in the frontal
plane
Use active shoulders
The mechanics are otherwise
like the air squat
The overhead squat is an
important stretch, perfect for
warm-ups, integral to the snatch
and will expose most functional
inflexibility and any mechanical
deficiency in your squat.
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Shoulder Press, Push Press, Push Jerk

Originally published in January 2003
Learning the progression of lifts that moves from the
shoulder press, to the push press,
to the push jerk has long been a
CrossFit staple. 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. 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.
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Shoulder Press, Push Press, Push Jerk continued
Shoulder Press
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.
Press: Press the bar to a position directly
overhead. Head must accommodate
the bar.
Push Press
Set-up: The set-up is the same as the shoulder press.
Drive: With no pause at the bottom of the dip, the hips

and legs are forcefully extended.
Dip: Initiate the dip by bending the hips and knees

while keeping the torso upright. The dip will be only a
couple of inches.
Press: As the hips and legs complete extension, the

shoulders and arms forcefully press the bar overhead
until the arms are fully extended.
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Push Jerk
Set-up: The set-up is the same as for the shoulder press
and push press.
Dip: The dip is identical to the push press
Drive: The drive is identical to the push press
Press under: 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.
F inish: Stand to fully erect with bar directly overhead,
identical to terminal position in push press and
shoulder press.
The muted hip, where the pelvis chases the femur, in the dip phase.
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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 it is absolutely essential to do so. It is
easy to see when an athlete is not sufficiently engaging
the abs in an overhead pressthe 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 percent more weight than with the shoulder
press. The push jerk will allow you to drive as much as 30
percent 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. 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 lb. and push press or push jerk 15 straight
repetitions, rest 30 seconds, and repeat for total of five sets
of 15 repetitions each. Go up in weight only when you can
complete all five sets with only 30 seconds rest between
each and do not pause in any set.
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 jerks. Start with 95 lb. and go up only
when the total repetitions exceed 30.
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Movements
The Deadlift
the athlete again find as useful a tool for improving general
physical ability.

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.
The deadlift keeps company

with standing, running, jumping,
and throwing for functionality
but imparts quick and
prominent athletic advantage
like no other exercise.
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).
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.
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
Major benchmarks would certainly include body-weight,

twice body-weight, and three times body-weight
deadlifts representing 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 cannot 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.
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The Deadlift continued
Experiment and work regularly with alternate, parallel,

and hook grips. Explore carefully and cautiously variances
in stance, grip width, and even plate diametereach
variant uniquely stresses the margins of an all-important
functional movement. This is an effective path to increased
hip capacity.
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
Mixed Grip
Hands placed where arms will not 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
Parallel Grip
The deadlift.
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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
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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 the back arched
Arms do not pull, they are
just straps
Bar travels along legs
Push through 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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Movements
Sumo Deadlift High Pull

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
Aggressively open hip fully
Powerfully shrug
Immediately pull with arms continuing the
upward travel of the bar
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 Concept2 rowing.
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Movements
Medicine-Ball Cleans
Originally published in September 2004

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. That is, they simultaneously demand and
develop strength, power, speed, flexibility, coordination,
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,
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Medicine-Ball Cleans continued
Medicine-Ball Clean
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we would find coaches intimate with the lifts articulating

the nature of their inappropriateness. We do not.
At CrossFit, everyone learns the Olympic liftsthat is
right, everyone.
We review here the bad rap hung on the Olympic lifts
because we have 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.
The Dynamax medicine ball is a soft, large, pillowy ball that

ranges in weight from four to 28 lb. available in two-lb.
increments to 20 lb. It is nonthreatening, 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.)
Medicine-Ball Clean and Jerk: Common Faults and Corrections
Heels up
Back rounded
Head down
Corrected starting position: heels

down, head up, back arched
Arms bent
Pulling too high
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Common Faults and Corrections, (contd)
No hip extension
No shrug
Curling the ball
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
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The clean is then reduced to pop the hip and dropcatch

it in a squat and it is done. The devil is in the details, but
the group is cleaning in five minutes. It is 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 ball, losing back extension, looking down, catching

high then squatting, slow dropping under, slow elbows,
all the faults are there.
The faults universal to lifting initiates are all there in as

plain sight with the ball as with the bar. Any subtleties of
matured and modern bar technique not possible with
the ball are not immediate concerns, and their absence is
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 sync. Attention is riveted
With several weeks practice, a group will go from spastic

to a precision medicine-ball drill team in perfect sync. In
fact, that is how we conduct the training effort.
We review here the bad rap hung on the Olympic lifts because
we have 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.
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.
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.
In a group of mixed capacities the newbies get the light

balls and the veterans get the heavy ones. In 30 rep doses
whoever ends up with the 28 lb. ball is going to get a
workout regardless of his or her 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.
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.
We use the medicine-ball clean in warm-ups and cooldowns to reinforce the movement and the results are
clearly manifest in the number and rate of personal records
we are seeing in bar cleans with all our athletes. Yes, the
benefit transfers to the bar-even for our better lifters!
Where this becomes dangerous, bad for the joints,

too technical to learn, or any other nonsense routinely
uttered about weightlifting, we do not know.
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
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Movements
The Glute-Ham Developer Sit-Up

that included 21 reps of GHD sit-ups with a full range of
motion, hands reaching back to the floor.

The original CrossFit Santa Cruz had four glute-ham
developers (GHD). They were used for back extensions
and GHD sit-ups, 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 30 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, 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
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 he had 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.
Before the swelling stopped Matts scrotum had become
the size of a small and very ugly cantaloupe. Why we have
no pictures, we will 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 we have 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 extension to
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
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The Glute-Ham Developer Sit-up continued
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.
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.
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 part of the 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 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
Midline stability, control of the

major body axis, is a CrossFit
constant.
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. It is easy to push
the knee down, and it should not 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 sit-up comes up
with a slight pause in the middle of the action. Look at video
of someone doing these sit-ups and you will see the pause.
-Coach Glassman
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 AbMat.
Second, in watching people perform sit-ups 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
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The Glute-Ham Developer Sit-up continued
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 who have had problems with
low back pain 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 do not
know. The imbalance cannot 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 could not 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 athletes for a few days to a week.
This video demonstrates the foundational movements of

the GHD.
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Movements
Nine Foundational Movements Summary

Effective coaching can be measured as a trainers
capacity in six areas: teaching, seeing, correcting, group
management, presence and attitude, and demonstration
(see Developing Virtuosity in Coaching article). This
section helps participants learn fundamentals of the
first three: teaching, seeing, and correcting the nine
foundational movements of the Level 1 Certificate Course.
Teaching requires knowing the necessary points of

performance for proper execution, including set-up and
finish positions. Seeing builds on this knowledge by
requiring the trainer to assess these points of performance
(and deviation of them) in real time. Correcting is the
ability to improve a clients mechanics to better adhere to
the points of performance.
The nine foundational movements of the Level 1 Course are:
Each movement has at least two sections: 1) Points of

Performance; and 2) Common Faults and Corrections.
Where applicable, some movements also have a third
section: 3) Teaching Progression. These progressions break
complex movements down into simple doable steps, that
focus on developing the primary points of performance in
the full movement.
Air squat
Front squat
Overhead squat
Shoulder press
Push press
Push jerk
Deadlift
Sumo deadlift high pull
Medicine-ball clean
This section is not meant to serve as an exhaustive

resource of all the knowledge, teaching progressions, or
possible corrections when coaching movements. Rather,
it is an introductory guide that is comprehensive enough
to assist new trainers in their development.
Stick to the basics and when you feel youve mastered them its
time to start all over again, begin anewagain with the basics
this time paying closer attention.
-Coach Glassman
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Nine Foundational Movements Summary continued
AIR SQUAT
The air squat is the cornerstone movement of CrossFit and is foundational to the front squat and overhead squat.
The air squat raises ones center of mass from a seated to standing position.
1. POINTS OF PERFORMANCE
FixGive a tactile cue to push the hips back and down.

FixBlock the knees forward travel of the hand at the
initial portion of the descent.
Set-up:
The stance is with the heels at shoulder width
Full extension at hips and knees
FAULTKnees not tracking in line with toes, which

usually happens with them rolling inside the feet.
Weight on heels
Keep the chest up and brace the abdominals to maintain
a neutral spine
FixCue Push your knees out or Spread the ground

apart with your feet.
FixUse a target on the outside of the knee for the athlete to
reach.
Execution:
Hips travel back and down
Bottom of squat is when the hip crease is below the top of
the kneecap (below parallel)
Knees stay in line with the feet
Head position is neutral
FAULTTrain wreck squat: Inability to maintain lumbar

curve, keep weight on the heels, keep the knees
tracking in line with the feet, and get to depth all at the
same time.
FixSquat Therapy: Set up the athlete facing a wall or
racked bar with a 10-inch box under their hips. Set them
up in the proper stance, with heels to the box, chest close
to wall. Have them squat to the box slowly, maintaining
control and weight in the heels.
Finish:
Return to full extension at the hips and knees to
complete the movement
2. COMMON FAULTS AND CORRECTIONS

FAULTLoss of a neutral spine, by flexing the lumbar
curve.
FAULTImmature squat: Lumbar curve is maintained,

full depth is reached, and heels are in contact with
the ground, but the athlete has to cantilever forward
excessively onto the quads to maintain balance.
FixSquat Therapy: See above.
FixCue the athlete to lift the chest.

FixHave the athlete raise their arms as they descend to
the bottom of the squat.
FAULTWeight in, or shifting, to toes.

FixExaggerate weight in the heels by floating the toes
slightly throughout the entire movement.
FixGive a tactile cue to push the hips back and down
FAULTNot going low enough.

FixCue Lower! and do not relent.
FixSquat to a 10-inch box or medicine ball to develop
awareness of depth.
FAULTImproper line of action: knees move excessively

forward so that weight is on the toes.
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FRONT SQUAT
The points of performance, common faults and corrections carry over from the air squat. The new element in the
front squat is a load added in the front rack position.
Set-up:
All faults and corrections from the air squat apply to this
movement, plus the following:
Stance is with the heels at shoulder width

Bar racked on the shoulders (create a shelf with the
shoulders for bar to sit on), hands outside shoulders, loose
fingertip grip
Elbows high, upper arm parallel to the ground
a neutral spine
FAULTImproper rack position where the bar is not in

contact with the torso.
FixCue elbows high and rest the bar on the fingertips.
FixManually adjust the rack position.
FAULTElbows drop during the squat.

FixCue elbows up! and to lift the chest.
FixPlace a hand or arm under the athletes elbows to help
keep them lifted.
Execution:
Keep the bar racked properly (elbows high) throughout
the movement
Finish:
Return to full extension at the hips and knees to
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OVERHEAD SQUAT
The points of performance, common faults and corrections carry over from the air squat. The new element in the
overhead squat is a load added in the overhead position.
Set-up:
All faults and corrections from the air squat apply to this
The stance is with the heels at shoulder width

FAULTInactive overhead position, either with flexed

elbows and/or inactive shoulders.
Bar held overhead, in the frontal plane, with a wide grip

Active shoulders (armpits forward and shoulders push up
into the bar)
Elbows locked
Weight on heels
a neutral spine
FixCue athlete to press the bar up.

FixUse a tactile cue to push the elbows straight,
shoulders up, and armpits forward.
FAULTBar moves forward of the frontal plane.

FixCue the athlete to press the bar up and pull it back to
overhead or slightly behind the frontal plane.
Execution:
Maintain constant upward pressure and active shoulders
to support the load
Bar remains in the frontal plane or slightly behind
Finish:
Return to full extension at the hips and knees with the
bar held overhead in the frontal plane to complete the
movement
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SHOULDER PRESS
The shoulder press is foundational to all the overhead lifts. The key elements of the execution of this lift are
maintaining a neutral spine, moving the bar in a straight path, and using the correct overhead position.
Set-up:
FAULTLeaning back with the ribs sticking out.
Stance is with the heels at hip width

Hands just outside the shoulders
Bar resting on the rack or shelf created by the shoulders
Elbows in front of bar; elbows are lower than in the front
squat, but not behind the bar
a neutral spine
Closed grip, with thumbs around the bar
FixHave the athlete tighten the abdominals by pulling

the rib cage down (be sure to check the overhead
position again after this fix).
FAULTBar finishes forward of frontal plane.

FixPress up and pull back on the bar as it travels to
overhead.
FAULTShoulders are not active or bent elbows.

FixCue press up! and use a tactile cue to lock the
elbows and push the shoulders up.
Execution:
The action is to: press
Retract the head (head accommodates the bar), and press
the bar overhead, finishing with locked arms
The head can return to its neutral position once the bar
has passed
FAULTBar arcs out around the face in an improper bar

path.
FixPull head back out of the way of the bar.
FixCheck that elbows are not too low in the set-up.
FixBlock the forward travel of the object (e.g., with
another PVC).
Finish:
The movement finishes with the bar locked out overhead
in the frontal plane with active shoulders, and hips and
knees at full extension
To return the bar, push the elbows forward and retract the
face until the bar is re-racked.
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Movements
PUSH PRESS
The push press builds on the shoulder press. The set-up, bar path, neutral midline, and overhead position are the
same as the shoulder press. Unique to the push press is a vertical dip and a drive of the hips that adds velocity to
the movement.
Set-up:
All faults and corrections from the shoulder press apply

to this movement, plus the following:
FAULTForward inclination of the chest.
Bar resting on the rack or shelf created by the

shoulders
FixHave athlete hold in the dip position and then

manually adjust them to an upright torso.

FixCue a shallower dip.

a neutral spine
FixStand in front of athlete to prevent the chest from

coming forward.
FixDip Therapy: Stand with back against a wall, with
hips and shoulder blades touching the wall (heels slightly
away); then dip and drive, keeping hips and shoulders in
contact with wall.
Execution:
The sequence of action is to: dip, drive, press
Dip: perform a shallow dip (flexion) of the hips, where the
knees push forward slightly, the hips go back slightly, and
the chest stays upright
Drive: extend the hip rapidly and fully
Press: retract the head, press the bar to overhead, with
locked arms
FAULTMuted hip.
FixUse a tactile cue to help the athlete create flexion of
the hip in the dip.
FAULTPressing early: press begins before the hip

extends.
Finish:
The movement finishes with the bar locked out overhead
in the frontal plane with active shoulders, and hips and
knees at full extension
FixCue knees forward more.
FixTake the athlete back in the teaching progression

performing two dip-drives before adding the press.
FAULTPausing at the bottom of the dip.

FixUse a verbal cue with inflection to speed the athlete
up.
3. TEACHING PROGRESSION (WITH THE DOWEL/PVC)

1. Dip
2. Dip-drive, slow
3. Dip-drive, fast
4. Full push press
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Movements
PUSH JERK
The push jerk builds on both the shoulder press and push press. The set-up, bar path, neutral midline, and overhead
position are the same, as are the dip and drive. Unique to the push jerk is the press under the bar. After the hip comes to full
extension, the athlete presses against the bar and receives the lift in a partial overhead squat before standing to finish the lift.
2. COMMON FAULTS AND CORRECTION
Set-up:
All faults and corrections from the shoulder press and

push press apply to this movement, plus the following:
FAULTLack of full hip extension.

FixCue: Jump higher.
Bar resting on the rack or shelf created by the

shoulders
a neutral spine
Execution:
The sequence of action is to: dip, drive, press under, stand
Dip: perform a shallow dip (flexion) of the hips, where the
knees push forward slightly, the hips go back slightly, and
the chest stays upright
Drive: extend the hip rapidly and fully
Press under: Retreat the hip downward and drive the body
under the bar, while rapidly pressing the bar overhead
Receive the bar with arms locked out overhead (the torso
does not have to be vertical here)
Stand to full extension with the bar locked out overhead
Finish:
The movement finishes with the bar locked out overhead in the
frontal plane with active shoulders, and hips and knees at full
extension.
FixPlace your hand at the top of the athletes head when

fully standing; keep it at that height and then
ask the athlete to hit your hand during the drive.
FixTake the athlete back to steps 1-3 of the teaching
progression. Focus on reaching hip extension before
moving onto the next step.
FAULTPoor active overhead position (particularly

when receiving the bar).
FixCue the athlete to press up on the bar.
FAULTNot standing up with the bar before re-racking

it on the shoulders.
FixCue the athlete to keep the bar overhead until the
legs are straight.
FAULTLanding too wide.

FixExaggerate the correction and cue the athlete to do
the movement without the feet moving from under the
hips.
FixBlock the feet with tape or chalk on the floor so they
cannot go too wide.
3. TEACHING PROGRESSION (STEPS #1-3 WITHOUT

THE DOWEL/PVC; STEP #4 WITH THE DOWEL/PVC)
1. Jump and land with hands at sides. Stick the landing
before standing.
2. Jump and land with hands at shoulders throughout the
move. Stick the landing before standing.
3. Jump with hands at shoulders and extend them
overhead after the hip opens and just before landing.
Stick the landing before standing with arms overhead.
4. With the dowel/PVC in hands, complete the full push jerk.
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Movements
DEADLIFT
The deadlift is foundational to all the pulling lifts, and the key elements of execution are maintaining a neutral
midline and keeping the object close to the frontal plane.
Set-up:
FAULTLoss of lumbar curve by flexing the spine.
Stance is with the heels between hip width and shoulder

width
FixAbort and decrease the load to where the lumbar

curve can be maintained.
Weight in heels
FixAt a lower weight, cue to the athlete to lift the chest

and do not relent.

a neutral spine
Shoulders over or slightly in front of the bar
FAULTWeight on, or shifting, to toes.

FixHave athlete settle into the heels and pull hips back.
Have them focus on driving through heels.
Bar in contact with the shins

Arms straight
Symmetrical grip outside the knees, just wide enough to
not interfere with knees
Head neutral or looking on the horizon
FAULTShoulders behind bar on set-up.

FixRaise hips to move the shoulders over, or slightly in
front of, the bar.
FAULTBar collides with knees on the descent.
Execution:
FixCue the athlete to initiate the return by pushing the

hips back and delaying the knee bend.
Drive through the heels

Extend legs while hips and shoulders rise at the same rate
Once the bar passes the knees, the hip opens
FAULTBar loses contact with legs.

FixCue Pull the bar in to your legs the whole time.
Bar maintains contact with the legs the entire time

On return to the floor, push hips back while the shoulders
move forward, delaying the knee bend
FAULTHips rise before the chest (stiff-legged deadlift).
Once bar descends below the knees and the torso angle
is set, bend the knees to return the bar to the set-up
position
FixGive a tactile cue at their hips and shoulders to have

them lift in unison.
Finish:
The movement finishes with the bar lifted to full extension
of the hips and knees
FixCue to lift your chest more aggressively.
FAULTShoulders rise without the hips. Bar travels

around the knees instead of straight up.
FixCue the athlete to push the knees back as your chest
rises.
FixBe sure the athlete is set up correctly and that the hips
are not too low.
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Movements
SUMO DEADLIFT HIGH PULL

The sumo deadlift high pull builds on the deadlift, but uses a wider stance and a narrower grip. The sumo deadlift
high pull also adds velocity and range of motion. This movement is a good example of a core-to-extremity
movement, where the power is generated by the hips and legs and then handed off to the upper body.
Set-up:
All faults and corrections from the deadlift apply to this

Stance is with the heels wider than shoulder width, but

not so wide that the knees roll inside the feet
Weight in heels
a neutral spine
Shoulders over or slightly in front of the bar
Bar in contact with the shins
Arms straight
FAULTPulling early: the hips are not completely open

before the shrug or arm bends.
FixTake the athlete back in the teaching progression to
work the deadlift-shrug at a speed where the timing is
correct. Once the deadlift-shrug is correct at speed, try
two deadlift-shrugs for every one full sumo deadlift high
pull.
FAULTAthlete pulls with the elbows low and inside.
Symmetrical grip inside the knees
FixCue: Elbows high!
Execution:
FAULTThe athlete moves too slow segmenting the

movement.
The sequence of action is to: deadlift, shrug, pull

Extend legs while hips and shoulders rise at the same rate
Once the bar passes the knees, the hip opens
FixCue Faster!
FAULTIncorrect descent (hips flex before the arms

release).
Shrug, with straight arms
FixSlow down the movement practicing the return in a

segmented fashion, before re-introducing speed.
Arms follow through by pulling the bar below the chin

with the elbows high and outside.
Return the bar down fluidly in the reverse sequence: arms,
then shoulders, then hips, then knees, back to the set-up
position
Finish:
The movement finishes with the knees and hips at full
extension and the bar pulled to the chin with the elbows
high and outside.
FAULTShoulders rolling forward during the pull.

FixCorrect the position with a dowel/PVC in the set-up or
at the top of the pull.
FixWiden the grip and/or reduce the range of motion to
where the shoulders remain in the proper position.
3. TEACHING PROGRESSION (WITH THE DOWEL/PVC)

1. Sumo deadlift
2. Sumo deadlift shrug, slow
3. Sumo deadlift shrug, fast
4. Full sumo deadlift high pull
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Movements
MEDICINE-BALL CLEAN
The medicine-ball clean builds on the deadlift and the sumo deadlift high pull. Unique to the medicine-ball clean is
the pull-under, which allows the athlete to bring the object to a position of support (the front rack position).
Set-up:
Stance is with the heels at shoulder width or slightly wider
Weight in heels
a neutral spine
Shoulders over the ball
Ball on the floor in between the legs with clearance for the arms
Arms straight, palms on the outside of the ball with
fingertips pointing down
FixPlace your hand at the top of the athletes head while

he/she is standing tall. Have the athlete do a medicine-ball
clean being sure to hit your hand during the drive before
pulling into the front squat.
FAULTCurling the ball.

FixStand in front of the athlete to block them from
curling (can also use a wall).
FixRequire the athlete to have the laces (or any markings)
of the ball remain facing out for the entire movement.
FAULTCollapsing in the receiving position.

FixTake the athlete back to the teaching progression
practicing the pull-under with sound front squat mechanics.
Head can be up, with eyes on the horizon
FixCue the athlete to lift the chest in the front squat.
Execution:
The sequence of action is to: deadlift, shrug, pull-under, stand
FixTake athlete back to the teaching progression

practicing the pull-under, and have him/her do two pullunders for every one medicine-ball clean.
Extend the hips and legs

Shrug, with straight arms, pulling the body into a front
squat, with the elbows beneath the ball
Stand to full extension with the ball at the rack position to
Finish:
FAULTNo pull-under, by tossing, or flicking the

medicine ball up.
FixHold ball at the peak of the shrug and let athlete

practice the pull-under to feel the rotation of the hands.

All faults and fixes from the deadlift and sumo deadlift
high pull apply to this movement, plus the following:
FixTake athlete back to the teaching progression, and
have him/her do two deadlift-shrugs for every one
medicine-ball clean.
FixHold the ball at the peak of the shrug and let the athlete
practice the pull-under without moving the ball higher.
FixHave the athlete hold the ball without their fingers,

using palms or fists only.
The movement finishes with the knees and hips at full

extension with the ball at the rack position
FAULTLack of full hip extension.
FAULTReceiving too high.
FAULTNot standing up before lowering the weight.

FixCue the athlete to keep the ball at the chest until the
legs are straight.
3. TEACHING PROGRESSION (WITH THE BALL)

1. Deadlift
2. Deadlift-shrug
3. Front squat
4. Pull-under
5. Full medicine-ball clean
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Trainer Guidance
Responsible Training
Being an expert coach is about improving fitness and
safeguarding the health of ones clients. Keeping clients
safe includes all the considerations raised in the Developing
Virtuosity in Coaching article; i.e., knowing the movement
points of performance and being able to identify and
correct violations. However, client safety also includes
multiple logistical factors, such as programming, specific
needs for special populations, equipment layout and
accurate representation of ones credentials. This article is
meant to prime new Level 1 Trainers to responsibly train
others while gaining expertise.
Mitigate Clients Risk Of Rhabdomyolysis
Rhabdomyolysis, while rare, can develop from highintensity or high-volume exercise, including CrossFit or any
other process that damages muscle cells. Rhabdomyolysis
(often simply referred to as rhabdo) is a medical
condition that may arise from breakdown of muscle
tissue and release of the muscle cells contents into the
bloodstream. This process can damage the kidneys and
may lead to renal failure or death in rare cases. Rhabdo
is diagnosed when a patient with an appropriate history
has an elevated level of another molecule, creatine kinase,
also known as CK or CPK. CPK is easier to measure in the
blood than myoglobin and is generally used as a marker
for rhabdo, even though it is the myoglobin that does
the damage.
Treatment consists of generous amounts of intravenous
fluids to dilute and flush the myoglobin through the
kidneys. In the worst cases, patients may need dialysis
while the kidneys recover. Death, though rare, can result
when the kidney failure causes imbalances in the usual
electrolytes, which may cause cardiac arrhythmias. Most
patients make a complete recovery after being rehydrated
with IV fluids over anywhere from several hours to a week
or so, depending on the severity.
There are a few ways a CrossFit trainer can protect athletes
from rhabdomyolysis:
Follow the charter of mechanics, consistency,

intensity.
Know the movements that have a higher rate of
rhabdomyolysis incidence (those that prolong the
eccentric contraction), and be mindful of the total
volume that is programmed with these exercises.
Scale workouts for clients appropriately.
Avoid progressive scaling.
Educate clients on the symptoms of rhabdomyolysis
and when it is appropriate to seek medical attention.
Following the mechanics-consistency-intensity charter
is to best prepare the athlete for long-term success, but
it is also a way to mitigate the potential of developing
rhabdomyolysis (and other injuries). Slow and gradual
increases in intensity and volume allow the body to
acclimate to high-intensity and higher-volume exercise.
Even athletes who quickly demonstrate sound mechanics
still need a gradual increase in intensity and volume. When
working with new athletes, trainers should focus on using
modest loads, reducing volume and coaching the athlete
on technique. At affiliates where there are elements or
on-ramp classes that last a couple of weeks, athletes
should still be heavily scaled beyond this introductory
period to ensure adequate time to acclimate to CrossFit
training. If there are no separate classes for beginners,
treat the workouts as technique sessions for newer
athletesfocus on their mechanics rather than speed or
load. There is no set protocol for how quickly to increase
intensity, but it is wise to err on the side of caution and
work toward long-term fitness. Multiple months at scaled
loads and volumes are well within a normal timeframe for
even the best athletes, with gradual increases in intensity
implemented after that. Trainers need to frequently check
in with athletes to determine how the previous dose of
exercise affected them. Although intensity is a significant
part of CrossFit, each athlete has his or her entire life to
continue to improve fitness and tolerance for intensity.
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Responsible Training continued
The second way to mitigate the risk of rhabdomyolysis

is to know the movements associated with a higher rate
of incidence. Beginner athletes should keep negatives
(movements which prolong the eccentric phase) to a
minimum. Although negatives can be an effective way
to increase strength, they should not be used in high
volumes with beginners. Athletes may increase the
volume of negatives gradually over time.
While the eccentric phase of movements cannot and
should not be avoided, there are movements in which
people are more likely to prolong the eccentric phase.
In CrossFit, these tend to be jumping pull-ups and fullrange-of-motion Glute-Ham Developer (GHD) sit-ups.
In the jumping pull-up, the athlete should not prolong
the descent but should instead immediately drop to an
extended-arm position once the chin has cleared the bar,
absorbing the impact with the legs. Similarly, in the fullrange-of-motion GHD sit-up, newer athletes should use
fewer repetitions and potentially a shortened range of
motion until capacity is developed. It is also prudent for
trainers to scale the number of repetitions and the range
of motion for athletes who do not routinely use GHD
sit-ups regardless of their CrossFit experience. There are
no exact rules for total volume, but beginners and new
CrossFit athletes (and even advanced CrossFitters who
have not been routinely using the GHD) should start with
relatively low repetitions of the partial-range-of-motion
GHD sit-up (i.e., to parallel) and gradually increase from
there with consistent exposure.
Progressive scalingthe practice of continually adjusting
the difficulty of a workout so that an exhausted athlete
can keep movingmust be avoided with the beginner or
even intermediate athlete. Allow these athletes to stop
and take rest as needed to complete the workout. An
example may be if the trainer keeps lowering the load so
the athlete does not have to stop completing reps (e.g.,
135-lb. barbell for thrusters dropped to 115 to 95 to 65 to
45 across the workout duration). Progressive scaling may
be used, but it must be applied very cautiously even with
the most advanced of athletes.
It is also wise to educate athletes about the potential risk
for rhabdomyolysis, strategies to reduce the risk and the
symptoms. This will help them understand the rationale

for scaling their workouts, especially when they are
zealous to perform a workout as prescribed (Rxd).
Alcohol and drug use increase the risk of rhabdomyolysis,
and athletes should avoid heavy drinking, especially in
proximity to training. Certain medications, including
statins (cholesterol-lowering agents), increase the risk of
rhabdomyolysis.
Symptoms of rhabdomyolysis include severe generalized
muscle pain, nausea and vomiting, abdominal cramping,
and, in severe cases, dark-red or cola-colored urine.
The discoloration of the urine comes from the muscles
myoglobin, which is the same molecule that gives red
meat its color. If these symptoms appear following a
workout (or at any time with regard to dark-red urine), the
athlete should seek medical attention immediately.
The athletes at highest risk seem to be those with a
reasonable baseline level of fitness obtained through
some non-CrossFit training, those who are returning to
CrossFit after a layoff, or even experienced CrossFitters
who reach volume or intensity significantly outside their
established norm. These athletes have sufficient muscle
mass and conditioning to create enough intensity to hurt
themselves. Generally, the most deconditioned seem to
be at less risk (but not zero). It is suspected they do not
have enough muscle mass or the capacity to generate
high levels of intensity. This being said, athletes and
trainers must properly scale and focus on mechanics with
every client regardless of current capacity.
Minimize Equipment- And Spotting-Related Injuries
Beyond following the charter of mechanics, consistency
and intensity, affiliate owners can further minimize risk of
injury within their gym. Very real risks exist from equipment
condition, use and arrangement, as well as from improper
spotting of athletes during movements.
Equipment condition refers both to installation and
day-to-day maintenance. Installation often applies
to building pull-up rigs, hanging gymnastics rings,
assembling a GHD, among other items. Professional
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assistance should
is inexperienced.
be
used
when
an
owner
Pull-up-bar rigs and gymnastic rings and associated

straps should be designed to bear a load far higher than
the expected maximum weight to be supported. These
structures need to be tested at maximum loading before
regular client use.
Regularly scheduled maintenance of all equipment is
paramount. Equipment that places the athletes feet off
the ground or inverts the athlete requires extra time and
attention. Support pieces like straps, racks or bars and
locking mechanisms need to be kept in working order and
checked regularly for routine wear. Some may become
compromised during use. Where there is a risk for handles
or collars to come apart, dumbbells, kettlebells and even
barbells need to be inspected regularly for integrity.
Trainers must repair, replace, and discontinue use of faulty
equipment immediately.
Arrangement refers to the layout of equipment and
athletes during a class or workout. Each athlete needs
enough space to perform the movements, with an
additional buffer to account for the errant-moving
equipment, missed attempts and safe passage of coaches
or other athletes. Under no circumstances should a trainer
permit extra equipment like bars, plates, boxes, etc. to
be left lying around the workout area. This equipment
may trip athletes or cause a ricochet if other equipment
lands on it.
It is also imperative for a trainer to prepare for falls during
dynamic movements. It is possible that an athlete may
lose his or her grip during a kip (pull-up or muscle-up).
Trainers may encourage athletes to wrap their thumbs
around any bar in an effort to provide additional feedback
to the athlete. This is not foolproof, however, and can
sometimes be even less secure particularly for athletes
with small hands. Whatever the hand position chosen, it
does not replace the necessity of the athlete to develop
body awareness of when to end the movement if his or
her grip is compromised (wrapping thumbs is always
recommended for barbell and ring movements to help
provide better balance and control, especially in higher-
risk scenarios such as a bench press or muscle-up). Boxes

and racks should not be beneath, behind or directly in
front of these athletes. Adjustable rings should be lowered
to the appropriate height. Where assistance boxes are
necessary, they are best placed to the side of the working
athlete (and not in an other athletes way) to leave a clear
path should an athlete leave the apparatus prematurely. A
suggestion for trainers trying to manage these risks is to
do a dry run of the workout before it begins: check the
working space for each athlete for each of the proposed
movements. This can be as simple as organizing the class
to rotate stations on the trainers call and perform a quick
walk-through to check spacing and arrangement. Trainers
can then instruct participants to move to the same spot
during the workout to ensure safety.
Athletes also need instruction regarding how to bail safely
from lifts and how to spot other athletes where appropriate.
In most weightlifting movements, the athletes only need
to learn how to bail safely. Trainers need to teach athletes
this skill and allow them to practice it before any significant
load is lifted. Trainers should also ensure enough empty
space exists around a working athlete so a missed lift does
not have a ricochet effect, as mentioned above. Spotting
is not recommended for weightlifting movements, except
for a bench press (where it is mandatory) and potentially
a back squat (especially where a low-bar position is used).
A trainer cannot assume athletes understand how to spot
correctly, and again, instruction and practice at lighter
loads are necessary.
Experienced trainers or athletes may also provide a spot
for gymnastics movements. Trainers or athletes should
employ a spot that minimizes risk to both spotter and
athlete. Generally, gymnastics movements are spotted
at the torso or hips to provide adequate support for
the movement, but spotting at the hips or legs may be
successful (e.g., handstands). The spotter may be to the
rear of the athlete if the risk of getting hit is low (e.g., ring
support, GHD sit-up), but often a position beside the
athlete is best (e.g., handstand).
Trainers need to be sure equipment is cleaned regularly to
reduce the chance of infection, and proper disinfectants
and sterilizers, with clean cloths, should be staged near
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the gym floor to clean blood off bars immediately.

A blood-spill cleanup procedure can be found here.
Monitoring Athletes For Conditions That Need
Medical Attention
Although a trainer is primarily there to instruct and
improve athlete movements, he or she needs to monitor
the level of exertion during the workout and ensure athlete
health is protected. As CrossFit workouts use relatively
high intensity, athletes are working at their physical and
psychological tolerances. It is possible for athletes to push
too hard, and confounding environmental factors may
exacerbate certain situations.
Extreme temperature fluctuations, especially heat, can
be problematic. Trainers should be ready in unseasonably
hot and humid weather with sufficient water, and they
should watch for common signs of overexertion (e.g.,
dizziness). Hot weather also increases the potential risk
for rhabdomyolysis (although some cases have occurred
in cold climates), and trainers should encourage athletes
to stay hydrated (with the caveat that they should not
be excessively hydrated. Current mainstream literature
suggests rates of 1.2 L/hour, which are actually too high
and can lead to overhydration). In the event of a potential
heat stroke following a workout (e.g., athlete demonstrates
an altered mental state), a trainer should remove excess
clothing from the athlete and then douse him or her with
cool water before medical attention arrives.
Weather aside, other conditions that may need medical
attention. Symptoms such as numbness or chronic pain
in joints and muscles should be referred to medical
professionals. Medical attention is immediately necessary
for any non-responsive athlete.
Trainers can be best prepared for medical emergencies by
getting trained in cardio-pulmonary resuscitation (CPR)
and the use of an automatic external defibrillator (AED),
and by having an AED at the gym. Most states require
this by law, and CrossFit trainers and affiliates should
ensure they are in compliance with all state laws. CPR/
AED credentials often last for one or two years depending
on the organization (e.g., Red Cross, American Heart
Association), and trainers should keep them current.
Hydration
Our hydration recommendations are strikingly simple:
drink water at frequencies and in amounts as dictated
by thirst.
We advise against rehydration strategies that encourage
consumption of fluids to prevent loss of body-weight
during activity. Dehydration during physical activity is a
normal physiological process, and the thirst mechanism
is sufficient in regulating hydration and serum sodium
concentration during exercise.
Drinking beyond thirst in an attempt to prevent bodyweight loss during exercise offers no benefit to health
or performance. It also presents a serious risk of exerciseassociated hyponatremia (EAH), a potentially deadly
dilution of the bodys serum sodium concentration. EAH
is caused by overconsumption of fluid, and can be viewed
as an iatrogenic condition due to the prevailing belief
that exercising athletes should drink as much fluid as
tolerable during training.
Fluid that can contribute to EAH includes electrolyteenhanced sports drinks. Contrary to popular belief, these
commercial beverages do not reduce risk of hyponatremia.
Because of flavoring and sugar content, these drinks may
present greater risk for overconsumption of fluid than
water alone, increasing the risk of potentially deadly EAH
in athletes.
Special Populations
Any potential athlete with a medical condition needs
to be cleared by a physician for exercise before a trainer
recommends a fitness regime. A medical-history form can
be a useful tool for a trainer to assess any potential issues,
although trainers are also encouraged to ask questions
regarding medical status and be aware of common
medical conditions that need clearance (e.g., diabetes,
prescription medications).
Common special populations include pregnant athletes,
and a trainer should still request medical clearance and
guidelines from the physician once the condition is
known. The CrossFit Journal contains many resources
regarding scaling for pregnant athletes. A trainer should
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be especially aware of reducing the risk of potential falls in

workouts (e.g., box jumps, rope climbs), and be observant
for complaints of calf pain or swelling, which can be signs
of more serious issues.
Many athletes have found improved recovery while
staying active after surgery. While CrossFit workouts are
indeed scalable for these athletes, trainers should seek
clearance from the surgeon before restarting a workout
regime with these athletes.
A trainers scope of practice allows promotion of any
individuals desire to participate in exercise and provision
of direction; this does not extend to diagnosing or treating
any medical condition.
Legal Use Of The CrossFit Level 1 Trainer Credential
Passing the exam at the Level 1 Certificate Course earns
an individual the designation of CrossFit Level 1 Trainer,
which can be abbreviated CF-L1 Trainer. The American
National Standards Institute (ANSI), the third party through
which the course is accredited, has approved this title.
It is important for CrossFit trainers to:
Use the correct terminology for the credential.
Act in accordance with the Trainer Licensing
Agreement.
Each participant accepted this Trainer Licensing Agreement
during registration for the Level 1 Course.
A CrossFit Level 1 Trainer holds the Level 1 Certificate.
The Certificate is valid for a period of five years. See the
Participant Handbook for details regarding maintaining
an active trainer status. Those who pass the exam should
not use the term certified. While the distinction in
terminology appears minor, the use of Level 1 Certified
is a misrepresentation of the credential and not endorsed
by CrossFit. A Certificate Course, such as the Level 1
Certificate Course, is a course with learning objectives
and a test that is tied to those specific objectives. It
includes both an educational or training component,
as well as a test to determine if the participant has
learned the course material. A certification, such as
the Certified CrossFit Trainer or Certified CrossFit Coach

credentials, is only a test with no educational component.
Certifications are designed to assess competency
across an entire profession. Preparation work for the
certifications is done on the applicants own time and
under his or her own guidance. In laymans terms, and
in the case for the CrossFit credentials, a certification
generally demonstrates a greater scope of professional
competency than a certificate.
The CrossFit Level 1 Trainer credential may be used next
to ones name similar to other educational credentials
(e.g., M.S., R.N., D.C.). It may be used on a website with a
biography or on a business card. It does not allow use
of the name CrossFit to market services (e.g., personal
CrossFit training, CrossFit classes). To market services, a
trainer must first apply to run a CrossFit affiliate.
During the Level 1 Course, participants were exposed to
a large amount of knowledge. Much of it can be found
elsewhere free to the public and is commonly known to or
accepted by the fitness industry in some form. However,
this knowledge is not found so organized and packaged
outside the Level 1 Course. This defines the CrossFit
method. An individual can use the CrossFit method to
train himself or herself and friends and family without
charge. However, to use the CrossFit name or logo (i.e., the
CrossFit brand) to market services (e.g., training), a Level
1 Trainer must affiliate. An individual is not permitted to
advertise, market, promote or solicit, in business or service,
without licensing the CrossFit name. Licensing the CrossFit
name is called affiliation. More information regarding
affiliation can be found here.

The risk-to-benefit ratio for CrossFit participants is very low;
however, it is also the trainers responsibility to maintain
the low risk for his or her clients. The guidance presented
here should serve as a resource for new CrossFit trainers to
help best keep clients safe in the gym.
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Developing Virtuosity in Coaching

The term virtuosity-doing the common uncommonly
well-may be used to describe workout technique when
an athlete displays near-perfect mechanics even at high
loads and speeds. It is considered the mastery CrossFit
participants seek to achieve. Chasing virtuosity can also be
used to describe the path to becoming an elite CrossFit
coach. Coaching virtuosos display an unmatched capacity
to improve others fitness, and yet these virtuosos never
consider their development complete and always seek to
improve their craft.
two. The more effective the trainer, the greater his or her
capacity in each ability. This is also the focus of study and
practical application at the Level 2 Certificate Course.
The Level 1 Certificate Course is an introductory survey

of the CrossFit methodology, and attaining the Level
1 Certificate should be considered the first step in
becoming a CrossFit trainer. Passing the Level 1 test
indicates an individual has basic comprehension of the
CrossFit program and earns the designation CrossFit Level
1 Trainer (CF-L1 Trainer).
A trainers ability to teach others effectively reflects both

his or her knowledge as well as the ability to effectively
communicate that knowledge. To communicate
knowledge to others, a coach must understand what
defines proper mechanics and what causes bad or
inefficient movement. This requires continual study, and
ones teaching will improve with greater understanding in
all fields that intersect with fitness.
The purpose of this article is to provide guidance for how a

new trainer can take additional steps to develop virtuosity
in his or her coaching.
Qualities Of An Effective Trainer
An effective trainer must have capacity in six different
abilities:
1. Teaching.
2. Seeing.
3. Correcting.
4. Group and/or gym management.
5. Presence and attitude.
6. Demonstration.
This list can be viewed as similar in principle to the list
of 10 general physical skills for fitness (What is Fitness?
(Part 1)). Athletes with capacity in each of the 10 skills are
considered fitter than athletes who demonstrate excessive
capacity in any one skill to a detriment of capacity in the
others. Similarly, effective trainers demonstrate capacity
in each of the six abilities listed above, not just one or
1 . TeachingThe ability to effectively articulate and instruct

the mechanics of each movement. This includes the
ability to focus on major points of performance before
more subtle or nuanced ones, and the ability to change
instruction based on the athletes needs and capacity.
An effective teacher also has a unique ability to relate to

every student, regardless of his or her background and
ability. This requires the teacher to distill a large body of
knowledge to a single or a few salient points specific to
the current need of the athlete and the movement being
taught. An effective teacher also takes ownership for
recognizing when communication between the teacher
and athlete breaks down. Generally, the more forms of
communication a teacher is able to employ (verbal, visual,
tactile, use of different examples/analogies, etc.), the more
likely training will be a success.
2 . SeeingThe ability to discern good from poor movement
mechanics and to identify both gross and subtle faults
whether the athlete is in motion or static.
An effective trainer demonstrates the ability to see
movement and determine whether the mechanics are
sound or unsound. This ability first requires knowledge
of when to observe and evaluate very specific aspects of
the athletes movement (e.g., trunk-to-femur relationship
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for hip extension, center of pressure on feet for posteriorchain engagement). It also requires knowledge of the
differences between good and poor positions. An
effective trainer has the ability to see faults both when
the athlete is moving (e.g., hip extension) and not moving
(e.g., the receiving position of a clean). Newer coaches
tend to have the greatest difficulty spotting movement
faults while athletes are moving.
3 . CorrectingThe ability to facilitate better mechanics for
an athlete using visual, verbal and/or tactile cues. This
includes the ability to triage (prioritize) faults in order of
importance, which includes an understanding of how
multiple faults are related.
Once a trainer can teach the movements and see faults,
he or she is then able to correct the athlete. Effective
correction makes an athletes mechanics better.
Correcting hinges on the trainers ability to:
1. Use successful cues.
2. Know multiple corrections for each fault.
3. Triage faulty movement.
4. Balance critique with praise.
Any cue that results in improved movement mechanics
is successful and therefore a good cue. There are no
specific formulas, formats or rules to follow for cues, and
their value is based on the result. However, generally
making cues short, specific and actionable tends to result
in a greater success rate. A trainer needs multiple strategies
for each fault because different clients often respond to
the same cue in a different manner.
When multiple faults occur at once, a trainer is best served
by attacking them one at a time in order of importance
(i.e., triaging). The ordering is based on the severity of the
deviation from ideal and the athletes capacity relative to
the task; no single ordering of faults can be used across
all athletes in all applications. Throughout the cueing
process, a trainer often needs to celebrate small changes
or even just celebrate hard work to build rapport and
acknowledge a clients effort even when those efforts are

not immediately successful.
Newer trainers tend to be lacking in their ability to see
and correct movement. When coaching others, trainers
need to focus on movement. Good coaches relentlessly
watch movement with a critical eye. Good coaches are
constantly asking the following questions: How could an
individual be more efficient and safe? What cues would
result in a better position? How can cues be delivered
to produce the best response from the athlete? Good
coaches produce noticeable changes in their athletes
movement. To develop this critical eye, coaches can work
with great trainers, film themselves or other athletes, or
film classes.
4 . Group ManagementThe ability to organize and
manage, both at a micro level (within each class) and at
the macro gym level. This includes managing time well;
organization of the space, equipment and participants
for optimal flow and experience; planning ahead; etc.
Group management speaks to the trainers ability to reduce
the logistical set-up and preparation time during a class so
as to maximize the amount of teaching and movement
time. This means the trainer plans the instruction ahead
of time and perhaps pre-arranges the equipment and/
or weights to avoid excessively talking at the expense of
moving.
Allowing for enough practice time in every class is
necessary for both the trainer and client. Less practice time
gives the trainer less time to observe and cue movement
mechanics, and it gives the client less time to work on
movement with improved form.
Every student should feel he or she received personal
coaching within the group atmosphere. Regardless of
experience, trainers should make an honest assessment
of the time and attention given to each client after
each training session. The goal is to maximize a trainers
effectiveness and reach.
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5 . Presence and AttitudeThe ability to create a positive

and engaging learning environment. The trainer shows
empathy for athletes and creates rapport.
Although presence and attitude are more intangible
than the other criteria, clients immediately feel their lack.
Positive should not be interpreted as fake or forced. A
We are practicing not weightlifting

but commitment. Commitment
spawns success. Only by redoubling
our efforts do we best succeed.
Expecting success to motivate our
efforts is the losers gambit.
leading by example: A trainer should follow his or her

own advice and be an inspiration to clients.
A trainer must be able to provide a visual demonstration of
the movement. Demonstration is a useful teaching tool to
show safe and efficient movement and range-of-motion
standards. It is acceptable to use others for this purpose
in cases of physical limitations. A trainer with a good eye
should have no problem quickly finding someone for this
purpose.
Demonstration extends beyond moving well in a single
class; demonstration also means a trainer leads by example,
adhering to the same range-of-motion standards as his
or her clients, following his or her own programming
or nutrition advice, or putting forth the positive and
supportive attitude he or she wants to see in clients.
-Coach Glassman
positive learning environment may take on many different
forms. A trainer should be authentic, with a goal of creating
a positive training experience for clients. An effective
trainer recognizes each person has different needs and
goals. It is the trainers responsibility to determine how
to relate to and motivate each individual in order to
help him or her reach stated goals. An effective trainer
demonstrates interpersonal skills with an ability to interact
and communicate with each client individually.
Care, empathy and a passion for service are traits
commonly displayed by trainers with a positive presence
and attitude. Effective trainers care about improving the
quality of their clients lives. Clients perceive this care more
quickly than they perceive a trainers ability to explain
mechanics, anatomy or nutrition.
6 . DemonstrationThe ability to provide athletes with an
accurate visual example of the movement at hand. A
trainer may do this using himself or herself as an example
or by choosing another athlete to provide the example.
This requires a strong awareness of ones own movement
mechanics. Demonstration also includes the concept of
Guiding Tenets While Gaining Expertise

Expert training comes from years of experience and
study long after the completion of the Level 1 Certificate
Course. However, a novice or less experienced person can
still train others. Three important principles should guide
trainers at all levels:
1. Master the fundamentals.
2. Limit the scope.
3. Know what you dont know.
Master the Fundamentals
New athletes are most successful by adhering to the
charter of mechanics, consistency and then intensity.
Coaches often manage the time frame in which clients
reach high levels of intensity. A trainer should not be
fooled into thinking new clients need overly complex
movements and high-volume workouts to be sold on
his or her services. Coach Glassman wrote specifically
about this in an open letter to CrossFit trainers in 2005
(Fundamentals, Virtuosity, and Mastery: An Open Letter
to CrossFit Trainers). Trainers need to take time teaching
clients proper mechanics and ensuring they move
correctly before high levels of intensity are applied. Insist
on consistently safe and correct mechanics, then very
gradually increase load and volumewatching closely for
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movement faults. Not only does this decrease the risk for
injury, but it also sets athletes up for greater success in
the long term: efficient and sound mechanics allow everincreasing speeds and loads.
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.
Applying intensity at either end of the spectrumtoo

much too soon vs. too little or none at allblunts the
overall benefit from the program. Pushing ones limits
drives new adaptation, and this cannot happen without
intensity. On the other hand, pushing too hard too soon
may result in long-term inefficiencies or injury. When
the trainer is in doubt, it is better to err on the side of
caution and progress slowly. Even at low intensity, many
participants see benefits simply from performing varied
functional movements, and it will become more clear
over time that intensity can be added.
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.
Limit the Scope

Many CrossFit affiliates follow a group-class model, which
can be difficult for a novice coach. The demands of
teaching and class management often take the attention
away from seeing and correcting movement. New trainers
are encouraged to coach friends and family in individual
or small group sessions (two or three athletes) to perfect
their ability to improve mechanics before taking on large
group classes. Another option is to assist a head coach
for classes and small group training. The new trainer can
improve his or her ability to discern poor movement and
cue good movement, while the head trainer addresses the
other logistics. New trainers should seek out internships or
assistant roles at local affiliates to gain this experience. A
trainer needs to increase the size of classes gradually to
continually deliver quality training, as Coach Glassman
articulated in 2006:
Beyond the demands of running one quality class, there

is also the demand of delivering that quality training for
multiple sessions a day. As Coach Glassman said when
training in Santa Cruz, California:
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
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.
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
because they believe in my capacity to
develop theirs.
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This notion of limiting the scope for the novice trainer

means avoiding committing to too many clients or classes
beyond what will result in quality training. Although
quality training is subjective, the goal should be to have
every athlete leave a session with improved movement
and a positive experience so he or she is excited to return
for the next session.
and large markets. If you can accept the three

premises that:
1. Markets are largely unknowable
2. Excellence is obvious to everyone, and
3. 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 (Figure 1). The efficiency
and effectiveness of this paradigm are
breathtaking.
Know What You Dont Know

The directive know what you dont know means trainers
should have the clarity and self-awareness to admit when
they do not know something. Whether it is a question
regarding anatomy in the squat, why someone has back
pain or why excess sugar can compromise health, it is
not wise to try to make up information when an issue
is beyond the current level of knowledge or scope of
practice. Working only within the limits of ones knowledge
will help protect the safety of clients and build credibility.
A trainer cannot be expected to know all things related
to health and fitness. Develop and foster a community
of other professionals clients can be referred to with
confidence when necessary. Seek to learn the answers to
any questions, and in the case of any medical condition,
the trainer should always refer the client to a physician.
Pursue Excellence
To be a successful trainer (or affiliate), the recommended
business model in CrossFit is the relentless and continual
pursuit of excellence. Pursuing excellence was the guiding
tenet from the early days of the original CrossFit gym in
Santa Cruz, and the concept continues to guide larger
decisions related to CrossFit.com, the CrossFit Journal, and
the Level 1 Certificate Course, for example. The overarching
purpose is to bring more quality training to more people.
Rather than devising a business model in the pursuit of
money, devise one that is focused on making the training
(and, by extension, the clients) better. That difference is
the difference between success and failure:
The pursuit of excellence is the heart of the
CrossFit business plan. Money is, for many,
elusive because markets are unknowable. But
while markets are unknowable, excellence is
obvious to most everyone, especially in free
Figure 1. Free Markets Reward Those That

Achieve Excellence.
Marketing (in the sense of advertisements or promotions)

is not fundamentally at the heart of improving the product
or service, and therefore, not in the pursuit of excellence.
To pursue excellence, ask the question, What would make
the training or the affiliate better? An analysis of pros and
cons can muddle every decision, and most issues can be
decided by a simple question: Will it improve the quality
of the programming or the training experience? If the
answer is Yes! you are most likely pursuing excellence.
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Advance Ones Education

It is recommended that trainers never stop learning. A
CrossFit trainer should consider the Level 1 a first step
in education and should continue to educate himself
or herself in all subject areas related to fitnessanatomy,
physiology, nutrition, biomechanics, etc. A greater
understanding of each will help with teaching clients,
specifically when answering why a particular method
or movement should be included in training. Working
with other coaches, including specialty coaches, can
help a trainer better see movement faults and learn
correction strategies. Understand the mechanics, cues
and techniques of complex movements and be able to
teach them to others.
To keep up with athletes progress, a coach must continue
to refine and advance understanding of advanced skills.
If a trainers clients are not testing the limits of his or her
knowledge, the trainer is not doing a good enough job
with them. An expert coach is eager and proud to have
a student exceed his or her abilities but seeks to delay
it by staying ahead of the athletes needs rather than by
retarding the athletes growth.
Here are some specific suggestions for how trainers can
advance their education:
1. First, and foremost, teach to learn. There are ways
to teach to learn responsibly; i.e., by insisting on
the points of performance taught at the L1 and
adhering to the charter of mechanics, consistency
and intensity. These guidelines enable trainers
to learn and gain experience while safeguarding
the health and well-being of people in their care.
The key is actually working with other people in
a dynamic environment, whether they are friends
or family or athletes at a local affiliate. It is only
through experience that a trainer will learn and gain
competency. Understanding biochemistry, anatomy
and teaching methodologies is important and
supportive of this endeavor, but it is not enough to
allow a trainer to apply knowledge in real time.
2. Watch other coachesspecifically those who are more
experienced. Watch what they watch and when they
watch for it. Listen to their cues. The best coaches

often need very few words to produce noticeable
improvement in mechanics. Also watch their rapport
with clients. What draws clients to them?
3. Attend a Level 2 Certificate Course (L2). The L2 is for
trainers to work on their training (specifically seeing
and correcting movement) in the presence of their
peers. The course is designed to give trainers practical
feedback based on the six qualities of an effective
trainer. Where the Level 1 Course is tailored toward
understanding the conceptual framework of CrossFit,
the goal of the L2 is to improve the skill set needed
every day by a trainer.
4. Attend additional courses. CrossFit has a host
of specialty courses: Weightlifting, Gymnastics,
Endurance, Kettlebell, Kids, Football, Powerlifting,
Movement and Mobility, etc. Some of these
specialties are covered briefly at the Level 1
Certificate Course, but the dedicated courses offer
an in-depth look at a particular modality or skill set.
Specific methods for teaching these techniques
may differ from the general information provided
in the Level 1 Course. Seek to understand how the
differing methodologies are appropriate for different
applications. Courses are also offered under CrossFits
Certification branch and cover such topics as
anatomy and physiology and best business practices.
Those pursing advanced credentials in CrossFit may
use these courses for required continuing-education
credits, but the courses are open to anyone
interested.
5. Read and study everything related to training,
movement and health. The CrossFit Journal is a
great place to start and is free to everyone. It covers
material from all the seminars and provides examples,
opinions and practical experiences from some of the
best trainers in the community.
6. Do not be afraid to step outside the CrossFit community
for educational opportunities. It can helpful to see how
others teach, change mechanics and program. Even if a
coach is training specialists, it is likely aspects of his or her
methodology will be applicable to CrossFit clients.
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7. Study CrossFit.com. The archives (since 2001) contain

years of original CrossFit programming. It is a great
resource for learning and experimenting with
workouts.
Furthering ones education will also help in preparation
for obtaining additional credentials, such as the Certified
CrossFit Trainer (Level 3) and Certified CrossFit Coach
(Level 4). More information about these certifications
can be found here. The CrossFit Coach credential is the
preeminent trainer designation offered by CrossFit: the
goal of this evaluation is to provide a distinction for expert
coaches within the community.
CrossFit Community And Representation
Many participants at the Level 1 Certificate Course
view their Seminar Staff trainers as CrossFit or CrossFit
ambassadors. While the Seminar Staff are CrossFit
ambassadors, the most important ambassadors are those
participants who go on to become CrossFit trainers in the
community. CrossFit trainers working at the affiliate level
touch and change lives every day.
CrossFit Certification and Training Department encourages

each member of the community to attend courses and
events, to pursue higher levels of credentials and to
provide feedback. Level 1 Certificate Course participants
are asked to provide feedback upon completion of the
course, but anyone can write to coursefeedback@crossfit.
com at any time with feedback.

Thousands of CrossFit trainers have used the Level 1
Certificate Course as a springboard to their coaching
career. New trainers should use the material gained from
the Level 1 Course and this Training Guide and slowly apply
it to others, incrementally increasing their scope over time.
Fitness can be improved throughout a lifetime, and so too
can coaching. An expert coach prides himself or herself
on a commitment to continually pursuing virtuosity in the
interests of improving the health and performance of all
clients.
CrossFit hopes that these trainers care and protect the

community as they would care and protect anything they
value and respect. This would be reflected in adhering to
guidelines presented in Responsible Training, specifically
with respect for all individuals. True experts never stop
learning and never try to overstep the scope of their
knowledge. Clients have entrusted their health to CrossFit
trainers, and it is the trainers responsibility to make
safeguard and improve the health of all clients.
Much of what is now part of the CrossFit community
was suggested by the community members and then
implemented by CrossFit to bring more quality training
to more people. The CrossFit.com website, the CrossFit
Journal and even the Level 1 Certificate Course were all
launched after suggestions from the community. The
goal of CrossFit has always been to favorably affect more
people with CrossFit training, and each of these resources
has the power to do just that. CrossFit wants its trainers to
be a vibrant and engaged addition to the community. The
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Fundamentals, Virtuosity, and Mastery:

An Open Letter to CrossFit Trainers
curse afflicts learner and teacher alike. Physical training is
no different.

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.
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.
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).
What will inevitably doom a

physical training program and
dilute a coachs efficacy is a lack of
commitment to fundamentals.
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.
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.
The novices curse is manifested as excessive adornment,

silly creativity, weak fundamentals and, ultimately, marked
lack of virtuosity and delayed mastery. If you have ever
had the opportunity to be taught by the very best in any
field you have likely been surprised at how simple, how
fundamental, how basic the instruction was. The novices
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
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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
personal record (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
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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 I have been
successful only after they bring
back concrete examples.
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, I have 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.
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.
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 because they believe in my
capacity to develop theirs. World-class athletes rarely
make world-class trainers.
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
I understand that the modern and near-universal trend of

skill-less and low-skill programming delivers inferior results
and makes cheerleaders of trainers. I will have none of it. I
have to understand the mechanics, cues, and techniques
of complex movements and to be able to teach them to
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Trainer Guidance
Professional Training continued
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 are not testing the
limits of his knowledge, he is 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 is not going to happen without my being both
interested in them and interesting to them.
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.
If a trainers clients are not testing

the limits of his knowledge,
he is not doing a good enough job
with them.
In appreciation, they do all my marketing. I do not
advertise, promote, or market. I train very, very well. The
more clients I get, the more clients they bring. I do not
have time for promotion; I am too busy training.
Being a voracious reader of books, newspapers, and

magazines, I have no shortage of conversation, ideas, and
knowledge to share, and so you will 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 that is all right because I am an integral part of my
athletes lives, and life is full of laughter, tears, and hope.
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Trainer Guidance
Scaling Professional Training

The standards expressed in Professional Training
unyielding commitment to client and efficacyhave
guided everything that we 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 10 people is
not 10 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-totrainee ratio can dilute the professional training standards
that we have 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.
We have seen this skill fully and adequately developed by
only one path: gradually 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 we have described.
They also seem to have an inordinate difficulty filling their
classes.
This is exactly how we 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
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Scaling Professional Training continued
the trainers hourly rose and the clients costs fell. With
the addition of each new athlete to the session, the rates
fall for the athlete and rise for the trainer, and it all works
perfectly unless theres a perceived reduction in attention.
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.
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 did not 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. There
is 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 we 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 10 to 15 athletes per session.
This substantially raised our income. It also gave a muchnoticed 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
Every CrossFit expansion has served the entire community.

We 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,
excellence is obvious to most everyone, especially free,
and large, markets.
If you can accept the three premises that:
1. markets are largely unknowable
2. excellence is obvious to everyone, and
3. free markets reward excellence
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Scaling Professional Training continued
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.
We have used the pursuit of excellence to guide our
every move. For instance, when we were considering
the last expansion of CrossFit Santa Cruz we could not
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,
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

would not 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
us time and opportunity to commit more energy and
resources to new projects that support and develop the
CrossFit community.
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Trainer Guidance
CROSSFIT LEVEL 1 TRAINER LICENSE AGREEMENT

IN PLAIN ENGLISH
In order to register for the Level 1 Certificate Course, you must agree to the Trainer License Agreement. Be sure to read
it thoroughly to gain a clear understanding of what is permitted and prohibited as a CrossFit Level 1 Trainer (CF-L1). If
you engage in any activity prohibited in the Agreement, it is possible that you may be sued, lose your Level 1 Trainer
Certificate, and/or have your application denied when you apply for CrossFit Affiliation.
This document is to provide a summary in laymens terms, although you are responsible for everything in the original
Trainer License Agreement. To begin with, we must distinguish between the CrossFit methodology, and the CrossFit
brand name.
The CrossFit methodology is free. It has been available on CrossFit.com every day for more than a decade, and free
for the world to use personally.
The CrossFit brand name is not free to use. Even with an L1 Trainer Certificate (i.e., even if you passed the Level 1
test), you cannot use the CrossFit brand name to advertise, market, promote, or solicit business or service in any way. If
you do, your Trainer Certificate can be revoked, you may get sued, and you may be denied Affiliation.
To obtain a license to advertise and promote CrossFit training, you must affiliate. Affiliation is described in detail here.
If you passed the Level 1 test, you may list CrossFit Level 1 Trainer or CF-L1 Trainer on your resume, business card, or
biography of a website. That is it. Nothing more is permitted regarding use of the CrossFit brand name. You can train
yourself, teach your friends for free, introduce the methodology to others, and wear a CrossFit T-shirt proudly, but you
cannot use the CrossFit brand name or CrossFit copyrighted material to describe what you do or to market your goods
and services. Additionally, you cannot re-package the method, rephrase the articulation, and label it as your creation.
That would be plagiarism; not only is it wrong, but it is copyright infringement.
Our legal department aggressively pursues any unlicensed use of the CrossFit brand name and CrossFit copyrighted
material everywhere in the world. If you are unsure of the appropriate use of the CrossFit brand name, please contact
affiliatesupport@crossfit.com, or hire a lawyer. To report suspected unlicensed use of the CrossFit brand name, send an
email to iptheft@crossfit.com.
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Trainer Guidance
CrossFit Level 1 Trainer License Agreement in Plain English continued
Frequently Asked Questions

Can I teach CrossFit classes with a Level 1 Certificate?
If you are at an existing affiliate, a CrossFit-L1 trainer may teach CrossFit classes.
If you are not at an existing affiliate, such as at a commercial gym, you may certainly use what you have learned, but you
may not call it CrossFit or use the CrossFit trademarks in any way.
If I am a CrossFit L1 Trainer, can I advertise or market training similar to CrossFit without using the CrossFit name?
As a CrossFit L1 Trainer, you may use the CrossFit methodology and you may train people on your own, but only affiliation
entitles you to use the CrossFit trademark to describe your own programming.
If I am a CrossFit L1 Trainer, can I tell my clients we are doing CrossFit without advertising it in any written or
marketing materials?
No. Word-of-mouth marketing of CrossFit training is not permitted without first becoming an affiliate. As a CrossFit L1
Trainer, you may use the CrossFit methodology and you may train people on your own, but only affiliation entitles you
to use the CrossFit trademark to describe your own programming, even by word of mouth.
If I hold a CrossFit Level 1 Certificate but do not work at an affiliate, how can I promote that I do CrossFit
training without opening a gym?
A personal trainer with a Level 1 Certificate who trains clients in non-affiliate locations (e.g., at their homes, commercial
gyms) cannot use the CrossFit trademark without becoming an affiliate. See above.
Is it acceptable to advertise CrossFit training if I am a trainer at an existing affiliate?
Yes, if you work at an existing affiliate and hold a Level 1 Certificate, the affiliate may advertise CrossFit branded training,
and you may advertise that you are a CrossFit trainer at that affiliate.
What does obtaining a Level 1 Certificate afford an individual beyond a designation?
Obtaining a Level 1 Certificate affords the trainer the right to be listed in the CrossFit Trainer Directory, an online database
for the public to locate CrossFit trainers. The Level 1 Certificate also is a pre-requisite for trainers to legitimately use Subject
Matter Experts (SME) certificates and material to train others in those specialties (e.g., CrossFit Gymnastics Trainer).
What does obtaining a Level 1 Certificate afford an individual for furthering their education?
The Level 1 Certificate is a pre-requisite for more advanced CrossFit Courses, such as Levels 2 through 4. It is also necessary
to use the Trainer designation with SME courses. See above.
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What is the purpose of the Level 1 Training Guide?

What is the purpose of the Level 1 Training Guide?

What are some of the topics covered in the Training Guide?

What are some of the topics covered in the Training Guide?

The CrossFit Level 1 Training Guide is a collection of CrossFit Journal

This Guide is designed to be used in conjunction with the Level 1

The Glute-Ham Developer Sit-Up. . . . . . . . . . . . . . . . . . . . . . . . . . . 92

Nine Foundational Movements Summary . . . . . . . . . . . . . . . . . 95

What is Fitness? (Part 1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

What is Fitness? (Part 2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

Nutrition: Avoiding Metabolic Derangement. . . . . . . . . . . . . . 30

Push Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100

Push Jerk. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 101

Zone Meal Plans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

Typical CrossFit Block Prescriptions and Adjustments. . . . . 45

Sumo Deadlift High Pull . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103

Medicine-Ball Clean. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104

Trainer Guidance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105

Level 1 Training Guide | CrossFit

Originally published in April 2007

Level 1 Training Guide | CrossFit

CrossFit increases work capacity across broad time and

Weve taken high intensity,

Level 1 Training Guide | CrossFit

Originally published in April 2002

CrossFit was developed to enhance an individuals

Level 1 Training Guide | CrossFit

training modalities, constant training and practice

is not a matter of opinion but solid, irrefutable scientific

Level 1 Training Guide | CrossFit

Your Current Regimen

is supported by the simple observation that powerful hip

Level 1 Training Guide | CrossFit

The CrossFit definition of an athlete is a bit tighter. The

Significantly improve your

and exceptional and that elite athletes typically show

Level 1 Training Guide | CrossFit

What If I Do Not Have Time For All Of This?

each of the 10 physical adaptations. Endurance athletes

Level 1 Training Guide | CrossFit

In addition to learning to impart explosive forces, the

examination of the characteristics of aerobic vs. anaerobic

Level 1 Training Guide | CrossFit

and holds. These skills are unrivaled in their benefit to the

This is not a comforting message in an age where

Level 1 Training Guide | CrossFit

The CrossFit concept can be viewed

throwing, and sprinting are all measures of power.

Level 1 Training Guide | CrossFit

We are unique and again distinctive to the extent that we

The importance of functional movements is primarily

Level 1 Training Guide | CrossFit

pound of lean body mass (depending on your activity

What Foods Should I Avoid?

Level 1 Training Guide | CrossFit

What is Fitness? (Part 1)

It will come as no surprise to most of you that our view

Figure 1. World Class Fitness in 100 Words.

Level 1 Training Guide | CrossFit

What is Fitness? (Part 1) continued