CrossFit Training Philosophy

CrossFit Fitness Standards

  • Ten recognized general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.  The more fit you become, the more proficient and competent you become in each of these categories.
  • CrossFit trains athletes to be good at EVERYTHING, not great at ONE thing.
  • The Hopper Model: The ability to perform well at any and every task imaginable.
  • Competency and training in each of the three metabolic pathways: phosphagen (Highest Power –> Olympic Lift), glycolytic (Moderate Power –> Sprints),  and oxidative (endurance sports)
  • Sickness, Wellness, and Fitness Spectrum: CrossFit aim’s to equip athletes with the means to surpass wellness.

CrossFit Fitness Spectrum

CrossFit (The Sport of Fitness) in 100 Words:

  1. Paleo: 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.
  2. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
  3. 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.
  4. Regularly learn and play new sports.

CrossFit Implemented:

Non-randomized interval training of gymnastics, weightlifting, and sprints.

“…. strive to blur distinctions between “cardio” and strength training.  Nature has no regard for this distinction.”

CrossFit Pyramid of Fitness


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