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 (The Sport of Fitness) in 100 Words:
- 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.
- Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, ﬂips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
- Regularly learn and play new sports.
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.”