This Guide is designed to be used in conjunction with our CrossFit Level 1 Trainer Course to help you develop your training knowledge and skills, and to help you prepare forthe Level 1 Trainer Test. This is an essential, not an exhaustive resource. Some of the knowledge required to pass the test comes from these articles; all other material comes directly from the two-day course.
The information contained in these articles is foundational to the CrossFit methodology, and, along with the rest of the Journal, should support any successful training venture.Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
Table of Contents
CrossFit Understanding CrossFit Foundations What is Fitness? 3-D Definition of Fitness & Health Technique Threshold Training Movements Anatomy and Physiology for Jocks Squat Clinic The Overhead Squat Shoulder Press, Push Press, Push Jerk The Deadlift Medicine Ball Cleans TheGlute-Ham Developer Sit-up Nutrition Food Glycemic Index Meal Plans Nutrition Lecture: Avoiding Disease Nutrition Lecture: Optimizing Performance Diet, Inflammation and Disease 67 69 71 81 81 82 29 32 39 47 52 57 63 3 6 16 25 27 27 Programming & Scaling A Theoretical Template for CrossFit’s Programming “The Girls” for Grandmas Training & Coaching Fundamentals, Virtuosity and Mastery Killer Workouts TheTruth About Rhabdo Teaching, Seeing, Correcting The 9 Movements Air Squat Front Squat Overhead Squat Shoulder Press Push Press Push Jerk Deadlift Sumo Deadlift High Pull Medicine Ball Clean Your License 94 96 99 104 105 106 107 108 109 110 111 112 113 115 84 89
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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
The aims, prescription, methodology, implementation, and adaptations of CrossFit are collectively and individually unique, defining of CrossFit, and instrumental in our program’s 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 forany physical contingency—prepare 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 notspecializing. The second issue (“What is Fitness?”) of the CrossFit Journal details this perspective. Prescription The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They arenatural, 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 intensityis the independent variable most commonly associated with maximizing favorable adaptation to exercise. Recognizing that the breadth and depth of a program’s 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 challenges—i.e., unknown and unknowable...