LEVEL 1 Training Guide Summary

SUMMARYOFTHE“LEVEL1CERTIFICATE”CROSSFITTRAINING

GUIDEAllinformationfoundinthisdocumenthasbeenextractedoradaptedfromtheOfficialCrossFitTrainingGuide.Pleaserefertotheofficialdocumentincaseofanyconcerns,doubtsormisunderstandingoftheinformationprovided.ImadethisguideasaquicksummaryofthemostimportantfactsfoundintheCrossFitTrainingGuide.TheaimofthisdocumentistohelpotherspreparingtheCF-L1CertificateExamortohaveaquickandeasyapproachtotheCrossFitmethodologyandvalues.

Createdby:DavidAgüeraSalas

CROSSFITMETHODOLOGY

UNDERSTANDINGCROSSFIT

AIMS

• Toforgeabroad,generalandinclusivefitness• Prepareathletesfortheunknownandfortheunknowable• Lookingatallsportstogiveathletesperformanceadvantage

PRESCRIPTION

• CROSSFITis:“Constantlyvaried,highintensity,functional

movement”• Functionalmovements:Universalmotorrecruitmentpatterns,

performedformcoretoextremity,multi-joint• Capacitytomovelargeloadsoverlongdistancesasquickaspossible

METHODOLOGY

• Empirical:“Evidencebasefitness”Safety,efficacyandefficiencycan

onlybesupportedbymeasured,observableandrepeatabledata.• Communitydevelopedandtested

ADAPTIONS

• Crossfitincreasesworkcapacityacrossbroadtimeandmodal

domains• Allothercommonmetrics(VO2max,lactatethreshold,body

composition,strength,flexibility…)arecorrelatives-derivatives

CONCLUSION

• Crossfitisanopen-sourceenginewhereathletesandcoachescandemonstrateandevaluateitsprogramming,withthegoalofoptimizinghumanperformance

FOUNDATIONS

− CROSSFITisacorestrengthandconditioningprogram− Optimize10fitnessdomains:

Ø Cardiovascular/RespiratoryenduranceØ StaminaØ StrengthØ FlexibilityØ PowerØ SpeedØ CoordinationØ AgilityØ BalanceØ Accuracy

− Enhanceallphysicaltasksperformingmultiple,diverseandrandomized

challenges− Maximizeneuroendocrineresponse− Developsuccessfuldietstrategies− Trainathletesfromrudimentarytoadvancemovements,developing

dynamicandstaticbodycontrol,maximizingstrength-to-weightratioandflexibility

− EmphasiseonOlympicWeightlifting− Everythingisscalableandadaptable,CROSSFITisforeveryone

“CORESTRENGTHANDCONDITIONINGPROGRAM?”

Crossfitisacorestrengthandconditioningprogramintwosenses:

• Isfoundationaltoallotherathleticneeds“thestuffeveryoneneeds”• Crossfitmovementsarefocusedinthecore,theaxisofourbodies

(hipsandtorso),maximizinghipextension,fromcoretoextremity

CROSSFITDEFINITIONOFATHLETE

• “Apersonwhoistrainedorskilledinstrength,power,balance,agility,flexibilityandendurance”

“FRINGEATHLETES”

• Crossfitconsidersallthosespecificathletessuchassumowrestler,

triathlete,marathonerandpowerlifter,FRINGEATHLETESastheirfitnessskillsaretoofocusedontheirsportanddon’tdelivercompetencyoradaptiontoallgeneralphysicaldomains

AEROBICSANDANAEROBICS Therearethreeenergysystemspresentinourbodythatfuelouractivities

• AEROBIC:Whenoxygenisutilizedtometabolizesubstratesderivedfromfoodtoliberateenergy

Ø Activitiesgreaterthan90secondsindurationØ Lowtomoderateintensity

• ANAEROBIC:Whenenergyisliberatedfromsubstratesinabsenceof

oxygen.TwosystemsPHOSPHAGEN(phosphocreatine)andLACTICACID(glycolytic)

Ø ItcouldhelptodevelopAEROBICfitnessØ NomusclelossØ LessthantwominutesindurationØ Moderatetohighintensity

IthastobementionthatALLSYSTEMSoccuratthesametimeduringeachphysicalactivity.However,onemayprevailordominatetotheother.

NEUROENDOCRINEADAPTION

• Isachangeinthebodythataffectsyoueitherneurologicallyorhormonally

• Testosteroneincreases,insulin-likegrowthfactorandhumangrowthhormonearesomeofthechangesmayoccurwhenexercisingCrossfit

• Increasemusclemassandbonedensityimprove

POWER

• “Timerateofdoingwork”“hardandfast”• PowerdevelopmentisthekeyelementinCrossfitprogramming

DIET

• PROTEINshouldbeleanand30%ofyourtotalcaloricload• CARBOHYDRATESshouldbelowGI(glycemicindex)and40%of

yourtotalcaloricload• FATSshouldbefromwholefoodsourcesand30%ofyourtotal

caloricload• Caloricloadshouldbebasedonproteinneeds,whichshouldbe

between0.7to1gramofproteinperpoundofleanbodymass(dependantofactivitylevels)

WHATISFITNESS?Crossfitmakesuseoffourdifferentmodelsforevaluatingfitness:

1. THE10GENERALPHYSICALSKILLS

• TheyareCardiovascular/respiratoryendurance,stamina,strength,flexibility,power,speed,coordination,agility,balanceandaccuracy.

• Aregimendevelopsfitnesstothedegreeitimprovesthese10skills• Endurance,stamina,strengthandflexibilityareimprovedthrough

TRAINING• Coordination,agility,balanceandaccuracycomefromPRACTICE• PowerandspeedareADAPTIONSofbothpracticeandtraining.

2. THEHOPPER

TheHoppermodelusesahopperfilledupwithallphysicalskillsandsports,fromherethefittestathletewouldbetheonethatperformsthebestinanyofthose,bytakingoneatrandomandputtingittotest.Theideaistoperformwellatalltasksandforgetanyprevioustrainingnotionsaboutsets,rest,repetitions,exercises,order,routines,periodization,etc.

3. THEMETABOLICPATHWAYS PHOSPHOCREATINE GLYCOLITIC OXIDATIVETimeDomain Short≈10” Medium≈120” Long>120”Anaerobicvs.Aerobic

Anaerobic Anaerobic Aerobic

PowerOutput Maxintensity(100%)

Medium-high(70%)

Low(40%)

Othernames Phosphagen Lactate AerobicLocation Cytosolofmuscle

cellsCytosolofallcells Mitochondriaof

cellsMusclefibretype

TypeIIb TypeIIa TypeI

Substrate Phosphocreatinemoleculesinmuscles

Glucosefrommuscle(glycogen)orfat(glycerol)

Pyruvate(glycolysis)oracetate(fatorprotein)

ATPmechanism PhosphatemoleculefromphosphocreatinejoinsADPtoformATP

Glucoseoxidicedtopyruvateproduces2ATPmolecules

Pyruvateoxidizedtoproduce34ATP(fat,proteinyieldsless)

4. SICKNESS-WELLNESS-FITNESSCONTINUUM

Thismodelemphasisestheideathateveryhealthindicatororvaluegoesfromsickness,towellnesstofitness.Bloodpressure,bodyfat,bonedensity,triglycerides,cholesterol,flexibility,musclemass,etc.Allofthegofromabadstate(sickness,pathology)toabetterstate(wellness,average)tothebestpossible(fitness,nopathologynorisk)

Parameter Sickness Wellness FitnessBodyfat(%) >25%men

>32%women≈18%men≈20%women

≈6%man≈12%women

Bloodpressure(mm/Hg)

>140/90 120/80 105/60

RestingHeartRate(bpm)

>100 70 50

Triglycerides(mg/dl)

>200 <150 <100

Low-densityLipoprotein(mg/dl)

>160 120 <100

High-densityLipoprotein(mg/dl)

<40 40-59 >60

C-reactiveProtein(mg/L)

>3 1-3 <1

INTERVALTRAINING

• Thekeytodevelopaerobicconditioningusinganaerobictrainingwhilekeepingmusclemassandnotlosinginstrength,speedandpower

• “TABATA”isthemosteffectiveandwell-knowninterval-trainingmethod.Basedon20”workand10”restrepeated8times

• Therearethreewavesofadaptiontoendurancetraining:

Ø IncreasemaximaloxygenconsumptionØ IncreaselactatelevelØ Increasedefficiency

InCrossfitweareinterestedinmaximizingthefirstadaptionwhileprocuringthesecondandavoidingthethird.Secondandthirdadaptionsaresportspecificandfocusingtoomuchonthemcouldleadtoadecreaseinsomeofthe10physicalskills.

InCrossfitwemakeuseofConditioning(run,row…)Gymnastics(calisthenics,bodyweight,pull-ups,push-ups,sit-ups…)andWeightlifting(Olympiclifts,throwing…)toachieveourgoalsNutritionisthekeyandthebasetoreachfitnessgoals.WeencourageadietbasedonProtein30%,Carbohydrates40%andFats30%.TheZoneDietbyDrBarrySearshasdemonstratedtobeofgreatprecisionandtoblendperfectlyintoCrossfittraining.

CROSSFITDEFINITIONOFFITNESSANDHEALTHBackin2009CrossfitCEOCoachGlassmanpublishedthedefinitionofFitnessandHealthinalecturetohisstudents.Duringalltheseyearsnoonewasabletogiveanadequatedefinitionoftheseterms.Power(average)=ForcexDistance/TimeYouabilitytomovelargeloads,longdistances,quicklyacrossvarieddomainsISFITNESS.FITNESSisdefinedasworkcapacityacrossbroadtimeandmodaldomains,thesameashealth,whichisdefinedinthesamevariablesbutacrossone’sage.Inordertodevelophighvolumesofworkcapacity,propertechniquemustbetrained.Astechniquedevelops,intensityandhighspeedcanbeintroducedtotraining.Asaresult,youpoweroutputwillincrease.

NUTRITION:AVOIDINGMETABOLICDERANGEMENTInCrossfitourrecommendationisto“eatmeatandvegetables,nutsandseeds,somefruit,littlestarchandnosugar”DuringalongtimethebattlebetweenWE(low-carb,low-calorie,goodfat)andTHEY(low-fat,low-calorie,high-carb)havemovedthenutritionworld.Intherecentyearsandthroughalotofnutritioninvestigation,itseemsthatWEarewinningthebattle.Ithasbeendemonstratedthatahighcarbohydratedietwillmakeyousickandfatwillincreaserapidly.Thefactthatournutritionmodeliswinningthebattleisbecausewhentestedittrumpstheopposition’smodel.Ourdietworksandtheirsdoesnot.

GLYCEMICINDEXForseveralyearstonow,badscienceandpoliticshavejoinedhandstoproducethemostcostlyerrorinthehistoryofhumansciencetheLOW-FATdiet.Thisdiethascausedmillionsofdeaths,hartdisease,diabetes,cancerandotherchronicdiseases.Anewwaveiscominginnutrition,wheretheguiltyisnolongerdietaryfatbutexcessincarbohydrate(particularlyrefinedorprocessedcarb).Thereisnoscientificfoundationtoblamedietaryfatsasthemayorcauseofobesity.Someofthenewdevelopersofthiswavehavelinkedtheobesitywith“Hyperinsulinemia”.Itisachronicandacuteelevationofinsulinderivedfromhighconsumptionofcarbohydrates,whichleadustoobesity.FromthisidearaisestheGLYCEMICINDEX(orGI)term.GlycemicIndexissimplyameasureofafood’spropensitytoraisebloodsugar.HIGHGIfoodsaretypicallystarchy,sweetorprocessedfoodlikebread,pasta,rice,potato,grainsanddesserts.GLYCEMICLOADand“reasonableportions”helpustodetermineourdiet.TherearesomehighGIfoodsthataregoodifeateninreasonableamounts.ThisiswhyweuseTHEZONEDIETstrategytoconstructourfoodplans,asitgivesusacompleteideaofwhichandhowmuch(macronutrients)weshouldeat. THEZONE’SMEALPLANS

• TheZoneDietusesa“blockstructure”patterntohelpusestimatetheamountofeachmacronutrientweneedtoincludeinourdiet.WeshouldeatadeterminednumberofblockofEACHmacronutrientinEACHmeal,thatmeansthateverytimewesitdowntoeatwewillhaveprotein,carbsandfatsinthesameplate,noexcuses.

• 7gramsofprotein=1blockofprotein• 9gramsofcarbohydrates=1blockcarbohydrates• 3gramsoffat=1blockoffat

Yes,OK.But,howmuchchickenisblockofchicken?HereiswheretheBLOCKCHARToffoodcomesintoplay.Inthezone,allhumanscalculatetheirmealstoa2,3,4or5blocksofeachmacronutrientforbreakfast,lunchanddinner.Alsoweneedtocalculate1or2blocksnacksbetweenlunchanddinnerandbeforegoingtobed

Beinga“4-blocker”meansthatyoueatthreemealseachdaycomposedof4blocksofprotein,4blocksofcarband4blocksoffat.Thereisatablewhereyoumustfindwhichkindofpersonyouare(small,medium,large,athlete)whichwilltellyouhowmanyblockyoushouldbaseyouplanon.

IfyouhaveproblemstryingtoplaceyourselfinthetableyoucantrytheBODYFATCALCULATOR,hostedinDRBarrySearswebpage;http://www.zonediet.com/resources/body-fat-calculator/Oneyougetthisisprettysimple,havealookattheZONEFOODBLOCKGUIDEhttp://www.zonediet.com/resources/food-blocks/?nlsignup=1andstartchoosingyourmacronutrientsoptionsandamountstoeachmeal.

TYPICALCROSSFITBLOCKPRESCRIPTIONSANDADJUSTMENTSTobestunderstandtheZoneDiet,CrossfitersshouldreadDRBarrySearsbook“EntertheZone”togetmoreinformationregardingblockprescriptionsand“fatintake”adjustments.Incaseswhenanathletechoosesthewrongblocksize,thiscanbemodifiedafterafewweeksifnoresultsareshown.Whenstartinganyblocklevelitisimperativetomeasureandweighteverymeal.AmoreprecisewaytodetermineyourZoneBlockPrescriptionis:

• ZoneBlockPrescription=LeanBodyMass(lb)xActivityLevel7(gramsproteinperblock)

• TheActivityLevelrangesfrom0-1.Forthosewhotrainseveraldaysaweek

anddonothavealabor-intensivejob,theactivityshouldbe0.7(mostCROSSFITTERS.ThisassumptionsimplifiestheZoneblockofa10%oftheathletebodymass.Todothemaths,FIRSTyouhavetoknowyourLeanBodyMass,youcanuseseveralways(calipersareaconvenientone)Foranindividualof185lbitwouldbe: Leanbodymass=185(lb)–(0,16x185)=155.4(lb)Withtheactivitylevelof0.7willusethesimplifiedformula BlockPrescription=155.4x0,10=15,54blocks(≈15blocks)NOTEthatthissystemisanestimateandaninaccurateLeanBodyMasswillaffectit.ButasaverageCrossfiterswecanuseit.

INCREASINGFATINTAKE

Thecaloricrestrictionwillleadtoa“leanbody”whileprovidingenoughproteinandcarbohydratefortypicalCrossfitactivitylevels.Inthosecaseswheretheathletebecomes“toolean”anditaffectshisperformance,fatintakemustbeincreased.Thiscouldbeachievedbedoublingtheamountorevenmayorincreasesifitwasnecessary.Theseincreaseswillchangethedietpercentages.Forexampleforatwicefatintakethelevelswillbe:Protein23%,Carb31%and46%Fats.

SUPLEMENTATIONWhole,unprocessedfoodsarethebestsourceofbothmacronutrientsandmicronutrientsintermsofcomposition,varietyanddensity.Supplementationisgenerallynotrecommended.ThereareonlyafewcasesinthemostimportantisFishOil.

Ø Itprovidesomega-3fattyacids(typeofpolyunsaturatedfats)Ø Polyunsaturatedfatsareessentialfattyacids,whichmeansthebodycannot

generatethemfromanothernutrientsandMUSTbeeatenwithinthedietØ Alpha-Linoleicacid(ALA)omega-3andtheLinoleicacid(LA)omega-6Ø Omeega-3areknownas“anti-inflammatory”andOmega-6as“pro-

inflammatory”.Bothareneededbasedontheirphysiologicalfunctionsandareneededinequalquantities

Omega-6arevastlybeenconsumedinaratioof20:1againstOmega-3,that’swhytheneedtobalancethemissocriticalforahealthylife.SourcesofOmega-6are:VegetableOils,Nuts,MeatorEggs(grainfed/feedlot)andfarmraisedfish.Fishoilwillhelptoreducetheinflammatoryresponsesinourbodyprovidingtwotypesoffattyacids:EPA(eicosapentaenoic)andDHA(docosahexaenoic).ThebodycanconvertALAtoEPAandDHAbutthisisinefficient.Somedoctorshaverecommendedadailyintakeof3gramsofEPAandDHA.SourceshighinALAarenotrecommendedsuchasFlaxseedoilbecauseofthepoorconversiontoEPAandDHA.Iftheindividualisvegan,DHAcanbeobtainedwithalgaeoil.Someresearchhavedemonstratedthatomega-3helpsimprovingthefluidityofcellmembranes,improveinsulinsensitivity,cardiovascularfunction,nervous-systemfunction,immunehealth,memoryandmoodissues.Asithassomeanti-coagulantproperties,itisadvisableforsomemilitaryforcestoavoidtheconsumptionbeforedeploymentoranypersonbeforehavingasurgery

ATHEORETICALTEMPLATEFORCROSSFIT’SPROGRAMMINGAlthoughatemplateofprogrammingwouldlooklikearegimenorroutine,thevarietyofelementsandworkoutstructuregiveCrossfitthepossibilitytoprogramfortheunknown.Mode,exercises,metabolicpathways,rest,intensity,setsandrepswillvaryinanunimaginableway,openingthespectrumoftrainingtounknowablelevels. TEMPLATEMACROVIEW

ThebasictemplatewepursueisaTHREE-DAYS-ON,ONE-DAY-OFF.Ithasproventobeeffectiveenoughtoallowtheathletetoworkathighintensitiesforthreedays,afterthat,theintensitycannotbemaintainandatheathleteshouldrest.Thispatterndoesn’tmatchwiththegeneralfive-days-ontwo-days-offthatgovernmostofourworkhabits.Toadequatethis,afive-days-ontwo-days-offcanbeusedandisalsoproductive.

ELEMENTSBYMODALITY

• Threedistinctivemodalities:“M”MetabolicConditioning,“G”Gymnasticsand“W”forweightlifting

• MetabolicConditioning:Cardioelementssuchasrunning,rowing,swimming,etc.

• Gymnastics:Bodyweightexercisesorcalisthenics.• Weightlifting:Olympicandpowerliftingmovements

WORKOUTSTRUCTURE

• SINGLEDAYS(3,5,9):Focusonasingleexercise.If“M”wouldbea

long,slowdistanceeffort;If“G”wouldbepracticeofasinglehighcomplexskill;If“W”wouldbeasingleliftperformedathigh-weightandlow-repetitionOnsingleactivitydays,recoveryisnotalimitingfactor.Restperiodsshouldallowthetasktobeexecutedproperlyanditcanbelearntanddeveloped.

• TWO-ELEMENTSDAYS(2,6,10):Thestructurewouldtypicallybeacoupletofexercisesperformedalternatelyforatotalof3to5rounds.Inthesedaysthetaskisthekeyandthetimewillvary.Theelementsshouldbemoderatetohigh-intensityandworkrestmanagementiscritical.Ideallythefirstroundwouldbehardbutachievableandthefollowingwillrequirepacing,restandbreakingthetaskuptomanageableefforts.

• THREE-ELEMENTS-DAYS(3,7,11):ThestructureistypicallyatripletofexercisesrepeatedforaspecifiednumberofminutesandscoredbytheamountoftotalroundscompletedTheseworkoutsare“timepriority”astheathleteiskeptmovingforthespecifiedtimecompletingasmanycyclesaspossible.Theelementsshouldn’tbeascomplexasthetwo-exercises-dayinordertoavoidtheathletetostopfrequentlybecauseofthecomplexityofthemovements.Work-restintervalsareamarginalfactor.

CROSSFITMOVEMENTS

ANATOMYANDPHYSIOLOGYFORJOCKS

Basicallyweteachourathletesforbodyparts,threejointsandtwodirectionsofmovement.

• Femurandtibiaconstitute“theleg”• Pelvisandspineconstitute“thetrunk”• “Flexion”isreducingtheangleofajoint• “Extension”isincreasingtheangleofajoint

Oncethisisclear,weofferthesebitsofbiomechanics:

• Functionalmovementwedsthespinetothepelvis• Powerfulhipextensioniscertainlyandnearlysufficientforeliteathletic

capacity• Donotletthepelvischasethefemurinsteadofthespine.Werefertothisas

“mutedhipfunction”.Ifthehipangleremainsopenitwilllackpowertoextend

AIRSQUAT

1. POINTSOFPERFORMANCE

SETUP:

• Heelsshoulderwidthandtoesslightlyout• Fullextensionhipsandknees,lookforward• Weightonheels• Keepchestupandbraceabstomaintainneutralspineposition

EXECUTION:

• Hipstravelbackanddown,keeplumbarcurve• Don’tsink,pulldownwithyourhips• Bottomisbelowtheparallel• Kneesstayinlinewiththefeet,kneesdon’trollinsidefeet• Headpositionisneutral

FINISH:

• Returntofullextensionatthehipandknees• Tryexertpressuretotheoutsideofyourfeet

2. COMMONFAULTS

LOSSLUMBARCURVE:

• Lackoffocus,tighthamstrings,cheatforbalance• Telltheathleteto“liftthechest”• Raisethearmswhendescending

SHIFTINGWEIGHTTOTOES

• Weakglute/hamstrings,cheattobalance• Exaggerateweightonheelsbyliftingtoes• Giveatactilecuetoouchthehipsbackanddown

NOTGOINGTOPARALLEL

• Weakhipextensors,laziness,quaddominance• Tellathletetogo“lower”• Trysquattingtoa10”boxormedicineball

KNEESMOVINGFORWARD

• Giveatactilecuetopushhipsbackanddown• Blockthekneestravellingforwardatthestartofthesquat

KNEESROLLINGINSIDE

• Weakadductors,cheattoquads• Tellathletetopushkneesout

WRECKSQUAT

• Inabilitytokeeplumbarcurve,weightonheelsandreachdepthatthesametime

• Facingwallsquattherapy,10”boxbehind,heelstouchingtheboxandchestclosetowall.Havethemtosquatslowly,maintainingcontrolandweightonheels

IMMATURESQUAT

• LumbarcurveOK,fulldepthreachedandgoodweightonheelsbutathletecantileverforwardontothequadstomaintainbalance

• FixedasthepreviouscaseFRONTSQUAT

1. POINTSOFPERFORMANCESET-UP:

• Sameasairsquat• Bar“racked”ontheshoulders,handsoutsideshoulderswidth

andloosefingertipgrip• Elbowshigh,upperarmparalleltotheground

EXECUTION:

• Sameasairsquat• Keepingthebarrackedproperlyduringthemovementnot

droppingtheelbows

FINISH:

• Sameasairsquat

2. COMMONFAULTSANDCORRECTIONS

IMPROPERRACKPOSITION

• Tellathlete“elbowshigh”and“restthebaronfingertips”• Adjustmanuallytheposition

ELBOWSDROPDURINGTHESQUAT

• “Elbowsup”and“liftchest”• Placeanarmunderathletearmstokeeptheposition

OVERHEADSQUAT


SET-UP:

• Sameasairsquat• Barheldoverhead,frontalplane,widegrip• Activeshoulders(armpitsforwardandshoulderspushupinto

thebar)• Elbowslocked

EXECUTION:

• Sameasairsquat• Maintainconstantupwardpressureandactiveshoulders• Barremainsonthefrontalplaneorslightlybehind

FINISH:

• Sameasairsquat


INACTIVEOVERHEADPOSITION(FLEXEDELBOWSORINACTIVESHOULDERS)

• Tellathletetopushupthebar• Tactilecuetopushelbowsstraight,shouldersupandarmpits

forward

BARMOVESFORWARDTOTHEFRONTALPLANE

• Fixtheathletepositiontopushthebarbacktofrontalplaneorevenbehindit

SHOULDERPRESS


SET-UP:

• Feetshoulderwidth• Handsjustoutsidetheshoulders• Barrestingontherackposition• Elbowsinfrontofthebar(lowerthaninthefrontsquat)• Keepchestupandbraceabstokeepneutralspine• Closedgrip

EXECUTION:

• Theactionisto:press• Retracttheheadandpressthebaroverhead,finishingwith

lockedarms• Nodipaction,barwillreturntoneutralpositionafterthebaris

lifted

FINISH:

• Barlockedoutoverheadwithactiveshouldersandhipandkneesatfullextension

• Toreturnthebar,pushelbowsforwardandretractthefaceuntilthebarisre-racked


LEANINGBACKWITHRIBSSTICKINGOUT

• Tighttheabdominalsbutkeepingthebarproperposition

BARFINISHFORWARDOFFRONTALPLANE

• Fixpressupandpullbackonthebarasittravelstooverhead

SHOULDERSNOTACTIVEORBENTELBOWS

• Tellathleteto“pressup”anduseatactilecuetolockelbowsandpushshouldersup

BARARCSAROUNDTHEFACE

• Fixpullheadback• Checkelbowsarenottoolowintheset-up• Blockthebarpathwithanobject(PVCpipe)

PUSHPRESS


SET-UP:

• Sameasshoulderpress

EXECUTION:

• Theactionisto:dip,drive,press• Dip:Performashallowdip(flexionofthehips)wheretheknees

pushforwardslightly,hipsgobackslightlyandcheststaysupright

• Drive:extendhiprapidlyandfully• Press:retractthehead,pressthebaroverheadwithlockedarms

FINISH:



Allfaultsandcorrectionsfromtheshoulderpressapplyplus:

FORWARDINCLINATIONOFTHECHEST

• Havetheathletetoholdthedipandcorrectthepositionofthetorso

• “Shallowerdip”• “Kneesforward”• DipTherapy:Standwithbackagainstwall,hipsandshoulder

bladestouchingthewall,thendipanddrivekeepingthemintouchwiththewall

MUTEDHIPFAULT• Useatactilecuetohelptheathletecreateflexionofthehipinthe

dip

PRESSINGEARLY:PRESSBEGINSBEFOREHIPEXTENDS• Takebacktheathleteintoearlyprogressionsperformingtwo

dipsandonepress

3. TEACHINGPROGRESSION(WITHPVCPIPE)

1. DIP2. DIP-DRIVE(SLOW)3. DIP-DRIVE(FAST)4. FULLPUSHPRESS

PUSHJERK


SET-UP:


EXECUTION:

• Theactionisto:dip,drive,pressunder,stand• Dip:Performashallowdip• Drive:extendhiprapidlyandfully• Pressunder:retracthipdownwardanddrivethebodyunderthe

bar,whilerapidlypressingthebaroverhead.• Standtofullextension

FINISH:



Allfaultsandcorrectionsfromshoulderpressandpushpressapplyplus:

LACKOFHIPEXTENSION

• “Jumphigher”• Placeyourhandatthetopoftheathlete’sheadwhenfully

standing,keepitandaskhimtotouchitduringthedrive

POORACTIVEOVERHEADPOSITION• Cuetheathletetopressuponthebar

NOTSTANDINGUPWITHTHEBARBEFORERE-RACKINGITONTHESHOULDERS• Cuetheathletetokeepthebaroverheaduntilthelegsare

straight

LANDINGTOOWIDE• Exaggeratethecorrectionandcuetheathletetodothe

movementwithoutmovingthefeetfromunderthehips• Blockthefeetwithtapetothefloorsotheycannotgotowide


1. JUMPANDLANDWITHHANDSATSIDES2. JUMPANDLANDWITHHANDSATSHOULDERS3. JUMPWITHHANDSATSHOULDERSANDEXTENDTHEM

OVERHEADAFTERTHEHIPOPENSJUSTBEFORELANDING4. COMPLETEPUSHJERK

DEADLIFT


SET-UP:

• Stanceiswithfeetbetweenhipandshoulderwidth• Weightinheels• Chestupandbraceabdominals• Shoulderoverorslightlyinfrontofthebar• Barincontactwiththeshins• Armsstraight• Symmetricalgripoutsidetheknees,enoughtonottouchthem


LOSSLUMBARCURVE

• Abortmovementanddecreasetheload• Atalowerweightfixtheathleteto“liftthechest”

WEIGHTSHIFTINGTOTOES

• Haveathletetosettleintotheheelsandpullhipsback.Havethemdrivingthemovementthroughheels

SHOULDERSBEHINDTHEBARONSET-UP

• Raiseathletehipstomoveshouldersoverorslightlyinfrontofthebar

BARCOLLIDESWITHKNEESONTHEDESCEND

• Cuetheathletetopushhipsbackanddelaythekneebend

BARLOSESCONTACTWITHLEGS

• Cue“pullthebarintoyourlegsthewholetime”

HIPSRISEBEFORETHECHEST(STIFF-LEGGEDDEADLIFT)

• Cue“liftyourchestmoreaggressively”ortactilecueattheirhipsandshoulderstohavethemliftaccordingly

SHOULDERSRISEWITHOUTHIPS.BARTRAVELSAROUNDKNEE

• Cue“pushyourkneesbackasyourchestrises”• Checkathleteset-upiscorrect(hipsaren’ttoolow)

SUMODEADLIFTHIGHPULL


SET-UP

• Stanceiswithheelswiderthanshoulderwidth• Weightonheels• Keepchestupandbraceabdominals• Shouldersoverorslightlyinfrontofthebar• Barincontactwithshins• Armsstraight• Symmetricalgrip

EXECUTION• Thesequenceisto:Deadlift,shrug,pull• Drivethroughheels• Extendlegswhilehipsandshouldersriseatthesametime• Oncethebarpassestheknees,thehipopens• Shrugwithstraightarmsandarmsfollowbypullingthebar

belowthechinwithelbowshighandoutside• Returnthebarfluidlyinreversesequence

FINISH• Themovementfinisheswithkneesandhipsatfullextensionand

thebarpulledtothechinwithelbowshighandoutside


Samefaultsandcorrectionsfromthedeadliftapplyplus:PULLINGEARLY(HIPSNOTOPENBEFORESHRUGORARMBENDS)

• Takeathletebackintotheprogressiontoperformeachphasewithproperspeedandtiming.Trytodeadliftsforeachsumodeadlift

ATHLETEPULLSWITHELBOWSLOWANDINSIDE• Cue“Elbowshigh!”

ATHLETEMOVESTOOSLOWSEGMENTINGTHEMOVEMENT• Cue“Faster!”

INCORRECTDESCENT(HIPSFLEXBEFOREARMSRELEASE)

• Slowdownthemovementtopractisingthereturninasegmentedway

SHOULDERSROLLINGFORWARDDURINGPULL

• CorrectthepositionwithaPVCpipeintheset-uporatthetopofthepull

• Widenthegripand/orreducetherangeofmotiontowheretheshouldersremainintheproperposition


1. SUMODEADLIFT2. SUMODEADLIFTSHRUG(SLOW)3. SUMODEADLIFTSHRUG(FAST)4. FULLSUMODEADLIFTHIGHPULL

MEDICINEBALLCLEAN


SET-UP

• Stanceisshoulderwidthorslightlywider• Weightinheels• Chestupandbraceabdominals• Shouldersovertheball• Ballonthefloorinbetweenthelegs• Armsstraight,palmsoutsideoftheball,fingerspointingdown• Headcanbeup,lookingstraight

EXECUTION

• Actionisto:Deadlift,shrug,pull-under,stand• Drivethroughheels• Extendhipsandlegs• Shrug,withstraightarms,pullingthebodyintoafrontsquat

withelbowsbeneaththeball• Standtofullextensionattherackposition

FINISH

• Themovementfinisheswiththekneesandhipsfullyextended

withtheballattherackposition


Allthefaultsandcorrectionsfromthedeadliftandsumodeadliftapplyplus:LACKOFFULLHIPEXTENSION

• Takeathletebacktotheteachingprogressionandhavehimtodotwodeadlift-shrugsforeveryonemedicine-ballclean

• Placeyourhandatthetopoftheathlete’sheadandhavehimtotouchitduringthedrivebeforepullingintotherackposition

CURLINGTHEBALL

• Standinfrontofathlete(ofputhimfacingawall)toavoidit• Requiretheathletetohavethelacesoranymarkingoftheball

facingout/upthroughoutthemovement

COLLAPSINGINTHERECEIVINGPOSITION

• Takeathletebacktotheteachingprogressiontopracticethepullunder

• Cuetheathleteto“liftthechest”inthefrontsquat

RECEIVINGTOOHIGH

• Takeathletebackintoprogressionstopracticethepullunderhavinghimtoperformtopulls-underforeverymedicine-ballclean

• Holdtheballatthepeakoftheshrugandletthealthletepracticethepull-underwithoutmovingtheball

NOPULL-UNDER,BYTOSSINGORFLICKINGTHEBALLUP

• Havetheathletetoholdtheballbyusingonlyhisfistsorpalms• Holdballatthepeakoftheshrugandhavehimtopracticethe

pullundertofeeltherotationofthehands

NOTSTANDINGUPBEFORELOWERINGTHEWEIGHT

• Cuetheathletetokeeptheballatthechestuntilthelegsarestraight

3. TEACHINGPROGRESSION(WITHTHEBALL)

1. DEADLIFT2. DEADLIFT-SHRUG3. FRONTSQUAT4. PULL-UNDER5. FULLMEDICINEBALLCLEAN

RESPONSIBLETRAININGBeinganexpertcoachisallaboutimprovingfitnessandsafeguardingthehealthofone’sclients.Keepingthesafemustincludeconsiderationssuchasknowingmovementpointsofperformanceandidentifyandcorrecterrorsduringworkouts.Thereareotherfactorstobearinmindsuchasproperprogramming,specificneedsforspecialpopulations,equipmentlayoutandaccuraterepresentationofone’scredentials.

MITIGATERISKSOFRHABDOMYOLYSISRhabdomyolysisisamedicalconditionthatmayarisefrombreakdownofmuscletissueandreleaseofthemusclecells’contentsintothebloodstream.Thisprocesscandamagethekidneysandmayleadtorenalfailureordeathinrarecases.ItisdiagnosedwhenapatientwithanappropriatehistoryhasanelevatedlevelcreatinekinasemoleculealsoknownasCKorCPK.Treatmentconsistsofgenerousamountsofintravenousfluidstodilutethemyoglobinthroughthekidneys.Intheworstcases,dialysismayberequiredwhilethekidneysrecover.Mostofthepatientsrecover,afterreceivingprompttreatment,goingfromonehourtoaweekorso.Therearesomewaystoprotectathletesfromrhabdo:

• Followthecharterofmechanics,consistency,intensity• Knowthemovementsthathaveahigherriskofrhabdoincidence• Scaleworkoutsaccordingly• Progressivescalingduringaworkout• Educatethemtoknowthesymptomsandtoseekmedicalattention

Followingthemechanics-consistency-intensitycharteristhebestwaytobestpreparetheathletetomitigatethepotentialofdevelopingRhabdomyolysis.Slowandgradualincreasesinintensityandvolumeallowthebodytoacclimatetohigh-intensityandhigher-volumeexercise.Thesecondwaytomitigateitistoknowthosemovementsassociatedwithahigherrateofincidence.Thoseare:

• Movementsnegativephases• Jumpingpull-ups• FullrangeofmotionGlute-HamDeveloper(GHD)sit-ups

Progressiveandcontinuousscalingsothatanexhaustedathletecan“keepmoving”duringaworkoutmustbeavoided.Withbeginnerathletesastoptotakearestasneededtocompletethetaskmustbetheproperwaytoscalingduringasession.Someofthesymptomsofrhabdoare:generalizedmusclepain,nauseaandvomiting,abdominalcramping,andinseverecases,dark-redorcola-colouredurine.

MINIMIZEEQUIPMENT-ANDSPOTTING-RELATEDINJURIESInordertoavoidrisksofinjury,theequipmentinthegymmustbeproperlyinstalledandcheckedperiodically.Aday-to-daymaintenanceshouldbethebestwaytokeepaccidentstominimum.Inthesameway,allowingourcustomerstohaveenoughspacetoperformthemovements,errant-movingequipmentorevenallowingsafepassageforcoachesorotherathletesmustbeconsideredtoavoidaccidents.Athletesalsoneedinstructionregardinghowtobailsafelyfromliftsandhowtospototherswhereappropriate.Spottingisnotrecommendedforweightliftingapartfromthebenchpress(whereismandatory).

MONITORATHLETESFORCONDITIONSTHATNEEDMEDICALATTENTIONItisveryimportanttomonitorthelevelofexertionduringaworkoutofcertainathletes.Itispossiblethatsomeathletespushthemselvestoohardbeyondtheirtolerancelevels.TheseathletesincludesomeretiredSpecialForces,policemenorfirefighters.Environmentalfactorssuchasheat,humidityorextremecoldcouldaffectthewayweperceptpainorevenexacerbatetheintensityofaCrossfitworkout.

HYDRATIONDrinkwhenyouarethirsty,donotwhenyouarenot.Weadviseagainstrehydrationstrategiesthatencourageconsumptionoffluidstopreventlossduringaworkout.Thethirstmechanismissufficientinregulatinghydrationandserumsodiumconcentrationduringexercise.

SPECIALPOPULATIONSAnypotentialathletewithamedicalconditionneedstobeclearedbyaphysicianforexercisebeforeatrainerrecommendsafitnessregime.

LEGALUSEOF“CROSSFITLEVEL1TRAINER”CREDENTIALPassingtheexamattheLevel1CertificateCourseearnsanindividualthedesignationofCrossfitLevel1Trainer,whichcanbeabbreviated“CF-L1Trainer”.TheAmericanNationalStandardsInstitute(ANSI),thethirdpartythroughwhichthiscourseisaccredited,hasapprovedthistitle.Thiscertificateisvalidfor5years.Thosewhopasstheexamshouldnotusetheterm“certified”.Whilethedistinctionisminor,theuseof“Level1Certified”isamisinterpretationofthecredentialandthusnotendorsedbyCrossfit.Inordertogetanymonetarybenefitfromcustomers,anyindividualpassingtheLevel1CertificateCoursemustaffiliate.AnindividualcanusetheCrossfitmethodtotrainhimselfandfriendsorfamilywithoutcharge.HowevertousetheCrossfitnameorlogotomarketservices,aLevel1Trainermustaffiliate.

DEVELOPINGVIRTUOSITYThetermVIRTUOSITY“doingthecommonuncommonlywell”maybeusedtodescribeworkouttechniquewhenanathletedisplaysnearperfectmechanicsevenathighloadsandspeed.ChasingvirtuositycanalsobethepathtobecomeaneliteCrossfitcoach.Thus,theLevel1CertificateshouldbeconsideredthefirststepintotheCrossfitcoachingcareer.

QUALITIESOFANEFFECTIVETRAINERAneffectivetrainermusthavecapacityinsixdifferentabilities:

1. TEACHING

TeachingtheabilitytoeffectivelyarticulateandinstructthemechanicsofeachmovementTheabilitytoteachothersreflectstheknowledgeofmovements’propermechanicsandtheabilitytoinstructothertoperformthesemovementsproperly.

2. SEEING

Theabilitytodiscerngoodfrompoormovementsmechanicsandtoidentifybothgrossandsubtlefaults

3. CORRECTING

Theabilitytofacilitatebettermechanicsforanathleteusingvisual,verbaland/ortactilecues.Thisincludestheabilitytoprioritizefaultsinorderofimportance.

4. GROUPAND/ORGYMMANAGEMENT

Theabilitytoorganizeandmanage,bothatamicrolevel(withinaclass)andatthemacrogymlevel.Eachcustomershouldfeelheorshehasreceivedpersonalcoachingwithinthegroupatmosphere.Regardlessofexperience,trainersshouldmakeanhonestassessmentofthetimegiventoeachclientaftereachsession.

5. PRESENCEANDATTITUDE

Theabilitytocreateapositiveandengaginglearningenvironment.Thetrainershowsempathyforathletesandcreatesrapport.Effectivetrainingisallaboutcreatingapositivetrainingexperienceandtomotivateeachindividual.Aneffectivetrainerdemonstratesinterpersonalskillswithanabilitytointeractandcommunicatewitheachclientindividually.

6. DEMONSTRATION

Theabilitytoprovideathleteswithanaccuratevisualexampleofthemovementathand.Atrainermaydothisusinghimselfasanexampleandchoosinganotherathletetoprovideit.

GUIDINGPRINCIPLESWHILEGAININGEXPERTISEExperttrainingcomesafteryearsofexperience.Howeveranoviceorlessexperiencedpersoncantrainothers.Threeimportantprinciplesshouldguidetrainersatalllevels.

1. MASTERTHEFUNDAMENTALS

Trainersmusttaketimetoteachclientspropermechanicsandensuringtheymovecorrectlybeforehighlevelsofintensityareapplied.

2. LIMITTHESCOPE

Newtrainersareencouragedtocoachfriendsandfamilyinindividualorsmallgroupsessionstoperfecttheirabilitytoimprovemechanicsbeforetakingonlargegroupclasses.Newtrainersshouldseekoutinternshipsorassistantrolesatlocalaffiliatestogainthisexperience.

3. “KNOWWHATYOUDON’TKNOW”

Trainersshouldhavetheclaritytoadmitwhentheydon’tknowsomething.Itisnotwisetotrytomakeupinformationwhenanissueisbeyondthecurrentlevelofknowledgeorscopeofpractice.Inthecaseofanymedicalcondition,thetrainershouldalwaysrefertheclienttoaphysician.

PURSUEEXCELLENCETobeasuccessfultrainer(oraffiliate)therecommended“businessmodel”istopursuetheexcellence.Thepurposeistobringmorequalitytrainingtomorepeople,ratherthanthepursuitofmoney.Thedifferenceisthedifferencebetweensuccessandfailure.

ADVANCEONE’SEDUCATIONItisrecommendedthattrainersneverstoplearning.Herearesomespecificsuggestionsforhowtrainerscanadvancetheireducation:

1. Teachtolearn.InsistingonthepointsofperformancetaughtattheLevel1andadheringtothecharterofMechanics,ConsistencyandIntensity.

2. Watchothercoaches,specificallythosewhoaremoreexperienced.

3. AttendaLevel2CertificateCourse

4. Attendadditionalcourses:Weightlifting,Gymnastics,Endurance,Kettlebell,Kids,Mobility,Football,Powerlifting,etc.

5. Readandstudyeverythingrelatedtotraining,movementandhealth.The

CrossfitJournalisagreatplacetostartwiththousandsofmaterial.

6. DonobeafraidtostepoutsidetheCrossfitcommunityforeducationalopportunities.

7. StudyCrossfit.comarchivesoperatingsince2001.

REFERENCESCrossfit,Inc.(2007).TheCrossFitLevel1TrainingGuide

Documents

LEVEL 1 Training Guide Summary