CrossFit Journal - Foundations.pdf - Trening - midi69

Foundations

adaptational response as possible. CrossFit is not a specialized itness program but a deliberate attempt to

optimize physical competence in each of ten recognized itness domains. They are Cardiovascular and Respiratory

endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are

trained to perform successfully at multiple, diverse, and randomized physical challenges. This itness is demanded

of military and police personnel, ireighters, and many sports requiring total or complete physical prowess. CrossFit

has proven effective in these arenas.

Aside from the breadth or totality of itness the CrossFit Program seeks, our program is distinctive, if not unique, in

its focus on maximizing neuroendocrine response, developing power, cross-training with multiple 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 lexibility. We also place a

heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive

power, control of external objects, and mastery of critical motor recruitment patterns. And inally we encourage and

assist our athletes to explore a variety of sports as a vehicle to express and apply their itness.

An effective approach

In gyms and health clubs throughout the world the typical workout

consists of isolation movements and extended aerobic sessions. The

itness 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 itness. Well, at CrossFit we

work exclusively with compound movements and shorter high intensity

cardiovascular sessions. We’ve replaced the lateral raise with push-

press, the curl with pull-ups, and the leg extension with squats. For

every long distance effort our athletes will do ive or six at short distance.

Why? Because compound or functional movements and high intensity or

anaerobic cardio is radically more effective at eliciting nearly any desired

itness result. Startlingly, this is not a matter of opinion but solid irrefutable

scientiic 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 who haven’t access to current

technologies, research, and coaching methods

C rossFit is a core strength and conditioning program. We have designed our program to elicit as broad an

Is this for me?

Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular

and respiratory endurance, lexibility, stamina, coordination, agility, balance, and coordination are each important to

the world’s 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 can’t

load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to

squat. In fact, squatting is essential to maintaining functional independence and improving itness. 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 anyone who can care for themselves to perform safely and with maximum eficacy the same

movements typically utilized by professional coaches in elite and certainly exclusive environments.

Who has beneited from CrossFit?

Many professional and elite athletes are

participating in the CrossFit Program. Prize-

ighters, cyclists, surfers, skiers, tennis players,

triathletes and others competing at the highest

levels are using the CrossFit approach to

advance their core strength and conditioning,

but that’s 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.

Your current regimen

If your current routine looks somewhat like what we’ve described as typical of the itness magazines and gyms don’t

despair. Any exercise is better than none, and you’ve not wasted your time. In fact, the aerobic exercise that you’ve

been doing is an essential foundation to itness and the isolation movements have given you some degree of strength.

You are in good company; we have found that some of the world’s best athletes were sorely lacking in their core

strength and conditioning. It’s hard to believe but many elite athletes have achieved international success and are still

far from their potential because they have not had the beneit of state-of-the-art coaching method s

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 itness 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 lexion, of the hips and extension, lexion, and rotation of the 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 suficient 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’ve 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 ind. For

instance, 80-year-old athletes are stronger than non-athletes in their prime at 25 years old. If you think that strength

isn’t 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 Webster’s Collegiate Dictionary, an athlete is “a person who is trained or skilled in exercises,

sports, or games requiring strength, agility, or stamina”.

The CrossFit deinition of an athlete is a bit tighter. The CrossFit deinition of an athlete is “a person who is trained or

skilled in strength, power, balance and agility, lexibility, and endurance”. The CrossFit model holds “itness”, “health”,

and “athleticism” as strongly overlapping constructs. For most purposes they can be seen as equivalents.

What if I don’t want to be an athlete; I just want to be healthy?

You’re in luck. We hear this often, but the truth is that itness, 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 it (better than normal). These include but are not limited to blood pressure, cholesterol, heart rate,

body fat, muscle mass, lexibility, and strength. It seems as though all of the body functions that can go awry have

states that are pathological, normal, and exceptional and that elite athletes typically show these parameters in the

exceptional range. The CrossFit view is that itness and health are the same thing. It is also interesting to notice that

the health professional maintains your health with drugs and surgery each with potentially undesirable side effect

whereas the CrossFit Coach typically achieves a superior result always with “side beneit” vs. side effect.

What is the CrossFit method?

The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:

Diet - lays the molecular foundations for itness and health.

Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid,

and then phosphocreatine pathways.

Gymnastics - establishes functional capacity for body control and

range of motion.

Weightlifting and throwing - develop ability to control external

objects and produce power.

Sport - applies itness in competitive atmosphere with more

randomized movements and skill mastery.

Examples of CrossFit exercises

Biking, running, swimming, and rowing in an endless variety

of drills. The clean&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 isn’t a strength and conditioning program anywhere that

works with a greater diversity of tools, modalities, and drill

What if I don’t have time for all of this?

It is a common sentiment to feel that because of the obligations of career and family that you don’t have the time to

become as it as you might like. Here’s 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 forty-ive 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 itter that their short distance counterparts. The

triathlete, cyclist, and marathoner are often regarded as among the ittest athletes on earth. Nothing could be farther

from the truth. The endurance athlete has trained long past any cardiovascular health beneit and has lost ground in

strength, speed, and power, typically does nothing for coordination, agility, balance, and accuracy and possesses little

more than average lexibility. This is hardly the stuff of elite athleticism. The CrossFit athlete, remember, has trained

and practiced for optimal physical competence in all ten physical skills (cardiovascular/respiratory endurance, stamina,

lexibility, strength, power, speed, coordination, agility, balance, and accuracy). The excessive aerobic volume of the

endurance athlete’s 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, ight ires,

or do police work. Each of these requires a itness 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 don’t believe that training

as a long distance athlete gives you the itness that is prerequisite to many sports. CrossFit considers the Sumo

Wrestler, triathlete, marathoner, and power lifter to be “fringe athletes” in that their itness 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 ten 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 eficacy of any given

itness 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 ninety seconds in duration and involve low to moderate power output or intensity. Examples of aerobic

activity include running on the treadmill for twenty 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. 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 system and the lactic acid system. Examples of anaerobic activity include running a 100-

meter sprint, squatting, and doing pull-ups.

Our main purpose here is to discuss how 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.

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 examination of the characteristics of aerobic vs. anaerobic training

can prove useful.

Aerobic training beneits cardiovascular function and decreases body fat. This is certainly of signiicant beneit.

Aerobic conditioning allows us to engage in moderate/low power output for extended period of time. This is valuable

for many sports. Athletes engaging in excessive aerobic training witness decreases in muscle mass, strength, speed,

and power. It is not uncommon to ind marathoners with a vertical leap of several inches and a bench press well below

average for most athletes. Aerobic activity has a pronounced tendency to decrease anaerobic capacity. This does not

bode well for athletes or the individual interested in total conditioning or optimal health.

Anaerobic activity also beneits cardiovascular function and decreases body fat. Anaerobic activity is unique in its

capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to

exert tremendous forces over a very brief time. Perhaps the aspect of anaerobic conditioning that bears greatest

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 itness without the muscle wasting consistent

with high volume aerobic exercise!

Basketball, football, gymnastics, boxing, track and ield events under one mile, soccer, swimming events under 400

yards, volleyball, wrestling, and weightlifting are all sports that require the majority of training time spent in anaerobic

activity. Long distance and ultra-endurance running, cross-country skiing, and 1500+ yard swimming are all sports

that require aerobic training at levels that produce results unacceptable to other athletes or individuals concerned with

total conditioning or optimal health.

The CrossFit approach is to judiciously balance anaerobic and aerobic exercise in a manner that is consistent with

the athlete’s goals. Our exercise prescriptions adhere to proper speciicity, 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,

powerclean, 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 world’s strongest athletes.

These lifts train athletes to effectively activate more muscle ibers 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 beneits all athletes who need to impart

force to another person or object as is commonly required in nearly all sports.

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, 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 itness.

Sadly, the Olympic lifts are seldom seen in the commercial itness 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 body’s 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, and holds. These skills are

unrivaled in their beneit to the physique as evident in any competitive

gymnast.

CrossFit Journal - Foundations.pdf

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