Define CrossFit

constantly varied functional movement executed at high intensity.

Characteristics of Functional Movements:

1. Natural

2. UMRP: Universal motor recruitment pattern. (found everywhere)

3. Essential: for quality of life, living independently, to do everyday things.

4. Safe

5. Compound yet irreducible (mutiple joints)

6. Core to extremity.

Define and Calculate Work:

The ability to perform real physical work as measured by; force x distance

Define and Calculate Power:

The time rate of doing work; intensity; force x distance./time

Functional Movements;

large loads-- force

long distances-- distance(or reps)

quickly--time

Intensity

Power; is the independent variable most commonly associated with maximizing the 

rate or return . The greater/higher the intensity the better the results.

Most important characteristic of functional movements

Their capacity to move large loads over a long distances, quickly.

Crossfit Methodology

Safety, efficacy and efficiency most important facets to elevate fitness can be 

supported by measurable, observable and repeatable data. "Evidence based"

Constantly Varied:

Exposure to a program that is broad general and inclusive.

Factors to vary:

1. loads

2. distance

3. time

4 equipment.

Being prepared for the unknown and unknowable.

What is GPP and it's definition:

General Physical Preparedness: Being prepared to run and weightlift better than 

someone who only runs or only weightlift.

Ex: broad, general and inclusive and variance creates this general condition which 

prepares you for the unknown.

Failing at the margins of your experience relating to variance in CF

Constant variance prepares you at your margins of experience to prevent failure at 

margins of experience

Specialization vs CrossFit

Specialization in one sport and being great in one activity only vs Crossfit that will 

make you good in all activities.

Crossfit definition of fitness and health and their relationship

Fitness is work capacity across broad time and modal domains. and health is work 

capacity across broad time and modal. Domains throughout your life.

What are Crossfits Four -4- Models for evaluating and guiding fitness:

1. The 10 General Physical Skills

2. The Hopper

3. The Metabolic Pathways

4. Sickness and Wellness Continuum

And to be considered fit is to be good at all 4 modals of fitness.

Define The 10 Physical Skills

You are as fit as you are competent in each of these 10 Skills:

1. Cardiovascular/Respiratory Endurance (gather, process and deliver oxygen)

2. Stamina (process, deliver, store and utilize energy)

3. Strength (muscular unit, apply force)

4. Flexibility (maximize ROM of a joint)

5. Power(applying maximum force in minimum time)

6. Speed (minimize time cycle of a repeated movement)

7. Coordination (combine several patterns into a singular movement)

8. Agility (minimizing transition time)

9. Balance (control the body center of gravity)

10. Accuracy ( controlling movement in any direction at anytime)

The Hopper

Is loaded with as many skills and drills from many different sports. and the 

implication is that fitness requires an ability to perform well at all drills, even 

unfamiliar tasks combined in infinitely combinations.