CrossFit Notes
Our CrossFit Affiliations
What is CrossFit?
CrossFit can be defined as constantly varied, functional movements executed at high intensity. Through this approach we can improve physical fitness – or what we call general physical preparedness – in everyone from elite athletes to those new to fitness, from the very young to the very old.
What is CrossFit Endurance?
CrossFit Endurance can be defined as the preferred training method for endurance athletes who wish to stay fit by CrossFit’s definition of fitness (see “What Is Fitness?” below).
Why CrossFit?
The needs of Olympic athletes and our grandparents differ by degree not kind. The human being is wired to perform best when stimulated by “natural” movements in an environment that is highly coached, and where fellow athletes are present to push and inspire.
What Are Functional or Natural Movements?
We use the term “functional” to describe exercises utilizing movements most representative of natural movement. Functional movements generally use universal motor recruitment patterns, recruit in a wave of contraction from core to extremity, move the body or other object effectively and efficiently, and are multi-joint “compound” movements, which are neurologically irreducible.
What is Scalability?
CrossFit is designed to be scaled. When we work with unconditioned, de-conditioned or injured athletes, we look to improve their technique in functional movements and limit intensity. But scaling requires constant communication between coaches and athletes. So, speak up and speak often.
What is Fitness?
Fitness is first defined as the ability to perform across the following 10 recognized general physical skills:
Cardiovascular/Respiratory Endurance
The ability of body systems to gather, process, and deliver oxygen.
Stamina
The ability of body systems to process, deliver, store and utilize energy.
Strength
The ability of a muscular unit or
combination of muscular units to apply force.
Flexibility
The ability to maximize the range of motion at a given joint.
Power
The ability of a muscular unit or
combination of muscular units to apply maximum force in minimum time.
Speed
The ability to minimize the time cycle of a repeated movement.
Coordination
The ability to combine several distinct movement patterns into a singular distinct movement.
Agility
The ability to minimize transition time from one movement pattern to another.
Balance
The ability to control the placement of the body’s center of gravity in relation to it’s support base.
Accuracy
The ability to control movement in a given direction or at a given intensity.
You are as fit as you are competent in these 10 skills.
Our second way of defining fitness is the ability to perform well at random fitness tasks, in relation to other people.
Third, we recognize three human energy pathways: the phosphagen (high-powered activity – less than 10 seconds), glycolitic (moderate-powered activity – up to several minutes) and oxidative (low-powered activity – in excess of several minutes.)
Ultimately we strive to give our athletes a broad, general and inclusive understanding of fitness. Someone who can squat 3 times their bodyweight, but cannot run a mile, is not fit by our standards. Someone who can run a marathon at the pace of 6 minutes per mile, but cannot squat their bodyweight is not fit by our standards. In life, and most sports, survival rewards the generalist and punishes the specialist.
Why Do I Need Coaching?
When people program for themselves they often get caught in the trap of selection based on what they are already good at. Also, it is hard for an athlete in the middle of a WOD to see errors and concerns that will limit their progress, or lead to injury. Even coaches need coaches, and most of Capital’s coaches seek out the the advice and observations of the other coaches, or even member athletes.
Being in a highly coached environment also means that there is added motivation and accountability. Group classes provide us with a sense of urgency to complete WODs, while coaches keep the training environment both safe and friendly. Also, coaches keep us motivated when a workout gets hard, or our form begins to suffer.
Developing A Training Schedule
CrossFit workouts are extremely demanding, and most people begin with only 2 WODs per week. Soon, however, you will develop the work capacity to hit WODs daily. However, our primary goal is not frequent training. Rather it is improvement and recovery. So hitting WODs is only one aspect of proper training. The other aspects are rest and diet.
CrossFit & Sports
While CrossFit is its own sport, we encourage you to use your body outside of our daily WODs. Whether it be through the other activities offered at Capital, a friendly game of beach volleyball, hitting an adventure race – like the Tough Mudder – or anything else you might like to do.
Hitting a Training Plateau
The most significant reason people leave CrossFit is the training plateau. After months of regular training, the new CrossFitter eventually experiences a decline – and often times, a decrease – in progress and performance. Training plateaus are a natural occurrence for every athlete; professional athletes use training cycles to engineer peak performance on, “game day” and their training plateaus right after. Someone not experienced in the use of training cycles will often misinterpret their lack of progress, and fail to push through to their next peak.
The best way to combat a training plateau is to decrease volume and intensity for a week, and then to resume normal training.
Recordation
CrossFitters recognize the benefits of daily recording for the purpose of recognizing patterns that may lead to greater gains, or to avoid unfortunate pitfalls. At Capital CrossFitters generally use one of the following:
Daily Recorder
The CrossFit Daily Recorder is our very own publication, designed by Capital for CrossFitters. This book may be kept at Capital MMA & Elite Fitness, your home, or with you as you travel. However, Capital MMA & Elite Fitness is not responsible if lost, stolen or damaged.
Training Network
Post comments and results after each WOD. Even if you are using a different tool for recording your progress and pitfalls, it is still beneficial to the community to occasionally chime in.
Beyond The Whiteboard
Beyond The Whiteboard is a workout tracking website. This online tool captures and records everything from workout results and personal records, to meals and body composition.