Level 1 Training Guide
CrossFit
Understanding CrossFit..........................................................................................................................2
Foundations...........................................................................................................................................2
What Is Fitness? PART 1.........................................................................................................................6
What Is Fitness? PART 2.........................................................................................................................9
Technique............................................................................................................................................10
Nutirion: avoiding disease and optimizing performance.....................................................................11
Fitness luck and health........................................................................................................................11
Zone Meal Plans..................................................................................................................................12
Supplementation.................................................................................................................................13
A theoretical template for CrossFit’s programming.............................................................................13
Scaling CrossFit....................................................................................................................................15
“The girls” for grandma’s.....................................................................................................................16
Running a CrossFit class.......................................................................................................................17
Anatomy and physiology for jocks.......................................................................................................17
Responsible training............................................................................................................................19
Legal use of the “CrossFit Level 1 Trainer” credential..........................................................................19
Nine foundational movements............................................................................................................20
Test example “open” questions (57 in total).......................................................................................20
,Understanding CrossFit
The aim of CrossFit: has been to forge a broad, general, and inclusive fitness.
Prescription of CrossFit: “constantly varied, high-intensity functional movement.” This is our
prescription.
Functional movements: the ability to move large loads (force), long distances, quickly:
I) Natural;
II) Universal motor recruitment patterns;
III) Core-to-extremity;
IV) Essential;
V) Compound movements (multi-joint);
VI) Safe.
The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements
about safety, efficacy (=doeltreffend), and efficiency (=doelmatig), the three most important and
interdependent facets to evaluate any fitness program, can be supported only by measurable,
observable, repeatable data. We call this approach “evidence-based fitness.
- Efficacy = do we reach the result?
- Efficiency = the time we need for the result.
Functional movement examples:
Squatting --> standing from a seated position
Deadlifting --> picking any object off the ground
If you take leg extensions or leg curls... both have no equivalent in nature and are in turn non-
functional movements. The bulk of isolation movements are non-functional movements.
Foundations
CrossFit is a core strength and conditioning program. Aside from the breadth or totality of fitness
CrossFit 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.
CrossFit is NOT a specialized fitness program but a deliberate attempt to optimize physical
competence in each of 10 fitness domains:
1. Cardivascular/respiratory endurance (=cardiovasculair/respiratoir uithoudingsvermogen)
2. Stamina (=uithoudingsvermogen)
3. Strength (=kracht)
4. Flexibility (=flexibiliteit)
5. Power
6. Speed (=snelheid)
7. Coördination
8. Agility (=behendigheid)
9. Balance
10. Accuracy (=nauwkeurigheid)
, If you think that strength is not important, consider that strength loss is what puts people in nursing
homes. CrossFit’s view is that fitness and health are the same thing. There is not a strength and
conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.
What is a “CORE STRENGTH & CONDITIONING” program?
1. First, we are a core strength and conditioning program in the sense that the fitness 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.
2. Second we are a “core” program in the sense meaning the center of something. Much of our
work focuses on the major functional axis of the human body, the extension and flexion of
the hips, torso and trunk.
Aerobics and anaerobis: energy systems
There are 3 main energy systems that fuel all human activity.
Aerobic system ▫ The system NEEDS oxygen to function. This means that the
aerobic energy system relies on the circulatory system
(breathing in oxygen) in order to create ATP for energy use;
▫ Activities are usually >90 seconds in duration;
▫ Involve low to moderate power output or intensity.
Examples: running on the treadmill for 20 minutes, swimming a mile, and
watching TV.
Two anaerobic ▫ Energy is derived anaerobically when energy is liberated from
systems: anaerobic substrates in the ABSENCE of oxygen;
lactic-system / the ▫ These activities are of less than two minutes in duration;
phosphagen system ▫ Involve moderate to high-power output or intensity;
Examples: running a 100m sprint, squatting and doing pull-ups.
It warrants mention that in any activity ALL three energy systems are utilized though one may
dominate.
CrossFit
Understanding CrossFit..........................................................................................................................2
Foundations...........................................................................................................................................2
What Is Fitness? PART 1.........................................................................................................................6
What Is Fitness? PART 2.........................................................................................................................9
Technique............................................................................................................................................10
Nutirion: avoiding disease and optimizing performance.....................................................................11
Fitness luck and health........................................................................................................................11
Zone Meal Plans..................................................................................................................................12
Supplementation.................................................................................................................................13
A theoretical template for CrossFit’s programming.............................................................................13
Scaling CrossFit....................................................................................................................................15
“The girls” for grandma’s.....................................................................................................................16
Running a CrossFit class.......................................................................................................................17
Anatomy and physiology for jocks.......................................................................................................17
Responsible training............................................................................................................................19
Legal use of the “CrossFit Level 1 Trainer” credential..........................................................................19
Nine foundational movements............................................................................................................20
Test example “open” questions (57 in total).......................................................................................20
,Understanding CrossFit
The aim of CrossFit: has been to forge a broad, general, and inclusive fitness.
Prescription of CrossFit: “constantly varied, high-intensity functional movement.” This is our
prescription.
Functional movements: the ability to move large loads (force), long distances, quickly:
I) Natural;
II) Universal motor recruitment patterns;
III) Core-to-extremity;
IV) Essential;
V) Compound movements (multi-joint);
VI) Safe.
The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements
about safety, efficacy (=doeltreffend), and efficiency (=doelmatig), the three most important and
interdependent facets to evaluate any fitness program, can be supported only by measurable,
observable, repeatable data. We call this approach “evidence-based fitness.
- Efficacy = do we reach the result?
- Efficiency = the time we need for the result.
Functional movement examples:
Squatting --> standing from a seated position
Deadlifting --> picking any object off the ground
If you take leg extensions or leg curls... both have no equivalent in nature and are in turn non-
functional movements. The bulk of isolation movements are non-functional movements.
Foundations
CrossFit is a core strength and conditioning program. Aside from the breadth or totality of fitness
CrossFit 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.
CrossFit is NOT a specialized fitness program but a deliberate attempt to optimize physical
competence in each of 10 fitness domains:
1. Cardivascular/respiratory endurance (=cardiovasculair/respiratoir uithoudingsvermogen)
2. Stamina (=uithoudingsvermogen)
3. Strength (=kracht)
4. Flexibility (=flexibiliteit)
5. Power
6. Speed (=snelheid)
7. Coördination
8. Agility (=behendigheid)
9. Balance
10. Accuracy (=nauwkeurigheid)
, If you think that strength is not important, consider that strength loss is what puts people in nursing
homes. CrossFit’s view is that fitness and health are the same thing. There is not a strength and
conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.
What is a “CORE STRENGTH & CONDITIONING” program?
1. First, we are a core strength and conditioning program in the sense that the fitness 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.
2. Second we are a “core” program in the sense meaning the center of something. Much of our
work focuses on the major functional axis of the human body, the extension and flexion of
the hips, torso and trunk.
Aerobics and anaerobis: energy systems
There are 3 main energy systems that fuel all human activity.
Aerobic system ▫ The system NEEDS oxygen to function. This means that the
aerobic energy system relies on the circulatory system
(breathing in oxygen) in order to create ATP for energy use;
▫ Activities are usually >90 seconds in duration;
▫ Involve low to moderate power output or intensity.
Examples: running on the treadmill for 20 minutes, swimming a mile, and
watching TV.
Two anaerobic ▫ Energy is derived anaerobically when energy is liberated from
systems: anaerobic substrates in the ABSENCE of oxygen;
lactic-system / the ▫ These activities are of less than two minutes in duration;
phosphagen system ▫ Involve moderate to high-power output or intensity;
Examples: running a 100m sprint, squatting and doing pull-ups.
It warrants mention that in any activity ALL three energy systems are utilized though one may
dominate.
