croosfit points

Three-part Charter:
Mechanics, Consistency, Intensity

Proper movements will allow you to lift more
weight, perform more repetitions faster, or both. More
work in less time means higher average power (force x
distance / time = power).

Fitness is increased
work capacity across broad time, modal, and age domains.

The Next Step: Base Proficiency Benchmarks
- 10 overhead squat with PVC
- 10 push presses with a barbell equal to 1/3 of your
bodyweight
- 5 deadlifts at 1/2 bodyweight
- 5 push-ups from knees with hands on ground (men) or on
a bench (women)
- 5 jumping pull-ups
- 10 wallballs to a target two feet above your reach with an
8-lb. ball (men) or a 4-lb. ball (women)
- 10 Abmat sit-ups with feet anchored

Nutrition
Think of fuel in
three macronutrient categories: carbohydrates, protein,
and fat; and balance them for every meal with a ratio of
40-30-30 respectively.


Techniure and Intensity
Technique and speed

CrossFit’s fundamental
movements. There are nine total: squat, front squat,
overhead squat; shoulder press, push press, push
jerk; deadlift, sumo deadlift high pull, and medicine
ball clean.

Our prescription is constantlyvaried,
high-intensity, functional movements.

Absolute intensity is simply average power; and average
power is force times distance divided by time. Absolute
intensity is a mathematically substantiated, empirically
defined term.

Relative intensity, however, is subjective, depending
purely on the individual’s physical and psychological
tolerances. Relative intensity means you have to work
as hard as you can without overdoing it.
Both absolute and relative intensity, though very
different by definition, must be pursued in the same
manner: with steady progress. Intensity is best built
up gradually over time. We need intensity to garner the
unprecedented benefits of CrossFit, but we also need to
begin at a very moderate level and steadily build upon
that foundation.

At some point, you will have developed enough basic
competency in a variety of functional movements
to graduate to working off the main site WODs

Vocabulary & Terms
Muscle- organ responsible for contraction in human body
Human movement - system of moving bones that are articulated at joints
middle of muscle is called muscle belly
tendon - connective tissue, attaching muscle to bone, function to transmit force
ligament - attach bone to bone,
do you tow a car with a chain or a spring
smooth transition of force
fascia - sheath that goes around tendon
mild fascia release - stretching the fascia out, breaking attachments between fascia and muscle, fascia to be made looser
active release - ART

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snatch & the grey man

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