Professional Documents
Culture Documents
Prescription
The CrossFit prescription is “constantly varied, high-intensity, functional
movement.” Functional movements are universal motor recruitment patterns;
they are performed in a wave of contraction from core to extremity; and
they are compound movements—i.e., they are multi-joint. They are natural,
effective, and efficient locomotors of body and external objects. But no aspect
of functional movements is more important than their capacity to move large
loads over long distances, and to do so quickly. Collectively, these three attributes
(load, distance, and speed) uniquely qualify functional movements for the
production of high power. Intensity is defined exactly as power, and intensity is
the independent variable most commonly associated with maximizing favorable
adaptation to exercise. Recognizing that the breadth and depth of a program’s
stimulus will determine the breadth and depth of the adaptation it elicits, our
prescription of functionality and intensity is constantly varied. We believe that
preparation for random physical challenges—i.e., unknown and unknowable
events—is at odds with fixed, predictable, and routine regimens.
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Adaptations
Our commitment to evidence-based fitness, publicly
posting performance data, co-developing our program in
collaboration with other coaches, and our open-source
charter in general has well positioned us to garner
important lessons from our program—to learn precisely
and accurately, that is, about the adaptations elicited by
CrossFit programming. What we’ve discovered is that
CrossFit increases work capacity across broad time and
modal domains. This is a discovery of great import and
has come to motivate our programming and refocus
our efforts. This far-reaching increase in work capacity
supports our initially stated aims of building a broad,
general, and inclusive fitness program. It also explains
the wide variety of sport demands met by CrossFit as
evidenced by our deep penetration among diverse sports
and endeavors. We’ve come to see increased work
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Foundations
CrossFit is a core strength and conditioning program. demanded of military and police personnel, fi refi ghters,
We have designed our program to elicit as broad an and many sports requiring total or complete physical
adaptational response as possible. CrossFit is not a prowess. CrossFit has proven effective in these arenas.
specialized fi tness program but a deliberate attempt to
Aside from the breadth or totality of fi tness the CrossFit
optimize physical competence in each of ten recognized fi
Program seeks, our program is distinctive, if not unique,
tness domains. They are Cardiovascular and Respiratory
in its focus on maximizing neuroendocrine response,
endurance, Stamina, Strength, Flexibility, Power, Speed,
developing power, cross-training with multiple training
Coordination, Agility, Balance, and Accuracy.
modalities, constant training and practice with functional
The CrossFit Program was developed to enhance an movements, and the development of successful diet
individual’s competency at all physical tasks. Our athletes strategies.
are trained to perform successfully at multiple, diverse,
Our athletes are trained to bike, run, swim, and row at
and randomized physical challenges. This fitness is
short, middle, and long distances guaranteeing exposure
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“Fringe Athletes”
There is a near universal misconception that long distance
athletes are fitter that their short distance counterparts.
The triathlete, cyclist, and marathoner are often regarded
as among the fittest athletes on earth. Nothing could be
farther from the truth.The endurance athlete has trained
long past any cardiovascular health benefit and has lost
ground in strength, speed, and power, typically does
nothing for coordination, agility, balance, and accuracy
and possesses little more than average flexibility. This is
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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
The CrossFit approach is to judiciously balance anaerobic increasing strength to weight ratio!
and aerobic exercise in a manner that is consistent with
the athlete’s goals. Our exercise prescriptions adhere to Gymnastics develops pull-ups, squats, lunges, jumping,
proper specificity, progression, variation, and recovery to push-ups, and numerous presses to handstand, scales, and
optimize adaptations. holds. These skills are unrivaled in their benefit to the
physique as evident in any competitive gymnast.
The Olympic Lifts, a.k.a., Weightlifting
As important as the capacity of this modality is for
There are two Olympic lifts, the clean and jerk and the strength development it is without a doubt the ultimate
snatch. Mastery of these lifts develops the squat, deadlift, approach to improving coordination, balance, agility,
powerclean, and split jerk while integrating them into a accuracy, and flexibility. Through the use of numerous
single movement of unequaled value in all of strength and presses, handstands, scales, and other floor work the
conditioning.The Olympic lifters are without a doubt the gymnast’s training greatly enhances kinesthetic sense.
world’s strongest athletes.
The variety of movements available for inclusion in this
These lifts train athletes to effectively activate more modality probably exceeds the number of exercises
muscle fibers more rapidly than through any other known to all non-gymnastic sport! The rich variety here
modality of training. The explosiveness that results from contributes substantially to the CrossFit program’s ability
this training is of vital necessity to every sport. to inspire great athletic confidence and prowess.
Practicing the Olympic lifts teaches one to apply force For a combination of strength, flexibility, well-developed
to muscle groups in proper sequence, i.e., from the physique, coordination, balance, accuracy, and agility the
center of the body to its extremities (core to extremity). gymnast has no equal in the sports world. The inclusion
Learning this vital technical lesson benefits all athletes of this training modality is absurdly absent from nearly all
who need to impart force to another person or object training programs.
as is commonly required in nearly all sports.
Routines
In addition to learning to impart explosive forces, the
clean and jerk and snatch condition the body to receive There is no ideal routine! In fact, the chief value of any
such forces from another moving body both safely and routine lies in abandoning it for another.The CrossFit ideal
effectively. is to train for any contingency. The obvious implication is
that this is possible only if there is a tremendously varied,
Numerous studies have demonstrated the Olympic lifts if not randomized, quality to the breadth of stimulus. It is
unique capacity to develop strength, muscle, power, speed, in this sense that the CrossFit Program is a core strength
coordination, vertical leap, muscular endurance, bone and conditioning program. Anything else is sport specific
strength, and the physical capacity to withstand stress. It training not core strength and conditioning.
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CrossFit has managed a stable of elite athletes and What should I eat?
dramatically enhanced their performance exclusively
In plain language, base your diet on garden vegetables,
with functional movements. The superiority of training
especially greens, lean meats, nuts and seeds, little starch,
with functional movements is clearly apparent with any
and no sugar. That’s about as simple as we can get. Many
athlete within weeks of their incorporation.
have observed that keeping your grocery cart to the
The soundness and efficacy of functional movement is so perimeter of the grocery store while avoiding the aisles
profound that exercising without them is by comparison is a great way to protect your health. Food is perishable.
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The stuff with long shelf life is all circumspect. If you follow What is the Problem with High-Glycemic
these simple guidelines you will benefit from nearly all Carbohydrates?
that can be achieved through nutrition.
The problem with high-glycemic carbohydrates is that
The Caveman or Paleolithic Model for they give an inordinate insulin response. Insulin is an
Nutrition essential hormone for life, yet acute, chronic elevation
of insulin leads to hyperinsulinism, which has been
Modern diets are ill suited for our genetic composition. positively linked to obesity, elevated cholesterol levels,
Evolution has not kept pace with advances in agriculture blood pressure, mood dysfunction and a Pandora’s box of
and food processing resulting in a plague of health disease and disability. Research “hyperinsulinism” on the
problems for modern man. Coronary heart disease, Internet. There’s a gold mine of information pertinent to
diabetes, cancer, osteoporosis, obesity and psychological your health available there. The CrossFit prescription is
dysfunction have all been scientifically linked to a diet a low-glycemic diet and consequently severely blunts the
too high in refined or processed carbohydrate. Search insulin response
“google” or “Alta Vista” for Paleolithic nutrition, or diet.
The return is extensive, compelling, and fascinating. The Caloric Restriction and Longevity
Caveman model is perfectly consistent with the CrossFit
Current research strongly supports the link between
prescription.
caloric restriction and an increased life expectancy. The
What Foods should I avoid? incidence of cancers and heart disease sharply decline
with a diet that is carefully limited in controlling caloric
Excessive consumption of high-glycemic carbohydrates is intake. “Caloric Restriction” is another fruitful area for
the primary culprit in nutritionally caused health problems. Internet search. The CrossFit prescription is consistent
High glycemic carbohydrates are those that raise blood with this research.
sugar too rapidly. They include rice, bread, candy, potato,
sweets, sodas, and most processed carbohydrates. The CrossFit prescription allows a reduced caloric
Processing can include bleaching, baking, grinding, and intake and yet still provides ample nutrition for rigorous
refining. Processing of carbohydrates greatly increases activity.
their glycemic index, a measure of their propensity to
elevate blood sugar.
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What is Fitness?
What Is Fitness and Who Is Fit? standards for assessing and defining fitness.
Outside Magazine crowned triathlete Mark Allen “the CrossFit makes use of three different standards or models
fittest man on earth” (http://web.outsidemag.com/ for evaluating and guiding fitness. Collectively, these three
magazine/0297/9702fefit.html). Let’s just assume for a standards define the CrossFit view of fitness. The first is
moment that this famous six-time winner of the IronMan based on the ten general physical skills widely recognized
Triathlon is the fittest of the fit, then what title do we by exercise physiologists. The second standard, or model,
bestow on the decathlete Simon Poelman (http://www. is based on the performance of athletic tasks, while the
decathlon2000.ee/english/legends/poelman.htm) who third is based on the energy systems that drive all human
also possesses incredible endurance and stamina, yet action.
crushes Mr.Allen in any comparison that includes strength,
power, speed, and coordination? Each model is critical to the CrossFit concept and each
has distinct utility in evaluating an athlete’s overall fitness
Perhaps the definition of fitness doesn’t include or a strength and conditioning regimen’s efficacy. Before
strength, speed, power, and coordination though that explaining in detail how each of these three perspectives
seems rather odd. Merriam Webster’s Collegiate works, it warrants mention that we are not attempting to
Dictionary defines “fitness” and being “fit” as the ability demonstrate our program’s legitimacy through scientific
to transmit genes and being healthy. No help there. principles. We are but sharing the methods of a program
Searching the Internet for a workable, reasonable whose legitimacy has been established through the
definition of fitness yields disappointingly little (http:// testimony of athletes, soldiers, cops, and others whose
www.google.com/search?hl=en&ie=UTF-8&oe=UTF- lives or livelihoods depend on fitness.
8&q=fitness+definition). Worse yet, the NSCA, the
most respected publisher in exercise physiology, in their
highly authoritative Essentials of Strength Training and World-Class Fitness in 100 Words:
Conditioning doesn’t even attempt a definition.
Crossfit’s Fitness • Eat meat and vegetables, nuts and seeds, some
fruit, little starch and no sugar. Keep intake to
For CrossFit the specter of championing a fitness program
without clearly defining what it is that the program levels that will support exercise but not body
delivers combines elements of fraud and farce. The fat.
vacuum of guiding authority has therefore necessitated
that CrossFit’s directors provide their own definition of • Practice and train major lifts: Deadlift, clean,
fitness. That’s what this issue of CrossFit Journal is about, squat, presses, C&J, and snatch. Similarly,
our “fitness.” master the basics of gymnastics: pull-ups,
Our pondering, studying, debating about, and finally dips, rope climb, push-ups, sit-ups, presses to
defining fitness have played a formative role in CrossFit’s handstand, pirouettes, flips, splits, and holds.
successes. The keys to understanding the methods and Bike, run, swim, row, etc, hard and fast.
achievements of CrossFit are perfectly imbedded in our
view of fitness and basic exercise science. • Five or six days per week mix these elements
It will come as no surprise to most of you that our in as many combinations and patterns as
view of fitness is a contrarian view. The general public creativity will allow. Routine is the enemy. Keep
both in opinion and in media holds endurance athletes workouts short and intense.
as exemplars of fitness. We do not. Our incredulity on
learning of Outside’s awarding a triathlete title of “fittest • Regularly learn and play new sports.
man on earth” becomes apparent in light of CrossFit’s
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“Wellness”
Our assumption is that if everything we can measure about health will conform to
this continuum then it seems that sickness, wellness, and fitness are different mea-
sures of a single quality: health.
observed that nearly every measurable value of health (As a note of interest, Mel Siff PhD, whom we often
can be placed on a continuum that ranges from sickness respect and admire, holds his atherosclerotic disease
to wellness to fitness. See table below. Though tougher and subsequent heart attack as anecdotal evidence of
to measure, we would even add mental health to this the contention that fitness and health are not necessarily
observation. Depression is clearly mitigated by proper linked because of his regular training and “good diet”.
diet and exercise, i.e., genuine fitness. When we researched his dietary recommendations we
discovered that he advocates a diet ideally structured for
For example, a blood pressure of 160/95 is pathological, causing heart disease – low fat/high carb. Siff has fallen
120/70 is normal or healthy, and 105/55 is consistent victim to junk science!)
with an athlete’s blood pressure; a body fat of 40% is
pathological, 20% is normal or healthy, and 10% is fit. We Implementation
observe a similar ordering for bone density, triglycerides,
muscle mass, flexibility, HDL or “good cholesterol”, resting Our fitness, being “CrossFit”, comes through molding
heart rate, and dozens of other common measures of men and women that are equal parts gymnast, Olympic
health. Many authorities (e.g. Mel Siff, the NSCA) make weightlifter, and multi-modal sprinter or “sprintathlete.”
a clear distinction between health and fitness. Frequently Develop the capacity of a novice 800-meter track athlete,
they cite studies that suggest that the fit may not be gymnast, and weightlifter and you’ll be fitter than any
health protected. A close look at the supporting evidence world-class runner, gymnast, or weightlifter. Let’s look
invariably reveals the studied group is endurance athletes at how CrossFit incorporates metabolic conditioning
and, we suspect, endurance athletes on a dangerous fad (“cardio”), gymnastics, and weightlifting to forge the
diet (high carb, low fat, low protein). world’s fittest men and women.
Done right, fitness provides a great margin of protection Metabolic Conditioning, or “Cardio”
against the ravages of time and disease. Where you
find otherwise examine the fitness protocol, especially Biking, running, swimming, rowing, speed skating, and
diet. Fitness is and should be “super-wellness.” Sickness, cross-country skiing are collectively known as “metabolic
wellness, and fitness are measures of the same entity. conditioning.” In the common vernacular they are referred
A fitness regimen that doesn’t support health is not to as “cardio.” CrossFit’s third fitness standard, the one
CrossFit. that deals with metabolic pathways, contains the seeds
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Anaerobic activity also benefits cardiovascular function 9. Balance - The ability to control the
and decreases body fat! In fact, anaerobic exercise is placement of the bodies center of gravity in
superior to aerobic exercise for fat loss! (http://www. relation to its support base.
cbass.com/FATBURN.HTM) Anaerobic activity is, 10. Accuracy - The ability to control movement
however, unique in its capacity to dramatically improve in a given direction or at a given intensity.
power, speed, strength, and muscle mass. Anaerobic
conditioning allows us to exert tremendous forces over (Ed. - Thanks to Jim Crawley and Bruce Evans of
brief time intervals. One aspect of anaerobic conditioning Dynamax, www.medicineballs.com\)
that bears great 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 fitness without the volleyball, wrestling, and weightlifting are all sports that
muscle wasting consistent with high volumes of aerobic require the vast majority of training time spent in anaerobic
exercise!! The method by which we use anaerobic efforts activity. Long distance and ultra endurance running, cross
to develop aerobic conditioning is “interval training.” country skiing, and 1500+ meter swimming are all sports
that require aerobic training at levels that produce results
Basketball, football, gymnastics, boxing, track events under unacceptable to other athletes or the individual concerned
one mile, soccer, swimming events under 400 meters, with total conditioning and optimal health.
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WO R K CA PAC I T Y
ag e 2 0
exercise 1
power
exercise 2
exercise 3
exercise 4
time (minutes)
WORK CA PACITY
ft-lbs/sec
power
age (years)
time (minutes)
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Squat Clinic
Page 27
Spine
Sacroiliac Joint Trunk: The Overhead Squat
Page 34
pelvis and spine
(trunk neutral) Shoulder Press, Push
Pelvis Press, Push Jerk
Page 42
The Deadlift
(hip extended) Page 47
Hip Joint
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Squat Clinic
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Not breaking the parallel plane Rolling knees inside feet Dropping head Losing lumbar extension
(rounding the back - this may be
the worst)
Dropping the shoulders Heels off the ground Not finishing the squat - not
completing hip extension
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Air Squat
• Back arched
• Look straight ahead
• Keep weight on heels
• Good depth = below
parallel
• Chest high
• Midsection tight
The squat is essential to
human movement, a proven
performance enhancer and
a gateway movement to the
best exercise in strength and
conditioning.
Front Squat
• Bar rests on chest and
shoulders with loose grip
– “racked”
• Mechanics like other squats
The hardest part of the front squat
may be the “racked position”.
Practice until your wrists are
“O.K.” with it. Handstands help.
This one will force shoulder and
wrist flexibility.
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The overhead squat is the ultimate core exercise, the Ironically, the overhead squat is exceedingly simple yet
heart of the snatch, and peerless in developing effective universally nettlesome for beginners. There are three
athletic movement. common obstacles to learning the overhead squat.
The first is the scarcity of skilled instruction - outside
This functional gem trains for efficient transfer of energy of the Olympic lifting community most instruction on
from large to small body parts – the essence of sport the overhead squat is laughably horribly, wrong – dead
movement. For this reason it is an indispensable tool for wrong. The second is a weak squat - you need to have a
developing speed and power. rock-solid squat to learn the overhead squat.We strongly
The overhead squat also demands and develops functional recommend you review the December 2002 issue of
flexibility, and similarly develops the squat by amplifying the CrossFit Journal on squatting before attempting the
and cruelly punishing faults in squat posture, movement, overhead squat; you could save yourself a lot of time
and stability. in the long run. The third obstacle is starting with too
much weight - you haven’t a snowball’s chance in hell of
The overhead squat is to midline control, stability, learning the overhead squat with a bar.You’ll need to use
and balance what the clean and snatch are to power a length of dowel or plastic PVC pipe; use anything over
– unsurpassed. five pounds to learn this move and your overhead squat
will be stillborn.
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2. Learn locked-arm “dislocates” or “pass-throughs” with the dowel. You want to be able to move the dowel nearly
three-hundred and sixty degrees starting with the dowel down and at arms length in front of your body and then
move it in a wide arc until it comes to rest down and behind you without so much as slightly bending your arms
at any point in its travel. Start with a grip wide enough to easily pass through, and then repeatedly bring the hands
in closer until passing through presents a moderate stretch of the shoulders. This is your training grip.
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4. Learn to find the frontal plane with the dowel from every position in the squat. Practice this with your eyes closed.
You want to develop a keen sense of where the frontal plane is located. This is the same drill as step 3 but this
time you are bringing the dowel to a stop in the frontal plane and holding briefly with each pass-through. Have a
training partner check to see if at each stop the dowel is in the frontal plane.
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6. Very slowly lower to the bottom of the squat, keeping the dowel in the frontal plane the entire time. Have a
training partner watch from your side to make sure that the dowel does not move forward or backward as
you squat to bottom. Moving slightly behind the frontal plane is O.K., but forward is dead wrong. If you cannot
keep the dowel from coming forward your grip may be too narrow. The dowel will not stay in the frontal plane
automatically; you’ll have to pull it back very deliberately as you descend.
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With practice, you will be able to bring your hands developing potential for athletic movement.
closer together and still keep the bar in the frontal
An average of your max back and front squat is an
plane. Ultimately you can develop enough control and
excellent measure of your core, hip, and leg strength.
flexibility to descend to a rock bottom squat with your
Your max overhead squat is an excellent measure of your
feet together and hands together without the dowel
core stability and control and ultimately your ability to
coming forward. Practicing for this is a superb warm-up
generate effective and efficient athletic power.
and cool-down drill and stretch.
Your max overhead squat will always be a fraction of the
The overhead squat develops core control by punishing
average of your max back and front squat but, ideally, with
any forward wobble of the load with an enormous and
time, they should converge rather than diverge.
instant increase in the moment about the hip and back.
When the bar is held perfectly overhead and still, which Should they diverge, you are developing hip and core
is nearly impossible, the overhead squat does not present strength, but your capacity to efficiently apply power
greater load on the hip or back, but moving too fast, along distally is reduced. In athletic pursuits you may be prone
the wrong line of action, or wiggling can bring even the to injury. Should they converge, you are developing useful
lightest loads down like a house of cards.You’ve two, and strength and power that can be successfully applied to
only two, safe options for bailing out – dumping the load athletic movements.
forward and stepping or falling backward or dumping
backward and stepping or falling forward. Both are safe The functional application or utility of the overhead
and easy. Lateral escapes are not an option. squat may not be readily apparent, but there are many
real-world occurrences where objects high enough
The difference between your overhead squat and your to get under are too heavy or not free enough to be
back or front squat is a solid measure of your midline jerked or pressed overhead yet can be elevated by first
stability and control and the precision of your squatting lowering your hips until your arms can be locked and
posture and line of action. Improving and developing your then squatting upwards.
overhead squat will fix faults not visible in the back and
front squat. Once developed, the overhead squat is a thing of beauty
– a masterpiece of expression in control, stability, balance,
As your max overhead, back, and front squat each efficient power, and utility. Get on it.
rise, their relative measure reveals much about your
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Overhead Squat
• Grip as wide as needed
• Go slowly
• Head up!
• Stay on heels
• Break parallel
The overhead squat is an
important stretch, perfect for
warmups, integral to the snatch
and will expose most functional
inflexibility and any mechanical
deficiency in your squat.
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Mechanics
1. The Shoulder Press
a. Set up:Take bar from supports or clean
to racked position. The bar sits on the
shoulders with the grip slightly wider
than shoulder width. The elbows are
below and in front of bar. Stance is
approximately hip width. Head is tilted
slightly back allowing bar to pass.
b. Press: Press the bar to a position
directly overhead.
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Summary The second dip on the push jerk will become lower and
lower as you both master the technique and increase
From shoulder press to push jerk the movements
the load. At some point in your development, the loads
become increasingly more athletic, functional, and suited
will become so substantial that the upper body cannot
to heavier loads. The progression also increasingly relies
contribute but a fraction to the movement at which point
on the power zone. In the shoulder press the power zone
the catch becomes very low and an increasing amount of
is used for stabilization only. In the push press the power
the lift is accomplished by the overhead squat.
zone provides not only stability, but also the primary
impetus in both the dip and drive. In the push jerk the On both the push press and jerk the “dip” is critical to
power zone is called on for the dip, drive, second dip, and the entire movement. It may come as a surprise to some
squat. The role of the hip is increased in each exercise. that the dip is not a relaxed fall but an explosive dive.The
stomach is held very tightly and the resultant turn around
With the push press you will be able to drive overhead as
from dip to drive is sudden, explosive, and violent.
much as 30% more weight than with the shoulder press.
The push jerk will allow you to drive as much as 30% Try This:
more overhead than you would with the push press.
Start with 95 pounds and push press or jerk 15 straight
In effect the hip is increasingly recruited through the reps rest thirty seconds and repeat for total of five
progression of lifts to assist the arms and shoulders in sets of 15 reps each. Go up in weight only when you
raising loads overhead. After mastering the push jerk you can complete all five sets with only thirty seconds rest
will find that it will unconsciously displace the push press between each and do not pause in any set.
as your method of choice when going overhead.
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Push Press
• Dip (quick drop of the hip)
• Drive (rebound extension of leg
and hip)
• Press
A gateway movement to the jerks, the
push press is an important introduction
to the “core to extremity” nature characteristic of most functional movement.
Push Jerk
• Dip (quick drop of the hip) • Rise to full extension (extend hip and leg again)
• Drive (rebounding extension of leg and hip) • Lower bar to shoulders and repeat
• Press and dip (press overhead while dropping hip More functional, efficient, and effective than the push-press,
again) this is an important lift. The push-jerk with a great cycling
time is a powerful conditioning tool.
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The Deadlift
The deadlift is unrivaled in its simplicity and impact while your deadlift up can nudge your other lifts upward,
unique in its capacity for increasing head to toe strength. especially the Olympic lifts.
Regardless of whether your fitness goals are to “rev up” Fear of the deadlift abounds, but like fear of the squat, it is
your metabolism, increase strength or lean body mass, groundless. No exercise or regimen will protect the back
decrease body fat, rehabilitate your back, improve athletic from the potential injuries of sport and life or the certain
performance, or maintain functional independence as a ravages of time like the deadlift. (See the inset “Doc &
senior, the deadlift is a marked shortcut to that end. Coach” on page 3)
To the detriment of millions, the deadlift is infrequently We recommend deadlifting at near max loads once per
used and seldom seen either by most of the exercising week or so and maybe one other time at loads that
public and/or, believe it or not, by athletes. would be insignificant at low reps. Be patient and learn to
celebrate small infrequent bests.
It might be that the deadlift’s name has scared away the
masses; its older name, “the healthlift,” was a better Major benchmarks would certainly include bodyweight,
choice for this perfect movement. twice bodyweight, and three times bodyweight deadlifts
representing a “beginning,” “good,” and “great” deadlifts
In its most advanced respectively.
application the deadlift
is prerequisite to, and a For us, the guiding principles
component of, “the world’s of proper technique rest
fastest lift,” the snatch, and on three pillars: orthopedic
“the world’s most powerful The deadlift keeps company safety, functionality, and
lift,” the clean; but it is also, mechanical advantage.
quite simply, no more than with standing, running, jumping, and Concerns for orthopedic
the safe and sound approach stresses and limited
by which any object should throwing for functionality functionality are behind our
be lifted from the ground. rejection of wider than hip
but imparts quick and to shoulder width stances.
The deadlift, being no more While acknowledging the
than picking a thing off the prominent athletic advantage remarkable achievements of
ground, keeps company many powerlifters with the
with standing, running, like no other exercise. super wide deadlift stance
jumping, and throwing for we feel that its limited
functionality but imparts functionality (we can’t
quick and prominent
safely, walk, clean, or snatch
athletic advantage like no from “out there”) and the
other exercise. Not until increased resultant forces
the clean, snatch, and squat are well developed will the on the hip from wider stances warrant only infrequent
athlete again find as useful a tool for improving general and moderate to light exposures to wider stances.
physical ability.
Experiment and work regularly with alternate, parallel,
The deadlift’s primal functionality, whole-body nature, and and hook grips. Explore carefully and cautiously variances
mechanical advantage with large loads suggest its strong in stance, grip width, and even plate diameter – each
neuroendocrine impact, and for most athletes the deadlift variant uniquely stresses the margins of an all-important
delivers such a quick boost in general strength and sense functional movement.This is an effective path to increased
of power that its benefits are easily understood. hip capacity.
If you want to get stronger, improve your deadlift. Driving
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Parallel Grip
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Deadlift
• Look straight ahead
• Keep back arched
• Arms don’t pull, they’re just
straps
• Bar travels along legs
• Push with the heels
The deadlift, like the squat, is
essential functional movement
and carries a potent hormonal
punch. This is core training like
no other.
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The clean and jerk and the snatch, the Olympic lifts, present When examining the reasons offered for not teaching the
the toughest learning challenge in all of weight training. Olympic lifts we cannot help but suspect that the lifts’
Absent these lifts, there are no complex movements detractors have no first hand (real) experience with them.
found in the weight room. By contrast, the average We want to see someone, anyone, do a technically sound
collegiate gymnast has learned hundreds of movements clean or snatch at any weight and then offer a rationale
at least as complex, difficult, and nuanced as the clean for the movement’s restricted applicability. Were they
or snatch. In large part because most weight training is dangerous or inappropriate for any particular population,
exceedingly simple, learning the Olympic lifts is for too we’d find coaches intimate with the lifts articulating the
many athletes a shock of frustration and incompetence. nature of their inappropriateness. We do not.
Sadly, many coaches, trainers, and athletes have avoided At CrossFit everyone learns the Olympic lifts – that’s
these movements precisely because of their technical right, everyone.
complexity. Ironically, but not surprisingly, the technical
We review here the bad rap hung on the Olympic lifts
complexity of the quick lifts exactly contain the seeds
because we’ve made exciting progress working past the
of their worth. They train for, that is, they simultaneously
common misconceptions and fears surrounding their
demand and develop strength, power, speed, flexibility,
introduction, execution, and applicability to general
coordination, agility, balance, and accuracy.
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Arms bent overhead Arms not straight overhead Corrected overhead position
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We review here the bad rap hung on the Olympic lifts because
we’ve made exciting progress working past the common
misconceptions and fears surrounding their introduction,
execution, and applicability to general populations.
The medicine ball clean has been integral to our successes.
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We have four glute-ham developers (GHDs) (http:// The workout left Matt sick in the immediate aftermath.
store.sorinex.com/product_p/ghb-1.htm) at This was a surprise for sure but nothing prepared Matt
CrossFit Santa Cruz. We use them for back extensions for what came the following morning: “I awoke later
and sit-ups. This month we explore the glute-ham without the slightest ability to sit up. It was as if the six
developer sit-up, once more commonly referred to as a pack was totally gone, though all ribs remained.The curse
“roman chair sit-up.” had left me merely able to roll over and slither like a
snake off the edge of the bed. From there I had to use my
The GHD sit-up was once a gym staple. In the gym today
arms in humiliating ways to move about. I avoided being
only rarely will someone be found doing other than back
seen. A week passed, and I began to revitalize.”
extensions on the GHD. In no small measure the decline
of the GHD or roman chair sit-up coincided with the The worst was yet to come! In the wake of Matt’s
advent of the crunch. The crunch came to fashion on being dethroned as King Sit-Up, his abs had swollen and
warnings and claims in popular media of the traditional distended markedly. This kid looked fat and sunburned
sit-up’s destructive impact on the back. where the week before he’d been ripped and lily white.
As the swelling subsided, his scrotum grew and grew and
It was argued that the GHD style sit-up’s primary movers
grew. Matt’s father, John, is an ER doc, so he was consulted.
were the hip flexors and not the abs and consequently
He laughed himself to near seizure. (Our kind of doc.)
this sit-up, and sit-ups like it, were actually not good
abdominal exercises. It was further argued that recruiting Before the swelling stopped Matt’s scrotum had become
the hip flexors to lift the torso was destructive to the the size of a small and very ugly cantaloupe.Why we have
lumbar spine. no pictures we’ll never understand.
Once every couple of years we get lucky and find an Apparently the fluids that had swollen Matt’s abs had
exercise physiologist to repeat this message of poor ab drained into the inguinal canal and filled the scrotum.
recruitment and lower back destruction standing in front Oh, and apparently GHD sit-ups recruit the abs. Matt is
of the GHD apparatus.What we do is ask them to mount convinced.
the GHD and perform a set of thirty sit-ups for us while
The lesson we’ve drawn from the GHD sit-up is that in
rehashing the poor recruitment claim.
spite of the primacy of hip flexors over trunk flexors,
The fun comes the following day when the report comes or the abs, in this sit-up it recruits the abs powerfully
back from the exercise scientist that they are almost too in two ways. First, the movement takes the trunk from
sore to sit upright. Laughing, walking, standing, and moving hyperextension to full flexion, albeit with negligible load.
are all excruciating. Where are they hit? The abs. (No crunch can match this range of motion.) Second,
the role of the abs in this sit-up is powerful and largely
Our favorite story along these same lines comes from
isometric—i.e., they stabilize the torso from undue
Matt Weaver (www.speed101.com), arguably the world’s
extension.
fastest human being. On top of being known for hitting 85
mph on a bike, Matt was crowned “King Sit-Up” in high This second point is consistent with our belief that
school for completing 100 perfect-form bodyslapping sit- the most powerful, functional, and developmental
ups in one minute. In one of his earlier visits to CrossFit contractions of the trunk are isometric, not isokinetic.
Santa Cruz he found himself in a multi-station circuit with Our favorite ab exercises are predominantly stabilization
a group of CrossFit veterans that included twenty-one or isometric exercises. The GHD sit-up, the L sit, and the
reps of GHD sit-ups with a full range of motion, hands overhead squat share this stabilization role. The lack of
reaching back to the floor. trunk flexion in these moves hides their potency from
the uninitiated.
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Glycemic Index
Page 64
Meal Plans
Page 66
- Grateful Dead
CrossFit has been an active combatant in the diet wars. For decades it has been
an exciting world of “us” versus “them”.
“We” were the low carb, low calorie, good fat camp and “they” were the low
fat, low calorie, high carb opposition. The battle was for the hearts and minds
of the public on the very personal and private matter of nutrition - what diet
makes us healthy?
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Glycemic Index
For several decades now, bad science and bad politics consumption to hyperinsulinemia and coronary heart
have joined hands to produce what is arguably the disease is compelling if not overwhelmingly convincing.
most costly error in the history of science - the low
Additionally, excess consumption of carbohydrate
fat diet. This fad diet has cost millions unnecessary
may soon be shown to be linked to Alzheimer’s, aging,
death and suffering from heart disease, diabetes and, it
cancers and other disease through a process known as
increasingly seems, a host of cancers and other chronic
“glycosylation”.
and debilitating illnesses.
At any rate, a search on “Google” for “hyperinsulinemia”
Gary Taubes, the esteemed science writer, has written
reveals hundreds of ills linked to this metabolic
two brilliant and highly regarded pieces on exactly
derangement. The rapidly growing awareness of the
this subject. The first appeared in Science Magazine in
consequences of elevated blood sugar is one of the more
1999 and the second in the New York Times just this
promising avenues of medical advancement today.
summer.
Though frightening, the diseases brought about through
A new age is dawning in nutrition: one where the culprit
hyperinsulinemia can easily be avoided by minimizing
is no longer seen as dietary fat but excess consumption
carbohydrate consumption - specifically carbohydrate
of carbohydrate - particularly refined or processed
that gives substantial rise to blood sugar and consequently
carbohydrate. In fact, there’s an increasing awareness
insulin levels.
that excess carbohydrates play a dominant role in
chronic diseases like obesity, coronary heart disease, There is a singular measure of carbohydrate that gives
many cancers, and diabetes. This understanding comes exactly this information - “Glycemic Index.” Glycemic
directly from current medical research. Amazingly, the index is simply a measure of a food’s propensity to raise
near universal perception that dietary fat is the major blood sugar. Avoid high glycemic foods and you’ll avoid
culprit in obesity has no scientific foundation. (See many, if not most, of the ills associated with diet.
Taubes, above.)
Rick Mendosa has published one of the most complete
There’s a family of popular diets and diet books based glycemic indices available anywhere with a listing of over
on decreasing carbohydrate consumption. Most of them 750 common food items giving values based on glucose’s
are excellent. score of 100.
Chief among these books are Barry Sears’ Enter the We can increase the ease and utility of using such a list
Zone, Michael Eades’ Protein Power, Atkins’ Dr. Atkins’ by dividing commonly eaten foods into two groups –
Diet Revolution, Cordain’s The Paleo Diet, and the one of high-glycemic foods, “bad foods”, and one of low-
Hellers’ Carbohydrate Addict’s Diet. Each of these is glycemic foods, or “good foods.” This is the rationale
an honest and accurate chronicling the effects of the behind the CrossFit Shopping List.
low fat, fad diet.and they all offer a rational, effective
regimen for avoiding dietary ills. For those technically You may notice that the “good foods” are typically
inclined, the mechanism by which excess carbohydrate meats, vegetables, fruits, nuts, and seeds, whereas
causes disease state is known as “hyperinsulinemia.” the bad foods include many manmade or processed
Hyperinsulinemia is the chronic and acute elevation foodstuffs. There are some notable exceptions, but the
of insulin as a result of habitual consumption of excess trend is certainly instructive.
carbohydrate. High glycemic foods, or “bad foods”, are typically
The list of ills linked to hyperinsulinemia is staggering starchy, sweet, or processed foods like bread, pasta,
and growing. Just recently colorectal cancer was added rice, potato, grains, and desserts.
to the probable list of hyperinsulinemia-mediated More than a few observers have pointed out that low-
diseases. The evidence linking excess carbohydrate glycemic foods have limited shelf life and are found on
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Meal Plans
Our recommendation to “eat meat and vegetables, nuts Diet is critical to optimizing human function, and our
and seeds, some fruit, little starch, and no sugar” is adequate clinical experience leads us to believe that Barry Sears’s
to the task of preventing the scourges of diet-induced “Zone diet” closely models optimal nutrition.
disease, but more accurate and precise prescription is
CrossFit’s best performers are Zone eaters. When our
necessary to optimize physical performance.
second-tier athletes commit to “strict” adherence to
Finely tuned, a good diet will increase energy, sense of the Zone parameters, they generally become top-tier
well-being, and acumen, while simultaneously flensing fat performers quickly. It seems that the Zone diet accelerates
and packing on muscle. When properly composed, the and amplifies the effects of the CrossFit regimen.
right diet can nudge every important quantifiable marker
Unfortunately, the full benefit of the Zone diet is largely
continued... pg. 16
for health in the right direction.
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1 cup strawberries
1/4 cup cottage cheese 1 oz cheddar cheese melted over 1 oz lamb
1 macadamia nut 1/2 apple 1/4 cup chick peas
Sprinkled w/ walnuts 1/3 tsp sesame butter
1 poached egg
1/2 slice bread 1/4 cup cottage cheese
1/2 tsp peanut butter 1/2 cup pineapple
6 peanuts
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not setting in stone parameters that must be left to possible for three straight days, but by the forth day both
variance if the workouts are going to meet our needs. neuromuscular function and anatomy are hammered to
That is our mission – to ideally blend structure and the point where continued work becomes noticeably
flexibility. less effective and impossible without reducing intensity.
It is not our intention to suggest that your workouts The chief drawback to the three-day-on, one-day-off
should or that our workouts do fit neatly and cleanly regimen is that it does not sync with the five-day-on, two-
within the template, for that day-off pattern that seems to
is absolutely not the case. govern most of the world’s
But, the template does offer work habits. The regimen is
sufficient structure to aid ...the model we offer allows for at odds with the seven-day
comprehension, reflect the wide variance of mode, exercise, week. Many of our clients
bulk of our programming are running programs within
concerns, and not hamstring metabolic pathway, rest, intensity, professional settings, often
the need for radically varying sets, and reps. academic, where the five-day
stimulus. So as not to seem workweek with weekends
redundant, what we are saying off is de rigueur. Others have
here is that the purpose of found that the scheduling
the template is as much descriptive as prescriptive. needs of family, work, and school require scheduling
workouts on specific days of the week every week. For
Template Macro View these people we have devised a five-days-on, two-days-off
In the broadest view we see a three-day-on, one-day- regimen that has worked very well.
off pattern. We’ve found that this allows for a relatively The workout of the day was originally a five-on, two-off
higher volume of high-intensity work than the many pattern and it worked perfectly. But the three-on, one-
others that we’ve experimented with. With this format off pattern was devised to increase both the intensity
the athlete can work at or near the highest intensities and recovery of the workouts and the feedback we’ve
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received and our observations suggest that it was and powerlifting, where the aim is primarily to increase
successful in this regard. strength, power, and hip/leg capacity.
If life is easier with the five-on, two-off pattern, don’t Table 2 gives the common exercises used by our program,
hesitate to employ it.The difference in potential between separated by modality, in fleshing out the routines.
the two may not warrant restructuring your entire life to
For metabolic conditioning the exercises are run, bike,
accommodate the more effective pattern.There are other
row, and jump rope. The gymnastics modality includes
factors that will ultimately overshadow any disadvantages
air squats, pull-ups, push-ups, dips, handstand push-ups,
inherent in the potentially less effective regimen, such as
rope climb, muscle-ups, presses to handstand, back/hip
convenience, attitude, exercise selection, and pacing.
extensions, sit-ups, and jumps (vertical, box, broad, etc.).
For the remainder of this article the three-day cycle is the The weightlifting modality includes deadlifts, cleans,
one in discussion, but most of the analysis and discussion presses, the snatch, the clean and jerk, medicine ball drills
applies perfectly to the five-day cycle. and throws, and kettlebell swings.
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Work Recovery Char- Recovery not a limiting Work/rest interval man- Work/rest interval
acter factor agement critical marginal factor
When the workout includes a single exercise (days 1, 5, For the two-element days (2, 6, and 10), the structure
and 9) the focus is on a single exercise or effort.When the is typically a couplet of exercises performed alternately
element is the single “M” (day 1) the workout is a single until repeated for a total of 3, 4, or most commonly 5
effort and is typically a long, slow, distance effort.When the rounds and performed for time. We say these days are
modality is a single “G” (day 5) the workout is practice of “task priority” because the task is set and the time varies.
a single skill and typically this skill is sufficiently complex The workout is very often scored by the time required
to require great practice and to complete five rounds. The
may not be yet suitable for two elements themselves
inclusion in a timed workout are designed to be moderate
because performance is not to high intensity and work-
yet adequate for efficient The template encourages new rest interval management is
inclusion. When the modality skill development, generates critical. These elements are
is the single “W” (day 9) the made intense by pace, load,
workout is a single lift and unique stressors, crosses modes, reps or some combination.
typically performed at high incorporates quality movements, and Ideally the first round is
weight and low rep. It is worth hard but possible, whereas
repeating that the focus on
hits all three metabolic pathways. the second and subsequent
days 1, 5, and 9 is single efforts rounds will require pacing,
of “cardio” at long distance, rest, and breaking the task
improving high-skill more up into manageable efforts. If
complex gymnastics movements, and single/low rep the second round can be completed without trouble, the
heavy weightlifting basics, respectively. This is not the day elements are too easy.
to work sprints, pull-ups, or high rep clean and jerk - the
For the three-element days (3, 7, and 11), the structure
other days would be more appropriate.
is typically a triplet of exercises, this time repeated for
On the single-element days (1, 5, and 9), recovery is not a 20 minutes and performed and scored by number of
limiting factor. For the “G” and “W” days rest is long and rotations completed in twenty minutes. We say these
deliberate and the focus is kept clearly on improvement workouts are “time priority” because the athlete is kept
of the element and not on total metabolic effect. moving for a specified time and the goal is to complete
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as many cycles as possible. The elements are chosen in Typically our most effective workouts, like art, are
order to provide a challenge that manifests only through remarkable in composition, symmetry, balance, theme,
repeated cycles. Ideally the elements chosen are not and character. There is a “choreography” of exertion
significant outside of the blistering pace required to that draws from a working knowledge of physiological
maximize rotations completed within the time (typically response, a well-developed sense of the limits of
20 minutes) allotted. This is in stark contrast to the two- human performance, the use of effective elements,
element days, where the elements are of a much higher experimentation, and even luck. Our hope is that this
intensity. This workout is tough, extremely tough, but model will aid in learning this art.
managing work-rest intervals is a marginal factor.
The template encourages new skill development,
Each of the three distinct days has a distinct character. generates unique stressors, crosses modes, incorporates
Generally speaking, as the number of elements increases quality movements, and hits all three metabolic pathways.
from one to two to three, the workout’s effect is due less It does this within a framework of sets and reps and a
to the individual element selected and more to the effect cast of exercises that CrossFit has repeatedly tested and
of repeated efforts. proven effective. We contend that this template does
a reasonable job of formally expressing many CrossFit
Application objectives and values.
The template in discussion did not generate our
Workout of the Day, but the qualities of one, two, and
three element workouts motivated the template’s design.
Our experience in the gym and the feedback from our
athletes following the WOD have demonstrated that
the mix of one, two, and three element workouts are
crushing in their impact and unrivaled in bodily response.
The information garnered through your feedback on the
WOD has given CrossFit an advantage in estimating and
evaluating the effect of workouts that may have taken
decades or been impossible without the Internet.
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“Barbara” “Chelsea”
Original Modified Original Modified
5 rounds for time of: 3 rounds for time of: 5 Pull-ups 5 Ring rows
20 Pull-ups 20 Ring Rows 10 Push-ups 10 push-ups
30 Push-ups 30 push-ups 15 Squats 15 squats
40 Sit-ups 40 sit-ups
Each minute on the Each minute on the
50 Squats 50 squats
minute for 30 minute for 20
3 minutes rest between 3 minutes rest between
minutes minutes
rounds rounds
Ring Rows
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Sit-ups
Squats
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“Diane” “Elizabeth”
Original Modified Original Modified
For time: For time: For time: For time:
Deadlift 225 lbs Deadlift 50 lbs Clean 135 lbs Clean 25 lbs
Handstand pushups Dumbbell shoulder Ring dips Bench dips
press 10 lbs
21-15-9 reps 21-15-9 reps 21-15-9 reps
21-15-9 reps
The Clean
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“Fran”
Original Modified
For time: For time:
Thruster 95 lbs Thruster 25 lbs
Pull-ups Ring rows
21-15-9 reps 21-15-9 reps
Bench Dips
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Professional Training
Page 89
Scaling Professional
An Open Letter to CrossFit Trainers Training
Page 91
In gymnastics, completing a routine without error will not get you a perfect
score, the 10.0—only a 9.7. To get the last three tenths of a point, you must
demonstrate “risk, originality, and virtuosity” as well as make no mistakes in
execution of the routine.
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Professional Training
The lessons learned through physical training
are unavoidable. The character traits required
and developed through physical training
are universally applicable to all endeavors.
Perseverance, industry, sacrifice, self-control,
integrity, honesty, and commitment are best
and easiest learned in the gym. Even clients
who have found spectacular success in
business, sport, war, or love find their most
important values buttressed, refined, and
nourished in rigorous training.
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Eventually, the demand for our training exceeded the This is exactly how Lauren and I built our group classes.
time we were professionally able or willing to allot. In an After working for years at the limit of our one-on-one
effort to accommodate more athletes, we began to hold capacity, we started accepting new clients by doubling
group classes. them up with other one-on-one clients to form one-on-
two appointments.
We had used group classes to train some of our athletic
teams and everyone loved them, trainers and athletes We introduced the shift to group classes by telling the
alike. The social dynamic of group classes is extremely existing one-on-one clients that we had good news for
powerful. Run correctly, they motivate an athletic output them: “Your training rate is going to go down and we’re
that is only rarely matched in one-on-one training. going to introduce you to a new friend.” Where there
The competition and camaraderie of the group classes was resistance to sharing the time we asked for a trial
motivated our line “Men will die for points” and the period. It went swimmingly well.
recognition that CrossFit is “the sport of fitness.”
We structured payment so that a client who was paying,
Group classes also dramatically increase training say, $75 per session would now be paying only $50. This
revenues! drives the trainer’s hourly revenue up and reduces the
clients’ costs per session. This prompted many to come
There are, however, two drawbacks to group classes. The
more often. When our schedules filled and it became
first is space—more athletes require more space to train,
necessary to bring a third person to each group we
but, fortunately, the space required to train ten people is
brought the individual rate to $40 per session and again
not ten times that required for one, and space adequate
the trainer’s hourly rose and the client’s costs fell. With
for one athlete can serve three or four athletes well.
the addition of each new athlete to the session, the
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All the demands on the trainer skyrocket in this situation This substantially raised our income. It also gave a much-
however. Attention, enthusiasm, voice projection, and noticed boost to the stability of our practice. Seasonal
engagement all have to escalate. It is an acquired skill—an fluctuations due to summer and Christmas vacations
art, really. Our goal is too give so much attention and largely disappeared. With a one-on-one practice, when
“in your face” presence to each participant that each is three clients you see two or three times per week are,
actually grateful that he didn’t get more attention. The by coincidence, on vacation simultaneously, income takes
essential shift is that the level of scrutiny and criticism is a hit. Not so with group classes.
ratcheted up along with the rate of praise and input for
At the same time we started converting our practice
each client. The trainer becomes extremely busy. There’s
from one-on-one to group classes we launched
no way a new trainer can walk into this environment
CrossFit.com. The launch of the website was motivated
and do well. (Imagine the decline in standards for those
by the same commitment to client and efficacy that
trainers who are participating in their classes while trying
motivated our training. We were looking not to increase
to lead them. We see this too often, and the training is
our revenues but to favorably impact more people with
always substandard.)
our training. The difference may seem inconsequential,
Within two years Lauren and I had morphed our one- but the public clearly knows the difference.
on-one practice to all group classes without increasing
The group classes, the website, this journal, our seminars,
the number of hours we worked each week, although
and our affiliate program were all introduced to bring
more quality training to more
people. Each of these additions
also increased CrossFit’s value
for everyone involved. It was our
original one-on-one clients who
initially came to and benefited
from the group classes, subscribed
to the journal, visited the website,
and attended the seminars. Every
CrossFit expansion has served
the entire community.
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