CrossFit Level 1 Training Guide Notes

Overview

• Collection of CrossFit Journal articles by Coach Greg Glassman since 2002.
• Aimed to improve health and fitness knowledge and trainer skills.
• Designed to be used with the Level 1 Course.
• Contains context for readers and updates to stay current with course format.

Table of Contents

1. Understanding CrossFit
2. Foundations
3. What Is Fitness? (Parts 1 & 2)
4. Technique
5. Nutrition: Avoiding Disease and Optimizing Performance
6. Fitness, Luck and Health
7. Zone Meal Plans
8. Typical CrossFit Block Prescriptions and Adjustments
9. Supplementation
10. A Theoretical Template for CrossFit Programming
11. Scaling CrossFit
12. Running a CrossFit Class
13. Lesson Plans for Specific Workouts
14. Anatomy and Physiology for Jocks
15. Specific Movements (Squat, Overhead Squat, Shoulder Press, etc.)
16. Trainer Guidance
17. FAQs
18. CrossFit Credentials
19. Movement Guide

Understanding CrossFit

Aims

• Forge broad, general fitness to prepare for any physical challenge.
• Focus on functional movements performed at high intensity.

Prescription

• Constantly varied, high-intensity functional movements.
• Importance of functional movements: multi-joint, effective for producing power.

Methodology

• Evidence-based fitness: supported by measurable, observable, repeatable data.
• Community development through an online platform.

Foundations

• CrossFit is a core strength and conditioning program designed for comprehensive fitness across multiple domains: endurance, strength, flexibility, power, etc.
• Focus on maximizing neuroendocrine response and functional movements.

Effective Approach

• Emphasizes compound movements over isolation movements.
• Short, high-intensity sessions are more effective than long, low-intensity workouts.

What Is Fitness? (Part 1)

• Fitness Definition: Capacity across 10 general physical skills: endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy.
• CrossFit's model for assessing fitness: balance across these skills.

Technique

• Key to successful workouts; focus on mechanics first, then consistency, and finally intensity.
• Proper movement technique is essential for safety and efficacy.

Nutrition: Avoiding Disease and Optimizing Performance

• Suggested diet: lean protein, low-glycemic carbohydrates, healthy fats.
• Emphasizes the importance of nutrition for optimal performance and health.

Zone Meal Plans

• A structured plan based on blocks to optimize nutrition for fitness.
• Example meals to meet prescribed macronutrient ratios.

Scaling CrossFit

• Workouts should be scaled based on athlete's ability to maintain form and achieve desired intensity.
• Focus on preserving the stimulus of the workout.

Running a CrossFit Class

• Importance of planning each class: warm-up, workout, and cool-down.
• Strategies for effective group management and coaching.

Movements

Nine Foundational Movements

1. Air Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Sumo Deadlift High Pull
9. Medicine-Ball Clean

Common Faults and Corrections

• Detailed examination of each movement, including points of performance and common faults.

Trainer Guidance

How to Be an Effective Trainer

1. Teaching: Effectively communicate mechanics and movements.
2. Seeing: Discern good from poor movement mechanics.
3. Correcting: Facilitate better mechanics using cues.
4. Group Management: Organize and manage class logistics.
5. Presence and Attitude: Create a positive learning environment.
6. Demonstration: Provide clear visual examples of movements.

Frequently Asked Questions

• Clarifies misuses of CrossFit credentials and guidelines for proper representation.

Conclusion

• CrossFit aims to provide a comprehensive fitness program that is scalable, effective, and promotes health and wellness through varied functional movements and proper nutrition.