Thursday, October 29, 2009

CrossFit Sydney "Experience!"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD

Annie

50-40-30-20-10 reps

Double Unders
Sit Ups


Record time


ENDURANCE WOD

For:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off

STRENGTH WOD


Snatch
75%x2 80%x1x4

Snatch Pull off riser
85%x4x5

Snatch Push Press
87%x4x2 87%x3x2

Back Squat
87%x3x5

Weighted Sit Up
3x10


Experience

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Teddy Roosevelt

Wednesday, October 28, 2009

CrossFit Sydney "What's CF all about?"

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au








CFHQ WOD

Back Squat
5-5-5-5-5

Record Loads

ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike Run, C2

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

STRENGTH WOD

muscle Snatch
65%x3x3

C&J
65%x2x2->70%x1x3

Front Squat
80%x2x3

GHD Rise
3x10
Ab Wheel
3x15


What's it all about?

CrossFit is about Movement

CrossFit is about Challenge

CrossFit is Learning New Skills

CrossFit is about Application

CrossFit is Transformation

CrossFit is Difficult

CrossFit is about Metal& Physical Adversity

CrossFit is Doing Not Talking

CrossFit is Addictive

Tuesday, October 27, 2009

CrossFit Sydney "Work Out of the Day"

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au







CFHQ WOD

Nate

20min
For Rds

2 Muscle Ups
4 HSPU
8 KB Swings 32kg KB

Record Rds complete and fractions



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike Run, C2

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

STRENGTH WOD

Hang Clean
65%x2x4

Snatch Balance
70%x3x4

Pronated Strict Chin Up
5x5

Push press
75%x3x4

Reverse Hyper Extension
3x20



WOD

WOD stands for Work Out of the Day.
This is the main focus for that day and is set out in a task completion format.WODs are the recommended focus for that day and do not include a warm up or cool down nor skill or technique issues however we recommend your WOD incorporate these elements.

WOD as Rxed?
The work out of the day as written or as recommended is to complete the task as per the instructions.

Can't do the WOD as Rxed?
Can't complete due to technique, equipment,volume,load etc. Then scale the WOD so that it is achievable within a time frame of 45mins.
Scale for completion.
So you can get through the WOD
Scale for Effect
So as to focus on an element of the training effect(strength,speed)

CrossFit Sydney "Short Change!"

CrossFit Conditioning
Get Function!
Personal Training,Group Sessions,Equipment
Contact
Fitness@CrossFitSydney.com.au








CFHQ WOD

Micheal

For Time
3Rds
800m
50 Back extensions
50 Sit Ups

Record time taken



ENDURANCE WOD

Choose ONE sport and do the following for your distance:

90% Of Best Time for your set Distance.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k


STRENGTH WOD

Hang Snatch
65%x2x4

Jerk
75%x2x4

Clean Pull off 3inch riser
75%x3x3

Back squat
80%x2x5




Short Change

Often individuals take the Met Con WODs as a Time based Competitions or races with the fastest time winning.
Sure, let the person beside you motivate you to perform better, but the real goal of recording times is to monitor improvements in efficiency of movement under stress against that individual’s previous time.
When the Fastest Time becomes the overriding goal, the WO and more importantly the quality of the movement suffers. Individuals don’t quite reach the depth they could in the squat, don’t quite top out in the push up, and heaven forbid they even skip "reps.

The WODs are designed to create a training effect (conditioning) by working through a range of movement in good form at a relatively high intensity.
Reduce the range of movement or the quality of the technique in order to maximize the intensity and you will only cheat yourself out of valuable conditioning. The WOD isn’t about winning its about maximizing work capacity. Develop fluid movement through good form and correct ROM, then ratchet up the intensity to work for Personal Best times.

Don’t let this happen to your WOD; don’t short change the training effect in order to beat the gent next to you.

Friday, October 23, 2009

CrossFit Sydney "What is CF?"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au






CFHQ WOD

Dead lift
1-1-1-1-1-1

Record loads




ENDURANCE WOD

Choose ONE of the Following Sports:


Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts. SC: 2xs Through only!

Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.

Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, 2x through only!

C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.

STRENGTH WOD

Snatch
Heavy Single
->80%x1x4

C&J
Heavy Single ->80%x1x4

G Morning
30%of Bsqx8x3

For Time
3Rds
50m Farmers Walk 50% BW
12 Burpees




What is CrossFit?

The CrossFit protocol is designedby G&L Glassman.
We believe it is ideal base conditioning for people who are looking for a challenaging yet rewarding fitness program for life or for people who actively engage in outdoor pursuits or have intense phsyical challenage as part of their vocation.
CrossFit produces what we believe to be a truly functional fitness level that is highly transferable to all athletic pursuits as well as daily physical tasks.
Crossfit is a foundational Core and Conditioning program that seeks to elicit as broad as adaptation response as possible utilizing training formats derived from Gymnastics, Olympic Weight Lifting, Sprinting and Combat disciplines.
Individuals within the program develop greater understanding of applying force while maximizing strength to weight ratio and functional range of movement. Enhancing individual’s competency in physical tasks by improving Cardiovascular and Respiratory Endurance, Strength, Flexibility, Power, Agility, Coordination and Balance.
What results is the ability to apply strength and power in real world environments and or sports providing either a stand alone conditioning routine or a platform for sport specific performance.

What Crossfit isn’t!
We are not a Hypertrophy or Curves program centered on making you look good in underwear! (Although this may be a result)
We are not Psychiatrists!
We are not a Knitting Group!

Wednesday, October 21, 2009

CrossFit Sydney "Aspects of Fitness"

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au


Liz Hanging Out




CFHQ WOD

For Time
4Rds
50m Walking Lunge
50 sit ups

Record time taken

ENDURANCE WOD

Choose ONE Of the Following Sports:

30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8

STRENGTH WOD


C&J
75%x2 80%x1x4

Clean DL
113%x4x5

Front squat
89%x2x5

For Time
4Rds
10m Shuttle run x4
15 Kipping Pull Ups



Aspects of " Fitness"

The CrossFit Method seeks to condition the key aspects of all round Fitness.
Including improving efficiency and increasing work capacity of

The interlinked Cardio Vascular Aerobic and Anaerobic Systems

Relative Strength

Power to Body weight Ratio

Flexibility and Range of Joint Mobility

Coordination

Agility

Balance

These Aspects together form the basis of efficient and effective human movement the training of which should be included in any focused Fitness routine. This is achieved by Cross Training the skills of multiple modalities, which have functional movement at their core.
Through this individuals develop a high level of competency at the above aspects of fitness, developing a core strength and conditioning that can be applied to any specific performance sets with minimal refinement.

Tuesday, October 20, 2009

CrossFit Sydney "For Time" and the Individual

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au








CFHQ WOD

Tabata Something Else

20 Work :10 Rest x 8 intervals
of

Pull Up
Push Up
Sit Ups
Squat


Record total reps



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds


STRENGTH WOD

Hang Clean
75%x2x4

Snatch Balance
80%x3x2 84%x2x2

Push press
89%x3x4


For rds
5min
2kb Clean + 2 Push press + 2 lunge L/R (24kg)



Differentials in Range of Motion
Why" For Time" is relative to the individual.


Power movements of individuals are fixed and different due to the individual’s range of joint motion and Biomechanical structure. To compare from individual to individual has no value in a training format, rather "For Time" is a reference point for determining increased efficiency for that individual in reference to previous attempts.
Velocity is determined by the time taken to complete the movement through that individuals range of motion.
Training using methods that focus on decreasing the time in which the movement is produced by increasing the efficiency and or acceleration of the movement, increases power generation.
Therefore Timing a WorkOut produces a reference point from which to determine increases in power output when compared to future attempts.

CrossFit Sydney "Rest Intervals"

CrossFit Sydney
Get Fit,Get Functional
Fitness@CrossfitSydney.com.au







CFHQ WOD

Weighted Chin Ups
1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD


Choose ONE of the Following Sports

Swim: SC: 8min- LC: 12min- U: 20min

Bike: SC: 30min- LC: 50min- U: 70min

Run: SC: 15min- LC: 30min- U: 60min

C2: SC: 10 min- LC: 15min- U: 20min


STRENGTH WOD


Hang Snatch
75%x2x4

Jerk
84%x2x4

Clean Pull off riser
85%x4x5

Back squat
87%x3x3
90%x2x2

Weighted Back Extensions
3x10

Hanging leg Rise
3xMax



Rest Intervals

Regulate the training effect of resistance exercises.
Muscle Relaxation from correct rest periods facilitates ATP re-synthesis via the Creatine Phosphate system creates conditions for improving energy supply.Recovery time aid the functional interaction between motor and autonomic systems during a a routine.Helps facilitates lactate removal and improves muscle oxidative properties.Dynamic stretches during recovery rest periods such as full range of motion swinging preserves elasticity and helps the muscle to relax.

Get your Rest in

M.E. Days

<60% Rest 1minute
65%-80% Rest >3minutes between attempts
1 Rep Max 5-10minutes

Metabolic Conditioning
10-45sec between attempts

Friday, October 16, 2009

CrossFit Sydney "Progression"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au







CFHQ WOD

Tyler

For time

5Rds
7 Muscle Ups
45kg SDL HP 21 reps


Record time taken



ENDURANCE WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y wearing a t-shirt or board shorts, holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.


Foul: If you deviate more than the specified time.

Foul: 75 alternating "aka Random hand" push ups


STRENGTH WOD


Snatch
Heavy Single

C&J
Heavy Single

Back Squat
85%x4x5

Reverse Hyper Extensions
3x20




Ongoing Incremental Progression

The focus of CrossFit Conditioning is on individual improvement and progress through efficient movement.The time,loads, Rds and performance of others should be a motivator not a goal to be beaten.
Individual participation and exposure to the experience of the Work Out is the overall goal and from which the benefits will be apparent.

Training for Effect,Do the Training,Experience the Effect!
CrossFit

Tuesday, October 13, 2009

CrossFit Sydney "Work Outs"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Ftiness@CrossFitSydney.com.au







CFHQ WOD


For Time

5Rds
60kg Hang Clean 15 reps
30 Push Ups

Record time taken



ENDURANCE WOD

choose ONE of the Following Sports:

Swim, Bike, Run, C2

4min on, 3min off

2min on, 30sec off

1min on, 3min off

2min on, 30 sec off

4min on. Done!

Cover as much distance as possible in each of the prescribed time intervals.



STRENGTH WOD

Snatch
70%x2x3

Snatch Pull
90%x3x3

Snatch DL
90%x3x3

Front Squat
75%x3x5


Ranking Work Outs

Constantly varied programming built from functional exercises executed at high intensity is the key to CrossFit’s physiological advantage. Our distillation of load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolic's to a single value – usually time.
Public performance ranking in group sessions for each workout has seen the motivation and acceleration of improvement of those less physically capable by temperament, training, or natural limitation. Ranking has seemingly done more for bottom performers than top performers.
The skill elements included in CrossFit Conditioning furthers the sense of sport that so motivates individuals. CrossFit feels like sport!

Monday, October 12, 2009

CrossFit Sydney "GPP?"

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au







CFHQ WOD

"Elizabeth"

For Time
21-15-9 rep

60kg Clean
Ring Dips

Record overall time


ENDURANCE WOD

Choose ONE of The Following Sports:

Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals

Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals

Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals

C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals

Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

STRENGTH WOD

Hang Snatch
73%x3x2

Jerk
82%x2x4

Clean Pull Off riser
80%x5x5

Back Squat
88%x3x5

Sit Up
3x25

Ab Wheel
3x15




General Physical Preparedness

GPP
This refers to a level of fitness needed to be prepared for a variety of contingencies. In close relation to Functional Fitness practices, GPP is to be conditioned at a base level of competency within fitness activities.GPP has implications for any individual who has physical demands placed unpon them with little preparation time.

What role does GPP serve?
GPP serves as a multi faceted component of training to maintain and perfect skills that serve in auxiliary roles in life and sport.

In relation to an Athlete a major role of GPP is to form, strengthen or restore skills that play an important but secondary role to your sport. GPP seeks to increase and maintain overall work capacity in areas that are under developed. GPP can expose individuals to new skills and push individuals mentally via challenging protocols. GPP can uncover weakness and promote balance. GPP can provide important off-season variety or unloads phases after focus stages.

In the average person GPP seeks to condition across a diverse range of activities. GPP produces increased work capacity across a broad range of disciplines and skills and lays a foundation for healthy movement patterns. A strong base of GPP leads to fast adaptation process to unfamiliar or unaccustomed physical and mental demands.

CrossFit Sydney "Sport Specific"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au







CFHQ WOD

Fran
For Time
21-15-9 reps
45kg Thruster
Pull Ups

Record time taken

ENDURANCE WOD

Choose ONE sport and do the following for your distance:

90% Of Best Time for your set Distance.

Swim: SC: 600m , LC: 800m , U: 1000m

Bike: SC: 12 mile , LC: 20 mile , U: 30 mile

Run: SC: 2 mile , LC: 10k , U: 13.1M

C2: SC: 3k , LC: 5k , U: 8k

STRENGTH WOD

Snatch
70%x3x2 75%x2x3

Snatch Pull
100%x3x5

Snatch Push Press
83%x3x5

Back Squat
85%x4x5

Hanging leg rise
3x15

Plank
2x max


Sport Specific Performance

Want to get better at a Sport then at some stage you will have to devote more time to that specific sport skill set and movement patterns. Depending on your present skill level improvement may require stages of focus to progress efficiently.

CrossFit provides a base line conditioning that is ideal for most power sports. That said, CrossFit programming can be adjusted and "tweaked" to suit and aid on going sport specific skill development just as CrossFit is scaled to suit the individual.

Crossfit Conditioning will complement SSP by maintaining and/or increasing work capacity and prevent possible injuries.

Got a Sport?
Then get the CrossFit advantage.

Wednesday, October 07, 2009

CrossFit Sydney "Lactate Threshold"

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au






CFHQ WOD

Thruster
5-5-3-3-3-1-1

record Loads

ENDURANCE WOD


Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10x8

STRENGTH WOD

Hang Clean
70%x3x4

Snatch Balance
75%x3x2 80%x3x3

Push press
85%x4x5

For Time
4Rds
10 1 push up + 2kick ups
1 rope ascent


Lactate Threshold

What is it?
When the body is at rest or at regular work conditions, your metabolic rate creates a balance between lactate production and blood lactate removal. The Lactate Threshold (the Margin in which your body can no longer remove lactate as fast as it is produced) directly refers to exercise stress, which produces a rapid increase in blood lactate and a decreased or less then efficient lactate removal.

Protocols that combine high volume (high work capacity), maximal steady –state training (Fluctuating Intensity Work) and Interval Training (high Intensity Work) result in increased Lactate Threshold.

Generally thought to be a concern for Power Athletes Lactate Threshold training (conditioning to improve the bodies ability to balance blood lactate production and removal during times of exercise stress) can dramatically improve performance in endurance events as will as power orientated events.

For the Generalist?
So what’s it all mean to me Recreational Jo?

Protocols that focus on Lactate Threshold improvement create a time efficient format that has multiple impacts on every aspect of fitness. Providing a board-reaching program in minimal time. That with appropriate nutrition and recovery techniques, individuals are left with an ideal conditioning structure that produces abilities and allows time to be applied to other disciplines.

Sunday, October 04, 2009

CrossFit Sydney "Credo"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD

For Time
30 Muscle Ups
or
120 Chin Ups
120 Dips
sets of 5s

Record time taken

ENDURANCE WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES

Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.

Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.

C2: 10 x 125m all out Sprints w/ 1 min recoveries... NO PENALTIES.

STRENGTH WOD


Hang Snatch
70%x3x4

Jerk
78%x3x3 81%x3x2

Clean Pull
100%x3x5

Back squat
86%x4x5

Weighted sit ups
3x10


CrossFit Sydney's Work Out of the Day Credo


You may talk about Crossfit!
You are not your WOD Time!
You are not your DeadLift Number!
You are not your 5min Snatch!
No One Wins a WO!
You seek Intensity over Duration!
Everyone will experience Attrition!
If the WO was easy you didn't WO!
If this is your first WO, you must complete as Recommended

CrossFit Sydney "An Idea"

CrossFit Conditioning
Try the Method
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au







CFHQ WOD

For Time

21-18-15-12-9-6 reps
45kg Power Clean
Sit Ups
Back Extensions


Record time taken


ENDURANCE WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

STRENGTH WOD

Snatch
70%x2 75%x2 77%x1x2

C&J
70%x2 75%x2 77%x1x2

for Time
3Rds
10 tire Flips Jump in /out
40m Framers walk


3Rds
10 Back extension
20 Sit Ups





An Idea

Imagine an idea that propels athletes and soldiers alike to seek even higher base levels of competency.
Imagine an idea that is so open source nimble, and ever self correcting, self improving in its daily application that it doesn't risk irrelevancy.
Imagine an idea that changes they way the health care rehabilitation industry (physical therapy) organizes and implements its care.
Imagine an idea that carries such self evident truth with it that thousands of people spontaneously form community and fellowship.
CrossFit promotes daily self competition, self reflection, and self refinement.
"Becca"

Saturday, October 03, 2009

CrossFit Sydney "Adaptations"

CrossFit Conditioning
Get Function
Fitness@CrossFitSydney.com.au






CFHQ WOD

For time

Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 24kg Kettlebell or 25kg dumbbell for pistols.

Record Time Taken


ENDURANCE WOD

Choose ONE of the following sports

Swim, Bike, Run C2

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off


STRENGTH WOD

2 position Snatch floor knee
70%x2x5

Snatch Pull
86%x3x5

Snatch Push Press
71%x4x5

Back Squat
75%x3x5

Ab wheel
3x15



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 capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even.

We’d not trade improvements in any other fitness metric for a decrease in work capacity.