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Crossfit Training

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charles hawes

on 4 December 2013

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Transcript of Crossfit Training

-With Iron Man competitions someone can score high and low in different categories.

-Marathon runners will dominate in endurance but lack in strength.

-Power lifters have strength but usually have low endurance.

-For a Crossfitter fitness it's self is the sport.
- Helps to increase an athletes aerobic capacity.

-This involoves short bouts of exercise followed by short rest periods 20s - 10s.
Crossfit Training
-There are 4 defining themes that form a Crossfit program.
Neuroendocrine Adaptation
Cross training
Functional movements

-Implemented during the GPP of training.

-Athletes will be training all three of their metabolic pathways.
Theories & Methods
Positive encouraging encouragement for everyone

-WOD- Workout of the Day is performed with the Tabata Method.
-Every WOD is important for training the 10 targeted fitness domains.
-History of Crossfit
-Theories & Methods
-General application
-Benefits and Risks

Created in 2000

Defining Crossfit

"You push your self harder than you thought possible because you're surrounded by a room full of people doing the same thing"

Members are ranked after each workout

Coaches shout words of encouragement to the class when one finishes the workout they motivate the next until all are finished.

This creates a unique culture in the gym setting

This culture is similar to that found in a military boot camp.

May prematurely introduce advanced levels of training to beginners
Workout Of the Day
A single bout of exercise that encompasses an aspect of endurance, speed, strength and balance.
“What your regimen needs is to not become routine.”
-The work-outs are constantly varied
- May limit potential strength in core lifts.
Lasts an hour
-Every one is ranked at the end of the WOD.
-Creates a competitive environment.
Includes a warmup, stretching, strength-cardio, skill training, and cool down.
5-20 students in a class

Single arm snatch
Bear crawl
Dumbell swing
Sumo High pull
overhead lunge
Box jump
L Stand
Glute-Ham sit-up
Handstand Push-up
Jump squats
Back extensions
"Train for the unknown and unknowable"
Targeted fitness domains

Kettle bell swings
Rope climb
Battle ropes
Walking lunge
Pullups with kip
Jump pullup
Knees to elbows
Overhead Squat
Power Clean

Tabata Method
-Trains the body aerobically and anaerobically at the same time.

-Made up of short sets of all-out intensity followed by shorter rests periods 20s x 10s originally.

-Originality Japan.

-Used to help lose fat similar to circuit training.

-Many athletes try this and agree it's complicated and will not train this way again.

-This is one of the only workout methods that trains the aerobic and anaerobic systems together.
Tabata Method cont'd
Greg Glassman
-Known for creating wacky routines, which lost him several jobs
-Landed a job training police officers of Santa Cruz
-Set up his training facility in a Spa Fitness, and training was open to anyone else who was looking for a workout (1995)
-Grew up in a suburb outside of Los Angeles, California.

-Clashed a lot with his dad, had several conflicts and disagreements.

-Escaped his home life by getting involved in gymnastics, weightlifting, and cycling.

-Ended up dropping out of several colleges and junior colleges.

-Began working as a personal trainer at local gym.
Redefine Fitness Approach
-Power lifting
-Functional Calisthenics (squats, pull-ups)
-Whole body, large muscle movements (real life)
-Thought random workouts helped people to adapt
-Workouts were timed: as many reps and sets in a given amount of time

Growth of Cross fit
Risks of Cross Fit
-Rhabdomyolosis: The process of muscle fibers breaking down, causing the release of myoglobin into the bloodstream. This occurs when energy supply to muscles is insufficient to meet demands. Myoglobin can be very harmful to the kidneys, and can cause severe kidney damage, and in some cases death. Myoglobin causes urine to turn brown. Myoglobin is the molecule that gives red meat it's color
Collegiate Athletes
-2012 Women's Lacrosse team at Ohio State University
-Six girls ended up in the hospital
-Typical workout: pull ups (56), chin-ups, and triceps-crunching dips without rest during a twenty minute workout. The next day the girls pushed football blocking sleds.

-Symptoms: Shaky, weak arms, prickly and tingly sensation, unable to shift gears or turn steering wheel, swelling, urine was the color of soda
Words from Hoffman
"That type of injury is 100 percent avoidable," said Jay Hoffman, president of the National Strength and Conditioning Association from 2009-12. "That should never have happened. That’s absurd. People need to understand that rhabdo is not inherent with training. It’s a good indicator of a training program that is inappropriate."

Cross Fit Games 2012
Facts about Rhabdo
-Dr. Ray
-Rare condition, but physicians are seeing more and more cases, occurring after high intensity exercises (usually prolonged exertion in heat, dehydrated)
-More commonly seen in victims with crushing injuries
-Can be present even after just hiking in Grand Canyon
-Patient will have an elevated amount of creatine kinase in the bloodstream
-This is easier to measure than myoglobin
-Fluids to dilute and flush myoglobin out of system
-Dialysis needed in severe cases
-Most recover within a weeks time
Method Cont.
-the hierarchy of effort an concern:
Metablic conditioning
Weightlifting and throwing
Fringe Athletes
-Sumo Wrestlers
-Power Lifter

fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges.

Gym Equipment
-Bumper plates
-Olympic bars
-Kettle bells
-Gymnastic rings
-Climbing ropes
-Tractor tires
-Concept 2 row machines
-Medicine balls
-Pull-up bars
Functional Movements
-Brian Anderson (38 years old)
- 2005
-First time Crossfitter
-After completing the WOD, Anderson landed himself in the emergency room
-The workout consisted of repeated Kettlebell Swings that tore his back so much that he could barely stand up straight
-Spent next six days in ICU on an IV drip, followed by two months of physical therapy
-Article: "Getting Fit, Even if it Kills You"
-Glassman said, "If you find the notion of falling off the rings and breaking your neck so foreign to you, then we don't want you in our ranks."
An athlete should train using compound or multi-joint movements because it is similar to everyday life.

Typical movements so they are safe.

Most important aspect to life.
-Trapped in car after a crash
-Immobilization (elderly)
-Compartment Syndrome

Non Traumatic:
-physically untrained individuals
-Exertion occurs in very hot environment
-Impaired means of sweating (medications or heavy football equipment)
-Can still occur in trained individuals even when none of the above are present

1. Who is the creator of Cross Fit?

2.What are the four defining themes of Cross Fit?

3. What are the three modes of Cross Fit?

4.What is the Tabata Method?

5. What molecule is released into the bloodstream during Rhabdomyolysis?

6. What is the benefit of a five day on two day off program?

7. How many blocks are recommending for your three main course meals with zone dieting ?

8. Who benefits from Cross fit?

9. On a two mode day, is the workout time or set specific?

10. T/F Reebok is the main sponsor for the Cross Fit Games
Neuroendocrine adaptation
The change in the bodies neurological or hormonal system is important for adaptation to exercise.
With greater movement and more core activation you increase testosterone and HGH.
increase muscle mass and bone density.
High increases of HGH and testosterone show increases similar to exogenous hormonal therapy.

How to:
Increased HR and intensity
Heavy loads
Short rest between reps

Cross Training
Broad should exceed the normal parameters of sport training.

Should train past the normal metabolic pathways.

Alter sport or exercise regimen.
Power Development
Time to complete task.

Hard and fast movements.

Power is created from high intensity.
Intensity creates greater strength and performance.

Allows to excel with the unknown.
Works Cited
Babiash, Paige. "CrossFitTM: New Research Puts Popular Workout to the Test." ACE Fitness. N.p., 2013. Web. 1 Nov. 2013.

Glassman, Greg. "CrossFit Level 1 Training Guide." CrossFit Journal. Cross Fit Inc., n.d. Print. 18 Oct. 2013.

Helm, Burt. "Do Not Cross Crossfit BY Burt." Inc 35.6 (2013): MasterFILE Premier. Web. 8 Oct. 2013.

Heyward, Vivian H. Advanced Fitness Assessment & Exercise Prescription. Champaign, IL: Human Kinetics, 1998. Print.

Jones, Todd. "Rhabdomyolysis Laid Low 6 Athletes." The Columbus Dispatch. N.p., 9 Mar. 2013. Web. 3 Nov. 2013.

Nuts and Seeds
Some Fruit
Little Startch
No sugar

If you do not harvest it from a garden or farm then it is not good.

Shop around the outside of the grocery store.

Zone Diet
Created by Barry Sears

Great for optimal performance

1 block consists of
7 grams P
9 grams CHO
1.5 grams F
Minimum of 2 blocks for main meals
An athlete will get to a point that their BF is lower then 10%
Increase fat intake by 4-5 times.
Block/Zone Dieting
4 Block Example
4 oz chicken
1 artichoke
1 cup steamed vegetables with 24 peanuts
1 apple

28g P, 36g CHO, 12g F
Training Guide
-In 2001 Crossfit.com was created. Here Glassman posted the WOD along with videos and an active discussion board forum
-7,000 affiliated gyms world wide
-+35,000 accredited trainers
-+10 million crossfitters (60% women)
CrossFit has a 10 year multi-million dollar contract with Reebok (sponsor of CrossFit Games)
-For Reebok Cross Fit Games: In Spring 2013, 138,000 athletes from 118 countries participated in The Open stage of the qualifying round. 779 men and 668 women qualified for the individual competition at Regionals, along with 509 teams (3 men/women). From Regionals, 47 men, 45 women, 43 teams, and 200 Masters athletes had the opportunity to compete in the Cross Fit Games
# of Modes in the day
M- Long and slow
G- Complex skill
W- Single lift
Alternate 5 times
Task priority time will vary
Moderate to increase intensity
20 minutes
Scored on rounds complete
Toughest days
There isn't a Strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.
Athletes that train for hours a day are developing skill or training for sports that include adaptations inconsistent with elite strength & conditioning.
properly structured anaerobic activity can be used to develop a very high level of anaerobic fitness without muscle wasting with high volume aerobic exercise.

Crossfit finds specific training types to be inconsistent with the adaptations that give maximum competency at all physical challenges.
No Ideal routine

The value of any routine lies in abandoning it for another.

Crossfit's Ideal is to train for any contingency.

This is only possible if there is a tremendously varied and randomized program.
Crossfit is thought to be a core strength and conditioning program similar to density training.

Crossfit takes a much broader view of cross training, seen as exceeding the normal parameters of the regular demands of your sport or training.

Promotes healthy eating
Example WOD for 3 day on workout
1- 10k run
2- 5 hand stand push-ups/ 5 deadlifts
3- run 400m, 10 pull-ups, 15 thrusters 50% bw (20min)
4- off
5- Handstand practice 45 min.
6- bench 75% bw 10x, row 500m
7- lunges 100', 15 push press 50% bw, row 500m (20min)
8- Off
9-Deadlift 5,3,3,2,2,2,1,1,1
10- run 200m, 30" boxjump 10x,
11- clean 50% bw 20x, bike 1 mile, 15 push-ups (20 min)
12- Off
Angie: 100- push-ps, pull-ups, sit-ups, and squats.
Mod: 25 ring rows, knee push-ups, sit-ups, squats

Barabara: 5 rounds for time
20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats
3 min rest before rounds
Mod: with 3 rounds

Chlesea: 5 pull-ups, 10 push-ups, 15 squats
Each minute on the minute for 30 minutes
-Greg Glassman is the founder of Cross Fit
-Cross fit is high intensity, constantly varied work outs for muscular endurance training using the Tabata Method (work followed by short rest)
-Three Modes are cardio, gymnastics/body weight, and power/olympic lifting
-The four defining themes include neuroendocrine adaptations, power, cross training, and functional movements
-Promotes lean body mass, while imposing a risk for injury
-Good for general adaptations
-Food intake is based on paleo diet, consisting of zone dieting (2 blocks for each main meal)

Answer Key
1. Greg Glassman
2. Neuroendocrine Adaptation, Power, Cross Training, Functional Movements
3. Cardio, gymnastics/body weight, power/olympic lifting
4. Work followed by short rest
5. Myoglobin
6. Easy to implement, similar to a five day work week
7. 2
8. Athletes or a training age of >1yr could benefit from crossfit given they have a proper coach. Should not be performed in season
9. Time
10. T
Extra Facts
-Until recently Glassmans' annual salary was $750,000
-CrossFit makes a lot of money from seminars
-You could come to him for $1000
-With accommodations he would come to you for $4500
-Costs $1000 to become a certified trainer
-Affiliate fee's for Cross Fit Games, $3000
-Revenue is expected to double to over 100 million this year

Cave man Diet
30% protine
40% Carbohydrates
30% Fat
Total Kcals needed
.7g X Lean Body mass
-moderate athletes
1.0g X Lean Body Mass
-Hardcore athletes
What to eat!

The diet focuses on eating foods that a caveman would have access to.

Diets consist of garden vegetables, lots of green leafy vegetables, lean meats, nuts, seeds, and limit starch and no sugar in the diet.

Avoid high-Glycemic carbohydrates like rice, bread, candy, potatoes, sweets, soda and processed foods.

High Glycemic carbs spike insulin and have a high inflammation factor (IF) .
If your goal is optimum physical competence then all the general physical skills must be considered:
-The ability of body systems to gather, process, and deliver oxygen.
-The ability of body systems to process, deliver, store, and utilize energy.
-The ability of a muscular unit, or combination of muscular units, to apply force.
-theability to maximize the range of motion at a given joint.
-The ability of a muscular unit,or combination of muscular units, to apply maximum force in minimum time.
-The ability to minimize the time cycle of a repeated movement.
-The ability to combine several distinct movement patterns into a singular distinct movement.
-The ability to minimize transition time from one movement pattern to another.
-The ability to control the placement of the bodies center of gravity in relation to its support base.
-The ability to control movement in a given direction or at a given intensity.
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