CrossFit – Methods, Exercises And Weightlifting
What is the CrossFit Method?
The CrossFit method is to establish a hierarchy of effort
and concern that builds as follows:
- Diet – lays the molecular foundations for fitness and
- Metabolic Conditioning – builds capacity in each of three
metabolic pathways, beginning with aerobic, then
lactic acid, and then phosphocreatine pathways.
- Gymnastics – establishes functional capacity for body
control and range of motion.
- Weightlifting and throwing – develop ability to control
external objects and produce power.
- Sport – applies fitness in competitive atmosphere with
more randomized movements and skill mastery.
Examples of CrossFit Exercises
Biking, running, swimming, and rowing in an endless
variety of drills. The clean&jerk, snatch, squat, deadlift,
push-press, bench-press, and power-clean. Jumping,
medicine ball throws and catches, pull-ups, dips,
push-ups, handstands, presses to handstand, pirouettes,
kips, cartwheels, muscle-ups, sit-ups, scales, and holds.
We make regular use of bikes, the track, rowing shells
and ergometers, Olympic weight sets, rings, parallel
bars, free exercise mat, horizontal bar, plyometrics
boxes, medicine balls, and jump rope.
There isn’t a strength and conditioning program
anywhere that works with a greater diversity of tools,
modalities, and drills. balance, and accuracy). The excessive
aerobic volume of the endurance athlete’s training has cost him in speed,
power, and strength to the point where his athletic
competency has been compromised. No triathlete is in
ideal shape to wrestle, box, pole-vault, sprint, play any
ball sport, fight fires, or do police work. Each of these
requires a fitness level far beyond the needs of the
endurance athlete. None of this suggests that being a
marathoner, triathlete or other endurance athlete is a bad
thing; just don’t believe that training as a long distance
athlete gives you the fitness that is prerequisite to many
CrossFit considers the Sumo Wrestler, triathlete,
marathoner, and power lifter to be “fringe athletes” in
that their fitness demands are so specialized as to be
inconsistent with the adaptations that give maximum
competency at all physical challenges. Elite strength and
conditioning is a compromise between each of the ten
physical adaptations. Endurance athletes do not balance
The Olympic Lifts, a.k.a., Weightlifting
There are two Olympic lifts, the clean and jerk and
the snatch. Mastery of these lifts develops the squat,
deadlift, powerclean, and split jerk while integrating
them into a single movement of unequaled value in all
of strength and conditioning. The Olympic lifters are
without a doubt the world’s strongest athletes.
These lifts train athletes to effectively activate more
muscle fibers more rapidly than through any other
modality of training. The explosiveness that results from
this training is of vital necessity to every sport.
Practicing the Olympic lifts teaches one to apply force
to muscle groups in proper sequence, i.e., from the
center of the body to its extremities (core to extremity).
Learning this vital technical lesson benefits all athletes
who need to impart force to another person or object as
is commonly required in nearly all sports.
In addition to learning to impart explosive forces, the
clean and jerk and snatch condition the body to receive
such forces from another moving body both safely and
Numerous studies have demonstrated the Olympic lifts
unique capacity to develop strength, muscle, power,
speed, coordination, vertical leap, muscular endurance,
bone strength, and the physical capacity to withstand stress.
It is also worth mentioning that the Olympic lifts are the only
lifts shown to increase maximum oxygenuptake, the most
important marker for cardiovascular fitness.
Sadly, the Olympic lifts are seldom seen in the commercial
fitness community because of their inherently complex
and technical nature. CrossFit makes them available to
anyone with the patience and persistence to learn.
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