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Principles

The basic tenets of the CrossFit programming are functional movement, variety and intensity.

Functional Movement
Several key aspects make a movement functional:
• Movements that mimic the natural movement patterns we perform in our everyday lives (also known as
  universal motor recruitment patterns).
• Movements that are compound and multi-joint, that recruit muscles in waves of contractions from core to extremity.
• Movements that are capable of moving a large load over a long distance quickly.

Variety
CrossFit programming introduces variety in a number of ways. First, we train with a variety of functional movements. We then combine them in different ways, varying repetitions, sets, weight, order of exercises, rest periods and other factors.

Introducing variety into programming allows us to include the range of activities required to develop a broad, general and inclusive level of fitness. Variety is also the best defense against everyone’s nemesis: training plateau – a frustrating point at which, regardless of effort, fitness gains become stagnant. With the variety employed in CrossFit programming, we rarely see plateau in our members’ training. Finally, variety keeps a program interesting. Performing a different workout every time you visit the gym provides a novel aspect to training.

Intensity
There are many clichés about work and reward. “You get what you put in.” “You reap what you sow.” But if you’re willing to put in the effort, you’ll be rewarded for doing so. This tenet applies as much to CrossFit as it does to virtually all aspects of life.

CrossFit believes in “relative intensity,” meaning that we all feel the effects of exercise differently. Different people have different mental fortitudes. A person should therefore train CrossFit at a level of intensity congruent with their own abilities and desired results. The elderly gentleman who started CrossFit one month ago because he was frustrated by his lack of energy whilst caring for his grandchild will not be training at the level of intensity as the 25-year-old ex-track athlete training to get back into competition.

Combined, these three principals guide our programming and are the reason why we continually produce such great results.

What is Fitness?

CrossFit defines fitness as an amalgamation of three different models.

Model 1: 10 General Physical Fitness Skills
The first model holds that a person is only as fit as he or she is competent within each of these skills:

1. Endurance - The ability of body systems to gather, process and deliver oxygen (cardiovascular/respiratory
    endurance).
2. Stamina - The ability of body systems to process, deliver, store and utilize energy (capacity to maintain
    repetitive muscular movements).
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a single, distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

Model 2: The Hopper
The second belief holds that fitness is broad and inclusive. A “fit” person should be able to perform well at a broad range of physical tasks.

Imagine a lottery wheel or “hopper” filled with every imaginable physical fitness task (ie. running 10km, dead-lifting bodyweight, rollerblading down a hill, high-diving 10m, climbing a 20ft tree). A random number of these tasks are pulled from the hopper and are performed by a group of athletes. The person most capable, across the board, at completing these tasks is deemed fittest.

Model 3: Energy Pathways
The third belief states that fitness should carry through all known and widely accepted energy pathways. An athlete should be able to perform well in activities lasting over various time periods, from very short to very long.