“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.  Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.  The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.  The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.”

Excerpt from CrossFit Headquarters


Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

CrossFit is high-intensity core strength and conditioning program that focuses on all ten components of optimal physical fitness:

  • Cardiovascular/Respiratory Endurance – the ability of the body systems to gather, process, and transport oxygen
  • Stamina – the ability of the body to process, store, deliver, and utilize energy
  • Strength – the ability of a muscular unit, or combo of muscular units to apply force
  • Flexibility – the ability of maximizing range of motion at a given joint
  • Power – the ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time
  • Speed – the ability to minimize the time cycle of a repeated movement
  • Agility – the ability to minimize transition time between one movement pattern to another
  • Coordination – the ability to combine several distinct movement patterns into a singular distinct movement
  • Balance – the ability to control the placement of the bodies center of gravity in relation to its support base
  • Accuracy – the ability to control movement in a given direction or at a given intensity

What is CrossFit? http://www.crossfit.com/cf-info/what-crossfit.html

What is Fitness?  http://library.crossfit.com/free/pdf/CFJ-trial.pdf

Foundations  http://library.crossfit.com/free/pdf/Foundations.pdf


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