CrossFit Journal: The Performance-Based Lifestyle Resource



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 Glassma

What is CrossFit

CrossFit is a strength and conditioning program that is broad, general and scalable for all ages and athletic abilities including the elite athlete and the limited senior adult. Our program emphasizes short, constantly-varied, high intensity workouts. We focus on functional movements – like pushing, pulling, squatting and lifting – combined with strength training, cardio and basic gymnastics. CrossFit can be defined in many ways. CrossFit is community. It is discipline and competition. CrossFit is a reason to fellowship with those that have the values as you. CrossFit is a lifestyle – and if you choose to embrace it – CrossFit will change your life.


Understanding CrossFit

The aims, prescription, methodology, implementation, and adaptations of CrossFit are collectively and individually unique, defining of CrossFit, and instrumental in our program’s successes in diverse applications.

From the beginning, the aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing. The second issue (“What is Fitness?”) of the CrossFit Journal details this perspective.

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise. Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens. If your goal is optimum physical competence then all the general physical skills must be considered:

1.  Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2.  Stamina – The ability of body systems to process, deliver, store, and utilize energy.
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 muscular 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 singular 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 bodies 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.