Skip to Content

The CrossFit stimulus—constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy, functional, independent life and provides a hedge against chronic disease and incapacity. This stimulus is elegant in the mathematical sense of being marked by simplicity and efficacy. The proven elements of this broad, general, and inclusive fitness, in terms of both movement and nutrition, are what we term our CrossFit Essentials.

CrossFit Seminar Staff member Rob Lawson provides tips for performing CrossFit WOD 200920, Awful Annie. CrossFit Games athletes will complete this event on Saturday between 12:00 p.m. and 3 p.m. local time as the seventh event of the 2020 Reebok CrossFit Games.

WatchAwful Annie Tips

CrossFit Seminar Staff member Denise Thomas provides tips for performing CrossFit WOD 200919, Nasty Nancy. CrossFit Games athletes will complete this event on Saturday between 9:00 a.m. and 12 p.m. local time as the fifth event of the 2020 Reebok CrossFit Games.

WatchNasty Nancy Tips

CrossFit Seminar Staff member Austin Malleolo provides tips for performing CrossFit WOD 200918, Damn Diane. CrossFit Games athletes will complete this event on Friday between 3:00 p.m. and 6 p.m. local time as the third event of the 2020 Reebok CrossFit Games.

WatchDamn Diane Tips

CrossFit Seminar Staff member Spencer Hendel provides tips for performing CrossFit WOD 200917, Friendly Fran. CrossFit Games athletes will complete this event on Friday between 9:00 a.m. and 12 p.m. local time.

WatchFriendly Fran Tips

CrossFit Seminar Staff member Austin Malleolo provides tips for performing the second part of CrossFit WOD 200916, a 1,000 meter row. CrossFit Games athletes will complete this event in block two of the 2020 Reebok CrossFit Games, between 3:00 p.m. and 6 p.m. local time.

Watch1K Row Tips

CrossFit Seminar Staff member Spencer Hendel provides tips for performing CrossFit WOD 200916, a 1-rep-max front squat. CrossFit Games athletes will complete this event in block one of the 2020 Reebok CrossFit Games, between 9:00 a.m. and 12 p.m. local time.

Watch1RM Front Squat Tips

Brittany Hoover was 8 years old when her dad noticed her back “didn’t look normal.” After undergoing surgery for sever scoliosis, Hoover was told she would never be able to play contact sports, do gymnastics, or perform any repetitive movements ever again. Now a CrossFit trainer and yoga instructor, Hoover is in less pain than ever, and she says she hopes to use CrossFit “to change people’s lives. … CrossFit changed my life.”

Watch Brittany Hoover: Comfortable Being Uncomfortable

Michele Mootz (CF-L4) coaches a Level 1 participant through the wall squat and explains why the movement is a good coaching tool for athletes in need of squat therapy.

Watch Squat Therapy

In the duration of a warm-up, there are uncountable opportunities to weed out bad mechanics. Pulling with the arms, not finishing hip extension, failing to shrug, pulling too high, lifting the heels in the first pull, curling the ball, losing back extension, looking down, catching high then squatting, slow dropping under, slow elbows — all the faults are there.

Watch Hip Extension in the Med-Ball Clean

Blood vessels are adaptable to stress. If there is hypoxic stress (low oxygen content present) that results in tissue hypoxemia (low oxygen in the tissue), a cascade of local hormonal and anabolic events occurs that produces new capillaries and new arterioles. This process is called angiogenesis and is considered to be an endurance-friendly anatomical adaptation, improving the body’s capacity to deliver oxygen to working skeletal muscle.

Read MoreThe Heart, Part 6: Blood Vessel Basics