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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.

This 2007 study found increased pancreatic fat is strongly associated with diabetes, independent of overall BMI or waist circumference. These results support the hypothesis that organ-specific fat accumulation, due to its effect on insulin sensitivity and glucose tolerance, directly predicts and may play a causal role in the development of metabolic distress.

Read MorePancreatic Fat Content and β-Cell Function in Men With and Without Type 2 Diabetes

Will focusing on running endurance interfere with your strength numbers? Will prioritizing your back squat slow down your mile time? Traditional exercise science has consistently reported differing training stimuli interfere with one another. Tyler Hass examines the research and explains what happens when we ask a different question: How can we maximize the total physical adaptation of the human body?

Read MoreMake Every Calorie Count: Optimizing Adaptation

In the push press, the core-to-extremity principle is obvious as the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30 percent more weight than with the shoulder press.

Watch The Presses, Part 2: The Push Press