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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.

In order to effectively increase intensity, the trainer must first understand the factors that directly influence intensity. In short, the trainer must consider loading, repetitions, and speed/time. A common mistake made by novice trainers (and some who should know better) is trying to push all of these variables at once, too early in the process. Choosing one variable to manipulate at a time, observing the results, and adjusting accordingly will allow both the trainer and athlete to experience a degree of success that spurs enthusiasm and more consistent progress over time.

Read MoreMechanics, Consistency, Intensity: Intensity

The most powerful forces that can be generated by the human body are initiated, controlled, and dominated by the hip. Unfortunately, in the majority of trainees, some degree of hip dysfunction creates unsound postures and mechanics that reduce power and stability. Such faulty mechanics arise from inadequate training and insufficient practice of critical hip movements. We term this widespread fault “muted hip function.”

Read the articleA Postural Error