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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.

Every morning, a small group of men 58 and older heads to a gym at the top of a hill in Bonsall, California, to see what the coach has written on the board for the day’s workout. That coach is Mike Burgener of CrossFit Weightlifting, a man whose contributions to the Sport of Fitness are legion.

Watch Miracle on the Hill

The meaning of the anatomical core has become confused over time. Originally used as a word added to modify the phrase “body temperature," in the 1990s and 2000s, it became associated with lumbar and abdominal exercises designed to address lower back pain. In reality, a far greater number of muscles are part of the core's structure, and these contribute to what we refer to in CrossFit as midline stability.

Read MoreMidline Stability, Part 1: More Than the Core

Ligaments connect bone to bone, and as there are 26 bones in the foot, there are numerous ligaments connecting and crisscrossing the foot’s interior. The foot receives quite a bit of support from the simple interlocking of the tarsal bones via their shape and via the intertarsal ligaments.

Read MoreThe Foot, Part 2: Ligaments

What we eat (quality), how much we eat (quantity), and when we eat (chrononutrition) all affect our health and performance. However, compared to the other two factors, chrononutrition is arguably the weakest of the three. In this installment of his series on meal timing, Tyler Hass explains why clever timing schemes are not a silver bullet and should be understood as a means to squeeze that last 5-10% of optimization out of a good diet and exercise program.

Read MoreMeal Timing: When Should We Eat?