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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.

Many dieters believe a calorie is a calorie and operating at a calorie deficit is the key to weight loss. However, counting calories is an ineffective and often unhealthy diet method. The body processes calories from different sources in different ways, and assuming all calories are equal often leads to overconsumption of refined carbohydrates. Tyler Hass explains why eating high-quality foods and exercising with high intensity is the most effective way to drive favorable changes in body composition.

Read MoreWeighing the Evidence for Calorie Counting

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