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Understanding CrossFit

Understanding CrossFit

The creators of the popular CrossFit fitness system in the US argue that the goals, purpose, methodology, implementation and adaptation of the crossfit system in general and in particular are unique and determine the success of the cross-program in various areas.


From the very beginning, CrossFit's goal was to achieve a broad, general and comprehensive preparedness.

The creators of the KF say that they tried to develop a program that would best prepare the trainees for any physical activity - prepared them not only for the unknown, but also for the unknowable.

Evaluating all sports and physical activities in general, they wondered which physical skills and adaptations are most universal in achieving physical benefits. The basis and the crossfit system looked for the overall performance required to perform any sporting tasks and, quite logically, inherent in any of the sports.

In short, the specialization of crossfit is the refusal of specialization.


The recipe for CrossFit is "constantly variable, high-intensity, functional movements". Functional movements use universal patterns of motor recruitment, they are performed by contraction from the core to the extremities and are complex, that is, multiarticular. These movements are natural and effective for moving the body and external objects. However, the most important aspect of functional movements is their ability to move large loads to long distances, and do it quickly. Together, these three attributes (weight, distance and speed) determine the ability of functional movements to produce high power.

Intensity is defined precisely as power, and intensity is an independent variable and is most often associated with maximizing adaptations to loads. In the light of the fact that the breadth and depth of the training stimulus of the program determine the breadth and depth of the adaptation achieved, the CF recipe for the use of functionality and intensity varies continuously.

CrossFit argues that preparing for occasional physical activity - that is, to unknown and unpredictable events - is incompatible with a rigidly fixed, predictable and routine training regimen.


The methodology that manages the crossfit program in the UK is completely empirical. Crossfit believes that such characteristics as safety, efficiency and effectiveness (the three most important and interrelated aspects of any physical training program) can be assessed only on the basis of measurable, clear and repetitive facts, that is, on data. In crossfit, this approach is called "evidence-based".

CrossFit methodology depends on the general availability of methods, results and criticism, and for this purpose we use the Internet, as well as various local networks. The co-developers of our program are any trainer on cross-trainer and an athlete who is part of a free and fruitful on-line community.

CrossFit is empirically validated, clinically tested and developed by the community.


In practical application, the crossfit system, to put it simply, sports is a "sport of physical training". The principle of natural partnership, healthy competition and the pleasure of training or games are able to maintain an intensity that is not achieved by other means. As one good person said, "the fear of a sport failure is greater than the fear of death."

The founders of the crossfire in the US and the UK noticed that people are ready to literally die for their glasses.

Using information boards to record results, accurate recording of results and records, a stopwatch and clearly defined rules and standards for performing movements, crossfit trainers not only motivate athletes for unprecedented performance, but also can measure absolute and relative indicators at each workout. These data are of high value in themselves.


CrossFit characterizes the commitment to physical training based on facts, data on physical productivity published in public, cooperation with other trainers in program development and openness of the system as a whole. This allowed CrossFit developers to learn important lessons from the program - lessons on adaptations achieved by cross-training.

Crossfit increases performance over a wide range of time in different modal domains. This discovery was very important for motivating our efforts. This comprehensive increase in performance corresponds to our initially stated goals of building a program for broad, holistic and comprehensive physical training. It also explains the variety of sports tasks pursued in crossfit, expressed in the deep penetration of CrossFit into various sports and physical activities.

The creators of the crossfit system say that they have come to the conclusion that the growing efficiency is a holy grail of physical productivity, and all other parameters such as IPC, lactate threshold, body building and even strength and flexibility are its derivatives.

Crossfit against achieving improvements in any of the physical parameters at the expense of efficiency.


With modest publications in 2001 of the first daily training programs, the crossfit evolved into a community in which human performance is measured and publicly recorded, and compared for a variety of varied and fixed training loads.

CrossFit is an open source program where anyone can demonstrate their understanding of fitness and creating training programs, and where coaches, instructors and athletes are able to collectively develop the art and science of optimizing human performance.