GETTINGSTARTED

GUIDE

CrossFit is one of the fastest growing fitness movements on the planet

• Military Special Ops Units• Firefighters• Police• Professional and Collegiate Athletes• Mixed Martial Artists• You, your kids and your parents.

Who does this???

Olympic athletes and our

grandparents both need to fulfill their potentials for cardio-respiratory

endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, balance, and

agility. One is looking for functional dominance; the other is looking for

functional competence. Competence

and dominance manifest and

optimize through identical physiological mechanisms. We scale

our program by altering rest, load, intensity, etc. while utilizing the

same exercises for everyone

whenever possible.

-Greg Glassman

CrossFit Founder

People’s needs differ by degree, not kind

THE FOUNDATION OF CROSSFITCrossFit is a core strength and conditioning program. Wehave designed our program to elicit as broad anadaptational response as possible. CrossFit is not aspecialized fitness program but a deliberate attempt tooptimize physical competence in each of ten recognizedfitness domains. They are Cardiovascular andRespiratory endurance, Stamina, Strength, Flexibility,Power, Speed, Coordination, Agility, Balance, andAccuracy.

The CrossFit Program was developed to enhance anindividual’s competency at all physical tasks. Ourathletes are trained to perform successfully at multiple,diverse, and randomized physical challenges. Thisfitness is demanded of military and police personnel,firefighters, and many sports requiring total or completephysical prowess. CrossFit has proven effective in thesearenas.

Aside from the breadth or totality of fitness the CrossFitprogram seeks, our program is distinctive. It’s unique,in its focus on maximizing neuroendocrine response,

developing power, cross-training with multiple trainingmodalities, constant training and practice with functionalmovements, and the development of successful dietstrategies.Our athletes are trained to bike, run, swim, and row atshort, middle, and long distances guaranteeing exposureand competency in each of the three main metabolicpathways.

We train our athletes in gymnastics from rudimentary toadvanced movements garnering great capacity atcontrolling the body both dynamically and statically whilemaximizing strength to weight ratio and flexibility. We alsoplace a heavy emphasis on Olympic Weightlifting havingseen this sport’s unique ability to develop an athletes’explosive power, control of external objects, and masteryof critical motor recruitment patterns. And finally weencourage and assist our athletes to explore a variety ofsports as a vehicle to express and apply their fitness.

- Courtesy of CrossFit INC.

Now that you are a member, check out the following pages for some

things you should know ...

If you’ve already participated in your first workout, remember that it is completely normal to experience

some degree of soreness or DOMS (Delayed Onset Muscle Soreness) during your first few weeks of CrossFit. Your body is adapting to a new form of exercise, to a different intensity. Just remember that all of this is for your benefit. Work through it, eat right, rest and before long your muscles will thank you.

You should always bring a bottle of water and a protein

recovery shake to each WOD. It is important that you

consume protein within the first 30 minutes after a

workout for optimal recovery of fatigued muscles.

There are many protein powders on the market. At APC, we love Beverly International and make it available to

you along with many other nutritional supplements you

will enjoy.

What to Expect After A CrossFit Workout

Measure Your ProgressWhen starting your CrossFit program it’s extremely important to you

gather information for your baseline. Many beginners are hesitant to log

their results because they don’t feel they “measure up” to those who are

more experienced. We would like you to completely dismiss that notion.

The MOST IMPORTANT time to log workout results is when you first start. This is when you’ll see the most progress.

And we’ve made it simple at APC. Each workout is programmed by Coach

Tom Karos to deliver the best results. Each workout you perform can be

found at www.beyondthewhiteboard.com. This is a FREE service to all of our members. Simply find Advanced Performance CrossFit on the website

and request permission to join. Once you join, you will see each workout for every day and have the chance to log your results. Beyond the

Whiteboard will take care of the rest by measuring your progress, alerting

you of any personal records set, and much more. Please take advantage of this wonderful tool!

We are pleased to offer you over

60 class times per week to fit your hectic schedule.

First class starts at 5:00 am and last class continues through 7:30 pm.

For the updated list of classes, please visit us at

www.advancedperformancecrossfit.com

Our Schedule At APC

APC Community

We are confident you will find amazing

community at APC. To make the best of your experience, join us for special events, competitions, social gathering

and be in tune with us through our

social media channels. Be sure to “Like” and “Follow” so that you are up to date

on the latest at APC:

1. “Like” our Facebook Page as

Advanced Performance CrossFit

2. Follow us on Twitter as @apcrossfit

3. Follow us on Instagram as

advancedperformancecrossfit

4. Follow us on YouTube as Advanced

Performance CrossFit

5. RSVP for class at www.advancedperformancecrossfit.com

or by using the Mindbody app

Advanced Performance CrossFit Athlete’s Code of Conduct

I will be treated with respect at all times, and I am expected to treat everyone in the community with that same respect.I will strive to arrive on time.I will RSVP on MindBody to sign up for class at www.advancedperformancecrossfit.comI will welcome new people to our community just as they welcomed me, and I will introduce myself to strangers in the gym.I will recognize that my goals and records are no more important than anyone else’s, and I will encourage fellow members to achieve their goals, as they will encourage me.I will hold myself to high standards of movement, because those standards produce results and ensure my safety.I will acknowledge every success, no matter how small.I will conduct myself with integrity during all workouts, whether timed and scored or not.I will ensure that my membership is paid for, in full every month.I will be gracious in defeat and humble in victory, and I will cheer on my teammates and fellow competitors at events inside and outside the gym.I will respect all equipment and return it to its place after every workout.I will always watch for traffic when running outside.I will not “cherry pick” my WODs based on what’s most comfortable me. All WODs are designed for my benefit and for increased fitness. Exceptions are made in the event of injuries, of course.I will eat better because working out is only half the battle.I will clean up after myself and disinfect my equipment to keep APC clean and safe for all.I will believe in myself and my ability to improve my life with fitness.

Member Expectations

Remember, working out is only half of the battle.  We also want you to reap all the

benefits of excellent nutrition.  As CrossFitters we endorse a balance of the Paleo Diet, the Zone Diet and Eat to Perform diet.  Basically, the Paleo Diet consists of meats, vegetables, fruit and nuts.  It’s a clean diet that is free of grains, dairy, and, of course, sugar.  For further information, check out: www.robbwolf.com. 

The Zone Diet is similar to Paleo but allows some complex carbohydrates in the form of grains in moderation.  In following the Zone Diet it is important that your portions be

controlled and measured. On one-third of the plate put some low-fat protein that is no

bigger or thicker than the palm of your hand. Then fill the other two-thirds of the plate

with color carbohydrates (vegetables and fruits). Finally add a dash of fat that is low in

omega-6 and saturated fats, like olive oil.  Check out: www.zonediet.com.

And the Eat to Perform diet is designed to keep the athlete in optimal shape for delivering

the best WOD results while still maintaining low body fat. More on this diet can be found

at: www.eattoperform.com.

We know all of this can be confusing at first therefore you are welcome to set up a

nutritional consultation with Coach Amber to design a program fit for you. Email her at amber@advancedperformancecrossfit.com or call/stop at the front desk.

A Word About Nutrition

At APC, you will be surrounded by a wonderful community of friends who are interested in supporting you as you

achieve your fitness goals. Regardless of those goals, our trainers are ready to help you achieve them. All of our trainers are at least CrossFit Level 1 Certified and have a comprehensive knowledge of the CrossFit movements, programming, nutrition, and how to individualize a plan for you. We also have Instructors In Training in our classes to

assist our trainers in giving you individualized attention and coaching. They are passionate about the CrossFit sport and eager to share their enthusiasm with you. They are here to help you meet your goals and are constantly striving to

educate themselves so they can share their passion and help you out. The staff here at APC is well rounded specializing

in Power Lifting, Olympic Lifting, CrossFit Kids, Program Design, Strength, Gymnastics and Mobility. At APC, you will find a state of the art facility with ample square footage, equipment, and fitness opportunities. But besides the

expected CrossFit bars and bumpers, APC has partnered with Advanced Health and Wellness to provide you with the

highest quality of health services to help maintain or restore health and well-being. Wellness is a state of optimal conditions for normal function… and then some. When the body heals and maintains itself efficiently, there is another level of health that goes beyond “asymptomatic” or “pain-free” which reveals an open-ended opportunity for vitality

and an enhanced experience of life. CrossFit is an essential part of our wellness formula.

The APC Team

Our Leadership TeamDr. Brandon Bupp, D.C., Owner of Advanced Performance CrossFit, Advanced Health & Wellness, and Advanced Performance Fitness

Dr. Brandon Bupp was born in Orville, Ohio where he played sports and suffered from quite a few injuries. He went onto study Exercise

Physiology at Baldwin Wallace College when he decided that he was interested in chiropractic care and continued to further his education

at Palmer College of Chiropractic.  Dr. Bupp studied sports injuries and extremity injuries utilizing his experience as a highly competitive athlete. For the past 5 years, Dr. Bupp has been practicing

chiropractic care at his clinic, AHWC which is functions under the

same roof as APF/APC in Wadsworth, Ohio.

Heidi Bogue, Director of Development

Tom Karos, Director of Programming

Nick Burton, Director of Membership

Dr. Brandon Bupp

Advanced Performance FitnessAdvanced Performance Fitness is the most complete wellness

facility in the area.  There is no other gym that offers the variety of fitness and wellness services that we do.  Our 15,000 square foot facility includes a spacious free weight area, cardio and machine

weight equipment, along with group classes, personal training, CrossFit and much more. 

At Advanced Performance Fitness we know that the goals and

needs of our members are unique to each individual and that the

true pathway to health is incorporating an overall healthy lifestyle. 

That’s why our services don’t just end with the gym but go beyond

it to a total lifestyle approach with our on-site medical wellness

clinic, The Advanced Health and Wellness Center.  Together, our

facility and staff are able to satisfy all of the wellness needs of the

community from those who need to improve their overall health

and well-being to people who have never exercised a day in their

life, to even the most advanced athlete. 

We are committed to providing the highest quality of health

services to help restore health and well-being. - See more at: www.advancedperformancefitness.com

At Advanced Health and Wellness Center, we offer a variety of services designed

to maximize your health and wellbeing. Along with massage therapy and top

notch chiropractic care, our office is proud to offer a wide array of medical services. Whether it is with diagnostic ultrasound or joint injections, nerve

conduction studies or medically directed rehab, or even allergy testing and

nutritional consultations, all of the Advanced Health and Wellness Center staff

look forward to serving your chiropractic and physical medicine needs, and

helping you to achieve a more healthy and active lifestyle.

We Offer:

• Chiropractic Care• Medical Services• Auto Accident Injury• Massage Therapy• Weight Loss• Pain Management• Physiotherapy & Rehab• Spinal Decompression• Orthotics

Finding a caring clinic that understands and appreciates changing health care

needs and the most advanced techniques and breakthrough approaches to

addressing health problems can be a daunting task. We take an effective TEAM

APPROACH to patient care and offer a variety of ways to improve the quality of your life. If you would like to take advantage of our FREE CONSULTATION and

speak with one of our doctors, please stop in to schedule an appointment or call 330 336 9500

  

Advanced Health & Wellness

The following pages include much about the philosophy and methods

of CrossFit. Enjoy and feel free to ask our coaches any questions.

An Effective Approach

In gyms and health clubs throughoutthe world the typical workoutconsists of isolation movements andextended aerobic sessions. Thefitness community from trainers tothe magazines has the exercisingpublic believing that lateral raises,curls, leg extensions, sit-ups and thelike combined with 20-40 minutestints on the stationary bike ortreadmill are going to lead to somekind of great fitness. Well, at CrossFitwe work exclusively with compoundmovements and shorter highintensity cardiovascular sessions.We’ve replaced the lateral raise with thepushpress, the curl with pull-ups,and the leg extension with squats.For every long distance effort ourathletes will do five or six at shortdistance. Why? Because compoundor functional movements and highintensity or anaerobic cardio isradically more effective at elicitingnearly any desired fitness result.Startlingly, this is not a matter ofopinion but solid irrefutable scientificfact and yet the marginally effectiveold ways persist and are nearlyuniversal. Our approach isconsistent with what is practiced inelite training programs associatedwith major university athletic teamsand professional sports. CrossFitendeavors to bring state-of-the-artcoaching techniques to the generalpublic and athlete who haven’taccess to current technologies,research, and coaching methods.

Is This For Me?

Absolutely! Your needs and theOlympic athlete’s differ by degreenot kind. Increased power, strength,cardiovascular and respiratoryendurance, flexibility, stamina,coordination, agility, balance, andcoordination are each important tothe world’s best athletes and to ourgrandparents. The amazing truth isthat the very same methods thatelicit optimal response in theOlympic or professional athlete willoptimize the same response in theelderly. Of course, we can’t load yourgrandmother with the samesquatting weight that we’d assign anOlympic skier, but they both need tosquat. In fact, squatting is essentialto maintaining functionalindependence and improvingfitness. Squatting is just oneexample of a movement that isuniversally valuable and essentialyet rarely taught to any but the mostadvanced of athletes. This is atragedy. Through painstakinglythorough coaching and incrementalload assignment CrossFit has beenable to teach anyone who can carefor themselves to perform safely andwith maximum efficacy the samemovements typically utilized byprofessional coaches in elite andcertainly exclusive environments.

Who Has Benefited FromCrossFit?

Many professional and elite athletesare participating in the CrossFit

Advanced Performance CrossFit STATE-OF-THE-ART COACHING

to the General Public

- Courtesy of CrossFit INC.

Program. Prize- fighters, cyclists,surfers, skiers, tennis players,triathletes and others competing atthe highest levels are using theCrossFit approach to advance theircore strength and conditioning, butthat’s not all. CrossFit has tested itsmethods on the sedentary,overweight, pathological, and elderlyand found that these specialpopulations met the same successas our stable of athletes. We call this“bracketing”. If our program worksfor Olympic Skiers and overweight,sedentary homemakers then it willwork for you.

Your Current Regimen

If your current routine lookssomewhat like what we’ve describedas typical of the fitness magazinesand gyms don’t despair. Anyexercise is better than none, andyou’ve not wasted your time. In fact,the aerobic exercise that you’vebeen doing is an essentialfoundation to fitness and theisolation movements have given yousome degree of strength. You are ingood company; we have found thatsome of the world’s best athleteswere sorely lacking in their corestrength and conditioning. It’s hardto believe but many elite athleteshave achieved international successand are still far from their potentialbecause they have not had thebenefit of state-of-the-art coachingmethods.

What Is a “Core Strength and Conditioning” Program?

CrossFit is a core strength and conditioning program in two distinct senses. First, we are a core strength and conditioning program in the sense that the fitness we

develop is foundational to all other athletic needs. This is the same sense in which

the university courses required of a particular major are called the “core

curriculum”. This is the stuff that everyone needs. Second, we are a “core” strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human

body, the extension and flexion, of the hips and extension, flexion, and rotation

of the torso or trunk. The primacy of core strength and conditioning in this sense

is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension

enjoys great athletic prowess and nearly everyone we’ve met with that capacity

was a great athlete. Running, jumping, punching and throwing all originate at the

core. At CrossFit we endeavor to develop our athletes from the inside out, from

core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities.

Can I Enjoy Optimal Health without Being an Athlete?

No! Athletes experience a protection from the ravages of aging and disease that non-athletes never find. For instance, 80-year-old athletes are stronger than

non-athletes in their prime at 25 years old. If you think that strength isn’t important consider that strength loss is what puts people in nursing homes. Athletes have greater bone density, stronger immune systems, less coronary

heart disease, reduced cancer risk, fewer strokes, and less depression than non-

athletes.

What Is an Athlete?

According to Merriam Webster’s Collegiate Dictionary, an athlete is “a person

who is trained or skilled in exercises, sports, or games requiring strength, agility, or stamina”. The CrossFit definition of an athlete is a bit tighter. The CrossFit definition of an athlete is “a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance”. The CrossFit model holds “fitness”, “health”, and “athleticism” as strongly overlapping constructs. For most purposes they can be seen as equivalents

What if You Don’t Want to Be an Athlete; I Just Want to Be Healthy?

You’re in luck. We hear this often, but the truth is that fitness, wellness, and

pathology (sickness) are measures of the same entity, your health. There are a

multitude of measurable parameters that can be ordered from sick (pathological) to well (normal) to fit (better than normal). These include but are not limited to

blood pressure, cholesterol, heart rate, body fat, muscle mass, flexibility, and

strength. It seems as though all of the body functions that can go awry have

states that are pathological, normal, and exceptional and that elite athletes typically show these parameters in the exceptional range. The CrossFit view is that fitness and health are the same thing. It is also nteresting to notice that the

health professional maintains your health with drugs and surgery each with potentially undesirable side effect whereas the CrossFit Coach typically

achieves a superio result always with “side benefit” vs. side effect.

- Courtesy of CrossFit INC.

OUR GOAL IS TO DEVELOP ATHLETES FROM CORE TO EXTREMITY

• BIKING• RUNNING• SWIMMING• ROWING• ENDLESS VARIETY OF DRILLS• CLEAN & JERK• SNATCH•••••

SQUATDEADLIFTPUSH-PRESSBENCH-PRESSPOWER-CLEAN

• JUMPING

• MEDICINE BALL THROWS AND CATCHES•••••

PULL-UPSDIPSPUSH-UPSHANDSTANDSPRESSES TO

••••

HANDSTANDPIROUETTES, KIPSCARTWHEELSMUSCLE-UPSSIT-UPS

• SCALES

We make regular use of bikes, the track, rowing shells and ergometers, Olympic weight sets, rings, parallel bars, free exercise mat, horizontal bar, plyometrics boxes, medicine balls, and jump rope.

THERE ISN’T A STRENGTH AND CONDITIONING PROGRAM ANYWHERE THAT WORKS WITH A GREATER DIVERSITY OF

TOOLS, MODALITIES, AND DRILL. What if I don’t have time for all of this?

It is a common sentiment to feel that because of the obligations of career and family that you

don’t have the time to become as fit as you might like. Here’s the good news: world class, age

group strength and conditioning is obtainable through an hour a day six days per week of training. It turns out that the intensity of training that optimizes physical conditioning is not sustainable past forty-five minutes to an hour. Athletes that train for hours a day are

developing skill or training for sports that include adaptations inconsistent with elite strength

and conditioning. Past one hour, more is not better!

EXERCISE EXAMPLESTHE CROSSFIT METHOD

- Courtesy of CrossFit INC.

OPTIMAL PHYSICAL COMPETENCE IN ALL TEN PHYSICAL SKILLS

“Fringe Athletes”

There is a near universal misconception that long distance athletes are fitter that their short distance counterparts. The triathlete, cyclist, and marathoner are often regarded as among the fittest athletes on earth. Nothing could be farther from the truth. The endurance athlete has trained long past any cardiovascular health benefit and has lost ground in strength, speed, and power, typically does nothing for coordination, agility, balance, and accuracy and possesses little more than average flexibility. This is hardly the stuff of elite athleticism. The CrossFit athlete, remember, has trained and practiced for optimal physical competence in all ten physical skills (cardiovascular/ respiratory endurance, stamina, flexibility, strength, power, speed, coordination, agility, balance, and accuracy).

The excessive aerobic volume of the endurance athlete’s training has cost him in speed, power, and strength to the point where his athletic competency has been compromised. No triathlete is in ideal shape to wrestle, box, pole-

vault, sprint, play any ball sport, fight fires, or do police work. Each of these requires a fitness level far beyond the needs of the endurance athlete. None of this suggests that being a marathoner, triathlete or other endurance athlete is a bad thing; just don’t believe that training as a long distance athlete gives you the fitness that is prerequisite to many sports. CrossFit considers the Sumo Wrestler, triathlete, marathoner, and power lifter to be “fringe athletes” in that their fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges. Elite strength and conditioning is a compromise between each of the ten physical adaptations. Endurance athletes do not balance that compromise.

- Courtesy of CrossFit INC.

- Courtesy of CrossFit INC.

Aerobics and Anaerobics

There are three main energy systemsthat fuel all human activity. Almost allchanges that occur in the body dueto exercise are related to thedemands placed on these energysystems. Furthermore, the efficacy ofany given fitness regimen maylargely be tied to its ability to elicit anadequate stimulus for change withinthese three energy systems.Energy is derived aerobically whenoxygen is utilized to metabolizesubstrates derived from food andliberates energy. An activity istermed aerobic when the majority ofenergy needed is derivedaerobically. These activities areusually greater than ninety secondsin duration and involve low tomoderate power output or intensity.Examples of aerobic activity includerunning on the treadmill for twentyminutes, swimming a mile, andwatching TV.Energy is derived anaerobicallywhen energy is liberated fromsubstrates in the absence of oxygen.Activities are considered anaerobicwhen the majority of the energyneeded is derived anaerobically.These activities are of less than twominutes in duration and involvemoderate to high power output orintensity. There are two suchanaerobic systems, the phosphagensystem and the lactic acid system.Examples of anaerobic activityinclude running a 100-meter sprint,squatting, and doing pull-ups.

Our main purpose here is to discusshow anaerobic and aerobic trainingsupport performance variables likestrength, power, speed, andendurance. We also support thecontention that total conditioning andoptimal health necessitates trainingeach of the physiological systems ina systematic fashion.It warrants mention that in anyactivity all three energy systems areutilized though one may dominate.The interplay of these systems canbe complex, yet a simpleexamination of the characteristics ofaerobic vs. anaerobic training canprove useful.Aerobic training benefitscardiovascular function anddecreases body fat. This is certainlyof significant benefit.Aerobic conditioning allows us toengage in moderate/low poweroutput for extended period of time.This is valuable for many sports.Athletes engaging in excessiveaerobic training witness decreasesin muscle mass, strength, speed,and power. It is not uncommon tofind marathoners with a vertical leapof several inches and a bench presswell below average for most athletes.Aerobic activity has a pronouncedtendency to decrease anaerobiccapacity. This does not bode well forathletes or the individual interestedin total conditioning or optimalhealth.Anaerobic activity also benefitscardiovascular function and decreases body fat.

activity is unique in its capacity todramatically improve power, speed,strength, and muscle mass.Anaerobic conditioning allows us toexert tremendous forces over a verybrief time. Perhaps the aspect ofanaerobic conditioning that bearsgreatest consideration is thatanaerobic conditioning will notadversely affect aerobic capacity! Infact, properly structured, anaerobicactivity can be used to develop avery high level of aerobic fitnesswithout the muscle wastingconsistent with high volume aerobicexercise!Basketball, football, gymnastics,boxing, track and field events underone mile, soccer, swimming eventsunder 400 yards, volleyball,wrestling, and weightlifting are allsports that require the majority oftraining time spent in anaerobicactivity. Long distance and ultra-endurance running, cross-countryskiing, and 1500+ yard swimmingare all sports that require aerobictraining at levels that produce resultsunacceptable to other athletes orindividuals concerned with totalconditioning or optimal health.The CrossFit approach is tojudiciously balance anaerobic andaerobic exercise in a manner that isconsistent with the athlete’s goals.Our exercise prescriptions adhere toproper specificity, progression,variation, and recovery to optimizeadaptations.

ANAEROBIC AND AEROBIC TRAININGSUPPORT PERFORMANCE VARIABLES LIKE

STRENGTH, POWER, SPEED, AND ENDURANCE

- Courtesy of CrossFit INC.

THE OLYMPIC LIFTERS AREWITHOUT A DOUBT THE

WORLDS STRONGESTATHLETES

There are two Olympic lifts, the clean and jerk and the

snatch. Mastery of these lifts develops the squat, deadlift, powerclean, and split jerk while integrating them into a

single movement of unequaled value in all of strength and

conditioning. The Olympic lifters are without a doubt the

world’s strongest athletes. These lifts train athletes to

effectively activate more muscle fibers more rapidlythan through any other modality of training. The

explosiveness that results from this training is of vital necessity to every sport. Practicing the Olympic lifts teaches one to apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities (core to extremity).

Learning this vital technical lesson benefits all athletes who

need to impart force to another person or object as is commonly required in nearly all sports. In addition to

learning to impart explosive forces, the clean and jerk and

snatch condition the body to receive such forces from

another moving body both safely and effectively.

Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone

strength, and the physical capacity to withstand stress. It is also worth mentioning that the Olympic lifts are the only

lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness. Sadly, the

Olympic lifts are seldom seen in the commercial fitness community because of their inherently complex and

technical nature. CrossFit makes them available to anyone

with the patience and persistence to learn.

Olympic Lifts:clean & jerk snatch

- Courtesy of CrossFit INC.

air squat pull-­up push-­up dip

handstand push-­up rope climb

muscle-­uppress to handstand

back extension sit-­up jumps lunges

THE ULTIMATE APPROACH TO IMPROVING COORDINATION, BALANCE, AGILITY, ACCURACY, AND FLEXIBILITY Gymnastics The extraordinary value of gymnastics as a training

modality lies in its reliance on the body’s own weight as the sole source of resistance. This places a unique premium on the improvement of strength to weight ratio. Unlike other strength training modalities gymnastics and calisthenics allow for increases in

strength only while increasing strength to weight ratio!

Gymnastics develops pull-ups, squats, lunges, jumping, push-ups, and numerous presses to

handstand, scales, and holds. These skills are

unrivaled in their benefit to the physique as evident in any competitive gymnast.

As important as the capacity of this modality is for strength development it is without a doubt the

ultimate approach to improving coordination, balance, agility, accuracy, and flexibility. Through

the use of numerous presses, handstands, scales, and other floor work the gymnast’s training

greatly enhances kinesthetic sense.

The variety of movements available for inclusion in

this modality probably exceeds the number of exercises known to all non-gymnastic sport! The rich

variety here contributes substantially to the CrossFit program’s ability to inspire great athletic confidence

and prowess. For a combination of strength, flexibility, well-developed physique, coordination, balance, accuracy, and agility the gymnast has no

equal in the sports world. The inclusion of this training modality is absurdly absent from nearly all training programs.- Courtesy of CrossFit INC.

Routines

There is no ideal routine! In fact, thechief value of any routine lies inabandoning it for another. TheCrossFit ideal is to train for anycontingency. The obvious implicationis that this is possible only if there isa tremendously varied, if notrandomized, quality to the breadth ofstimulus. It is in this sense that theCrossFit Program is a core strengthand conditioning program. Anythingelse is sport specific training notcore strength and conditioning.

Any routine, no matter howcomplete, contains within itsomissions the parameters for whichthere will be no adaptation.

The breadth of adaptation willexactly match the breadth of thestimulus. For this reason the CrossFitprogram embraces short, middle,and long distance metabolicconditioning, low, moderate, andheavy load assignment. Weencourage creative and continuouslyvaried compositions that taxphysiological functions against everyrealistically conceivable combinationof stressors. This is the stuff ofsurviving fights and fires. Developinga fitness that is varied yet completedefines the very art of strength andconditioning coaching.

This is not a comforting message inan age where scientific certainty andspecialization confer authority andexpertise. Yet, the reality ofperformance enhancement cares notone wit for trend or authority. The

CrossFit Program’s success inelevating the performance of world-

class athletes lies clearly indemanding of our athletes total andcomplete physical competence. Noroutine takes us there.

Neuroendocrine Adaptation

“Neuroendocrine adaptation” is achange in the body that affects youeither neurologically or hormonally.

Most important adaptations toexercise are in part or completely aresult of a hormonal or neurologicalshift. Current research, much of itdone by Dr. William Kraemer, PennState University, has shown whichexercise protocols maximizeneuroendocrine responses. Earlierwe faulted isolation movements asbeing ineffectual. Now we can tellyou that one of the critical elementsmissing from these movements isthat they invoke essentially noneuroendocrine response.

Among the hormonal responses vitalto athletic development aresubstantial increases in testosterone,insulin-like growth factor, and humangrowth hormone. Exercising withprotocols known to elevate thesehormones eerily mimics thehormonal changes sought inexogenous hormonal therapy(steroid use) with none of thedeleterious effect. Exercise regimensthat induce a high neuroendocrineresponse produce champions!Increased muscle mass and bonedensity are just two of manyadaptative responses to exercises

capable of producing a significantneuroendocrine response.

It is impossible to overstate theimportance of the neuroendocrineresponse to exercise protocols. Thisis why it is one of the four definingthemes of the CrossFit Program.

Heavy load weight training, shortrest between sets, high heart rates,high intensity training, and short restintervals, though not entirely distinctcomponents, are all associated witha high neuroendocrine response.

Power

Power is defined as the “time rate ofdoing work.” It has often been saidthat in sport speed is king. AtCrossFit “power” is the undisputedking of performance. Power is insimplest terms, “hard and fast.”Jumping, punching, throwing, andsprinting are all measures of power.Increasing your ability to producepower is necessary and nearlysufficient to elite athleticism.

Additionally, power is the definition ofintensity, which in turn has beenlinked to nearly every positive aspectof fitness. Increases in strength,performance, muscle mass, andbone density all arise in proportion tothe intensity of exercise. And again,intensity is defined as power. Poweris one of the four defining themes ofthe CrossFit program. Powerdevelopment is an ever-presentaspect of the CrossFit Daily Workout.

POWER IS THE DEFINITION OF INTENSITYWHICH IN TURN HAS BEEN LINKED TO

NEARLY EVERY POSITIVE ASPECT OF FITNESS

- Courtesy of CrossFit INC.

Cross-Training

Cross training is typically defined as participating inmultiple sports. At CrossFit we take a much broader viewof the term. We view cross training as exceeding thenormal parameters of the regular demands of your sportor training. The CrossFit Program recognizes functional,metabolic, and modal cross training. That is we regularlytrain past the normal motions, metabolic pathways, andmodes or sports common to the athlete’s sport orexercise regimen. We are unique and again distinctive tothe extent that we adhere to and program within thiscontext.

If you remember the CrossFit objective of providing abroad based fitness that provides maximal competencyin all adaptive capacities, cross training, or trainingoutside of the athletes normal or regular demands is agiven. The CrossFit coaching staff had long ago noticedthat athletes are weakest at the margins of theirexposure for almost every measurable parameter. Forinstance, if you only cycle between five to seven miles ateach training effort you will test weak at less than fiveand greater than seven miles. This is true for range ofmotion, load, rest, intensity, and power, etc. The CrossFitworkouts are engineered to expand the margins ofexposure as broad as function and capacity will allow.Cross training is one of the four CrossFit definingthemes.

TWO OF THE CROSSFIT DEFINING THEMESFunctional Movements

There are movements that mimic motor recruitment patternsthat are found in everyday life. Others are somewhat uniqueto the gym. Squatting is standing from a seated position;deadlifting is picking any object off the ground.They areboth functional movements. Leg extension and leg curlboth have no equivalent in nature and are in turnnonfunctional movements. The bulk of isolation movementsare non-functional movements. By contrast the compoundor multi-joint movements are functional. Natural movementtypically involves the movement of multiple joints for everyactivity.

The importance of functional movements is primarily two-fold. First of all the functional movements are mechanicallysound and therefore safe, and secondly they are themovements that elicit a high neuroendocrine response.

CrossFit has managed a stable of elite athletes anddramatically enhanced their performance exclusively withfunctional movements. The superiority of training withfunctional movements is clearly apparent with any athletewithin weeks of their incorporation.

The soundness and efficacy of functional movement is soprofound that exercising without them is by comparison acolossal waste of time. For this reason functional movementis one of the four dominant CrossFit themes.

- Courtesy of CrossFit INC.

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some

fruit, little starch and no sugar. Keep intake to

levels that will support exercise but not body

fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to

handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast. Five or

six days per week mix these elements in as

many combinations and patterns as creativity

will allow. Routine is the enemy. Keep workouts

short and intense. Regularly learn and play new

sports.

-From www.CrossFit.com

In Summary ...World Class Fitness in 100 Words

We are here to serve you and help you exceed your fitness

goals. We value your trust. Thanks for allowing us to be a

part of your transformation.

201 Great Oaks TrailWadsworth Ohio 44281330-334-8300www.advancedperformancecrossfit.com