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C (CFL1) - Coggle Diagram

- - - - Aims
        
        Broad, general, and inclusive fitness. Choosing capacity culled from intersection of all sports demands will lend itself to all sports, speciality is not specialising
      - Prescription
        
        Constantly varied high intensity functional movements, core to extremities, Intensity is power, ( load, speed and distance), breath and depth of program stimulus will determine the breath and depth of its adaptation
        Unknown and unknowable events.
      - Methodology
        
        Empirical, safety efficacy, efficiency , measure, repeatable and observable data, evidence based, full disclosure of methods and results , with criticism, codeveloped by coaches, athletes and trainers—- empirical driven, clinically and community developed.
      - Implementation
        
        Lat col Jeff Copper” fear of sporting failure is worse than fear of death” ,
        Competition, whiteboards, clocks, keeping accurate results and scores, define rules and standards for performance. Get both relative and absolute metrics. At every workout.
      - Adaptations
        
        Evidence based, over a period of time, increase the work capacity across broad time and modal domains. , other are derivative, VO2max, lactate threshold, body composition, strength and flexibility,
        
        Conclusions - We’ve taken high- intensity, constantly varied functional workouts and distilled load, range of motion, exercise, power, work, line
        
        of action, flexibility, speed, and all pertinent metabolics to a single value— usually time. This is the Sport of Fitness. We’re best at i
    - - ncrease neuroendocrine response, power, Cross train with different modalities, train and practice functional movements, develop successful diet strategies.
        Different metabolic pathways, use basic to advice gymnastics( maximise strength to weight ratio), Olympic weightlifting - control of external objects, mastery critical motor recruitment patterns. Use sport to express their fitness.
        
        Effective approach
        
        Replace isolated with fucntional, lateral raise with push press, curl with pull ups, leg extension with squat, for a long distance run do many short distance ones, focus on high intensity,
        
        Is this for me
        
        Needs differ by degree and not kind, strength, coordination, balance, accuracy, ,stamina, endurance, speed, agility power, flexibility, vary the load assignment, achieved through incremental load assignment and coaching. Same for grandma and athlete.
        
        Who has benefited from Crossfit
        
        Olympic skiers, over weight sedentary n homemakers will work for u Bracketing
        
        Your current regimen
        
        What ever level, if a good core strength and conditioning program is not developed then there is potential for great improvements.
        
        Core strength and conditioning program
        
        Just as core curriculum for a major, all performance happens at the functional axis, powerful hip extension , hip flexion movements, all other like throwing , punching , running, jumpingbegin with the core muscle, core to extremity.
        
        Optimal health without being an athlete: Athletes have greater bone density. Stringer immune systems , less coronary heart disease , reduced cancer risk. Fewer strokes. Less depression than non athletes.
        
        What is an athlete
        
        Trained or skilled in strength, power, balance, agility flexibility and endurance.
        
        Don’t want to be an athlete just be healthy
        
        Fitness, wellness and sickness measure health, blood pressure, heart rate, flexibility, cholesterol, body fat, strength , doctor gives pills to reduce it in Crossfit its through training, side effects to side benefits.
        
        Example of Crossfit exercises: Bike, row, run, med ball exercise, cleans, snatch , jerk , push press, power clean , bench press, jumping pull ups, dips, push ups, handstand presses to handstand pirouettes kips cartwheel muscle ups, sit ups, scales and holds. Horizontal bars, olympic bars and weights, rings, boxes, jumpers, ergometer, great diversity of tools modalities and drills
        
        What if I don’t have time for this
        
        high intensity not more than 45mins , 6 days a week to get good gains.
        
        Fringe athlete
        
        Power athletes, marathon runner, triathletes are fringe sa don have competency at all physical challenges. in the quest of aerobic endurance compromise. on power and speed.
        
        Aerobics and anaerobics exercise:
        Three main energy systems, program should elicit an adequate stimulus to these, aerobic, when energies derived from food using oxygen, greater than 90secs.
        Energy derived form substrates (Phosphor creatine, glucose to pyruvate), instead of aerobic use many anaerobic, activities less than 2 mins, phosphocreatine and lactic acid (glycolytic systems), 100mts squatting , pull ups. We also support the contention that total conditioning and optimal health necessitate training each of the physiological systems in a systematic fashion,Our exercise prescriptions ad- here to proper specificity, progression, variation, and recovery to optimize adaptations.
        
        Olympic lifts aka weightlifting
        
         the clean and jerk and the snatch, develop squat, deadlift, power clean, split jerk all integrated into a single movements, activate more muscle fibres than any other modality of training, explosiveness form this is vital to sports. Practicing teaches one to apply force to muscle groups in proper sequence. Helps in imparting force to another person or object. Also the ability to receive such forces effectively.
        Help in developing strength, muscle power, speed, coordination, vertical leap, muscular endurance, bone strength, physical capacity to withstand stress.
        
        Gymnastics
        
        Improve strength weight ratio, increase in strength only while increase St w ration, develops pulls squats ,lunges, jumping , push ups ,numerous press, to hanstand scales, holds, ultimate approach to improve coordination, balance, agility and accuracy and flexibility,
        
        Routines: No routine, complete and total competence,
        
        Neuroendocrine adaptations: Isolated movements ineffectual, hormonal responses increase, testosterone, IGF, human growth hormone, increased muscle mass, bone density, heavy weights, low rest periods, high heart rates ,all associated with high neuroendocrine response.
        
        Power:Time rate of doing work, hard and fast, elite athleticism involves improved power, bone density and muscle power increase with intensity
        
        Cross training: Exceeding normal demands, regularly train past normal motions, metabolic pathways, sports common athletes sport, athletes are weakest at margins of their exposure.
        
        Functional movements:Natural movements, are multi joints: exercising without them is a waste of time.
        
        Diet:Garden vegetables, meats, nuts, seeds, some fruit, little starch, no sugar, food with shelf life is the culpri
        
        Whta should I eat
        
        Caveman or Palaeolithic model for nutrition: Coronary heart disease, diabetes, cancer, osteoporo- sis, obesity, and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate.
        
        What foods to avoid: High GI Carbohydrates, refines{ bleaching, baking ,grinding , refining) elevates blood glucose.
        
        High GI Carbohydrates:High insulin response acute and chronic increase causes hyperinsulinism, low Gi food blunts insulin response.
  - - - What is fitness and who is ?
      - Crossfit fitness
      - Crossfit 1st fitness model - 10 general physical skills
        
        Cardiovascular endurance- gather, process and deliver oxygen, Stamina- store, process, deliver and utilise the energy, strength- ability of muscular unit/s to apply force, power apply force in minimum time, flexibility - increase ROM at given time, Speed- minimise time cycle of repeated movement, coordination- combine many distinct movements into one singular movement, agility- ability to minimise transition time form one pattern to another. Balance- ability to control the body COG in relationship to support base, Accuracy- ability to control movement in a given direction at a particular intensity.
      - Crossfit 2nd fitness model hooper model
        
        perform well at all tasks, even unfamiliar tasks and tasks combined in infinitely varying combinations. In prac- tice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc.
      - Crossfit 3rd fitness model- Metabolic pathways
        
        These “metabolic engines” are known as the phosphagen (or phosphocreatine) pathway, the glycolytic (or lactate) pathway, and the oxidative (or aerobic) pathway
      - Crossfit 4th fitness model - Sickness wellness fitness continuum
        
        a blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athlete’s blood pressure; a body fat of 40 percent is pathological, 20 percent is normal or healthy, and 10 percent is fit.
        
        super-wellness.” Sickness, wellness, and fitness are measures of the same entity. A fitness regimen that does not support health is not CrossFit.
        
        close look at the supporting evidence invariably reveals the studied group is endurance athletes and, we suspect, endur- ance athletes on a dangerous fad diet (high carbohydrate, low fat, low protein
      - Common ground
        
        Our first model evaluates our efforts against a full range of general physical adaptations; in the second the focus is on breadth and depth of performance; with the third the measure is time, power and consequently energy systems; and the fourth is on health markers Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
      - Implementation: Gymnast, sprint athlete, multi modal sprinter, weightlifter.
      - Metabolic conditioning or cardio: Biking, running, swimming, rowing, speed skating, and cross-country skiing are col- lectively known as “metabolic conditioning
        Training aerobic loose power strength and speed, anaerobic fat loose without such effects.
      - Interval training
        
        Without loss in strength speed and power is interval training, can control the metabolic pathway by carrying duration work, rest interval, number of interval repetitions, 10-30 seconds is phosphogen pathway. 1:3 repeated 25-30times 5mins:15mins , Glycolytic pathway 30-120 secs work :1:2 rest , repeated 10-20 times, 20-40mins:40-80mins , oxidative 120-300secs: 1:1 3-5 time, 6mins- 25mins rest same,First wave adaptaiotn- increase VO2 max, 2nd increase lactate threshold, third- efficiency ,Avoid third efficiency - by train all else, while deliberately and specifically avoiding the ef- ficiency that accompanies mastery of a single modality
      - Gymnastics
        
        All activities like climbing, yoga, calisthenics, and dance, where the aim is body control.
        
        Excellent strength in trunk and upper body, flexibility, coordination balance agility and accuracy
        
        Bench mark pull ups, 20,25,30 pullups, 50,75, 100 push ups, 20,30,40,50 dips, 1,2,3,4,5 trip on rope without legs,
        
        15 pullups and dips work on muscle ups,
        
        Mastery in balance and accuracy through handstand , headstand comfortable, to kicking up to handstand against the wall,
        
        Use short parallel bars hold with wall support
        
        Pirouette- start with 90, 180, 270, 360, 450, 540,630 and finally 720 degrees.
        
        Trunk flexion work is beyond anything u would see, L hold on locked arms on bench , floor or parallel bars, hips are kept at 90 degrees, with leg straight out in front of u, work towards 3 mins hold, increase form 30,60,90, 120, 150 ,180 secs, Bob Anderson’s stretching
        
        Drills for gymnastics =———http://www.drillsandskills.com/skills/Floor/Z
      - Weightlifting
      - Throwing
      - nutrition
      - Sport
      - Theoretical hierarchy of development
      - Integration
      - Scalability and applicability
  - - - First three models
        
        perform well at all tasks, even unfamiliar tasks and tasks combined in infinitely varying combinations. In prac- tice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc.
      - Definition of fitness
      - Fourth model and definition of health
  - - - Optimizing performance
        
        Fitness luck and health
      - Breakdown
        
        Whiteboard
      - Breakdown
        
        Whiteboard
      - Movements
        
        Anatomy and physiology for jocks
      - Fault correction
        
        Air squat
      - Technique
      - Nutrition : avoid disease
      - Zone meal plans
      - Crossfit block prescription
      - Sample calculations of the non block prescription
      - Increasing fat intake
      - Supplementation
      - Theoretical template for Crossfit programming
      - Template macro view
      - Elements by modality
      - Workout structure
      - Application
      - Scaing crossfit
      - Mechanic and consistency first
      - Scaling effectively : preserve the stimulus
      - Intensity and volume
      - Movement s
      - A sample week of scaling
      - Cindy - 5 pullups, 10 push ups, 15 air squats 20mins
      - Girl for grandma
      - Angie
      - Barbara
      - Chelsea
      - Diane
      - Fran
      - Elizebeth
      - Running a Crossfit class
      - Lesson Plan Fran
      - Intended stimulus
      - General warm up
      - Back squat specific warm up
      - Break and logistics
      - Workout
      - Cool down
      - Wod scale
      - Scaling beginner intermediate
      - Lesson plan
      - Back squat
      - Lesson Plan Fran
      - Intended stimulus
      - General warm up
      - Pull up Specific
      - Thruster specific warm up
      - Break and logistics
      - Workout
      - Cool down
      - Wod scale back squat
      - Lesson plan : 20min AMRAP
      - Run 400 m 15 L pull-ups 205-lb. clean and jerk, 5 reps
      - Intended stimulus
      - Breakdown
      - Whiteboard
      - General warm up
      - Specific clean warm up
      - Specific jerk warm up
      - Specific clean and jerk warm up
      - L pull up specific warm up
      - Break and logistics
      - Workout
      - Cool down
      - WOD scale 20min amrap
      - Squat clinic
      - How to squat
      - Air squat
      - Cause of bad squat
      - Fault causes and therapies
      - Front squat
      - Overhead squat
      - Learning Oh Squat
      - Over head position mechanics
      - Shoulder press push press and push jerk
      - Set up, Dip drive press
      - Role of abs in overhead Lifts
      - Try these
      - Deadlift
      - Cues to deadlift
      - Sumo deadlift high pulls
      - Cues
      - Medicine ball cleans
      - Common faults and corrections
      - GHD : Glute ham Developer
      - GHD hip extension
      - GHD situp
      - Set up and execution
      - Ab mat situps
      - Trainer Guidance
      - Where do I get from here
      - Effective trainer
      - • Teaching.
      - • Seeing.
      - • Correcting.
      - • Group and/or gym management. -
      - • Presence and attitude.
      - • Demonstration.
      - How to develop as a trainer
      - Train others while gaining expertise
      - Limit the scope
      - Pursue excellence
      - Crossfit community and representation
      - Responsible training
      - Mitigate clients risk of rhabdomyolysis
      - Minimise equipment and spotting related injuries
      - Monitoring athletes for conditions that need medical attention
      - Special populations
      - Legal use of CFL1
      - Fundamentals cituosit and mastery
      - Open letter to Crossfit trainers
      - Professional training
      - Scaling professional training
      - CFl1 License
      - Agreement
      - FAQ
      - CCredentials
      - Movement guide
      - Step up
      - Execution
      - Finish
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Front squat
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Overhead squat
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Shoulder press
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Push press
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Push jerk
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Deadlift
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Sumo deadlift high pull
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Med ball clean
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Pull up
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Thrusters
      - Step up
      - Execution
      - Finish
      - Fault correction
      - muscle up
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Snatch
      - Step up
      - Execution
      - Finish
      - Fault correction
      - Keywords