Here's some insight from Coach on the intent of CrossFit: "CrossFit is in large part derived from several simple

observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations: 1. Gymnasts learn new sports faster than other athletes. 2. Olympic lifters can apply more useful power to more activities than other athletes. 3. Powerlifters are stronger than other athletes. 4. Sprinters can match the cardiovascular performance of endurance athletes - even at extended efforts. 5. Endurance athletes are woefully lacking in total physical capacity. 6. With high carb diets you either get fat or weak. 7. Bodybuilders can't punch, jump, run, or throw like athletes can. 8. Segmenting training efforts delivers a segmented capacity. 9. Optimizing physical capacity requires training at unsustainable intensities. 10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion." Nutrition The CrossFit dietary prescription is as follows: Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. What Should I Eat? In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. The Caveman or Paleolithic Model for Nutrition Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription. What Foods Should I Avoid? Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar. What is the Problem with High-Glycemic Carbohydrates? The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response. Caloric Restriction and Longevity Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. Caloric Restriction is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

What's a Samson Stretch?

To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge.

Substitutions
What's the best substitute for rope climbing?
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.

How does running compare to rowing, biking, etc.?

To compare the different aerobic exercises, pick a comparable time interval. For example, if you run 400m in 90 seconds, then row or bike or jump rope or run stairs etc. for 90 seconds.

Substitute for wall-ball throws?

The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible .

What if I don't have a rowing machine?

Do Sumo Deadlift High Pulls (see exercise page for demo): If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin." 2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

I don't have rings, or can't do ring dips.

Do 3 regular parallel bar dips for every ring dip prescribed.

Crossfit:

Constantly varied, Functional movements, performed at high intensity

WOD
4.1. Workouts with Names (the Girls)

The Benchmark Girls

100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Angie

For Time Complete all reps of each exercise before moving to the next.

20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 rounds, time each round

Barbara

Rest precisely three minutes between each round.

Chelsea

5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Push-ups 15 Squats Thruster 95 lbs Pull-ups 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)

Each min on the min for 30 min

Cindy Fran Helen

As many rounds as possible in 20 min

21-15-9 reps, for time

3 rounds for time

Jackie Karen Nancy

For time

Wall-ball 150 shots

For time

400 meter run Overhead squat 95 lbs x 15

5 rounds for time

Lynne

Bodyweight bench press (e.g., same amount on bar as you weigh) pullups

5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet. As many rounds as possible in 20 minutes.

Nicole
Main Site WODs:

Run 400 meters Max rep Pull-ups

Perform: back squat, front squat, overhead squat, deadlift, bench press, or press using ME or DE ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not dont. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. DE= Dynamic Effort Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec 30sec Dynamic effort lifts involve moving a submaximal weight with maximal speed. Increasing weight is not as important as increasing speed and rate of force development. Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Deadlift 3 x 5 reps Bench press 3 x 5 reps Back Squat 3 x 5 reps Three efforts for time of: Run 800 meters For time: 20 Kettlebell swings, 2 pood 30 Toes to bar Run 400 meters Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Four rounds for time of: 15 foot Rope climb, 3 ascents 30 Push-ups 30 Sit-ups Five rounds for time of: 275 pound Deadlift, 5 reps 10 Burpees Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pullups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. 21-15-9 reps for time of: 225 pound Back squat 2 pood Kettlebell swing

Seven rounds for time of: 165 pound Front squat, 7 reps 7 Chest-to-bar pull-ups Five rounds for time of: 12 Wallball shots, 20 pound ball 12 Toes-to-bar Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups Complete as many rounds as possible in 20 minutes of: Row 250 meters 25 Push-ups Complete as many rounds as possible in 15 minutes of: 10 Wall ball shots, 20 pound ball 10 Toes to bar 10 Box jumps, 24" box Eight rounds for max reps of: 75 pound Push press, 20 seconds Rest 10 seconds Jumping alternating lunge, 20 seconds Rest 10 seconds Four rounds for time: Run 400 meters Rest 2 minutes 30-25-20-15 and 10 rep rounds of: Burpees Box jumps, 24 inch box Toes to bar For time: 225 pound Back squat, 20 reps 40 Toes to bar 60 Kettlebell swings, 2 pood Ten sprints for time: Run 100 meters Three rounds for time of: Run 800 meters Rest 2 minutes 21-18-15-12-9-6- and 3 rep rounds of: 1 1/2 pood Kettlebell swing Pull-ups 8 rounds of: Run 400 meters Rest 90 seconds 20 seconds on/ 10 second off 65-pound thrusters for 15 intervals Five rounds for time of: 30 Wall-ball shots 15 Pull-ups Complete as many Strict pull-ups in 20 minutes as you can For seven rounds, working in intervals of 30 seconds of work followed by 10 seconds of rest, alternate between: Squats Sit-ups Push-ups

For time: Squat 5 intervals of 20 seconds Run 400 meters, Squat 4 intervals of 20 seconds Run 400 meters, Squat 3 intervals of 20 seconds Run 400 meters, Squat 2 intervals of 20 seconds Run 400 meters, Squat 1 interval of 20 seconds. Complete 5 rounds of: Rest 3:00 minutes Five rounds of: Push press 15 reps 24 Box jump 20 reps

on 10 off, on 10 off, on 10 off, on 10 off,

Row 1,000 meters

For Time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air Squats Complete tabata intervals of: Squat Glute-ham developer sit ups Pull-ups Push press Row 1000 meter Row Rest 4 minutes Dumbell "Tabata" Thrusters Row 5 minutes, record meters Row 5 intervals of 1 minute on/1 minute off, record total meters Row 10 intervals of 30 seconds on/30 seconds off, record total meters Row 20 intervals 15 seconds on/15 seconds off, record total meters between intervals Three rounds: 5 Push press 1 minute Push ups Rest as needed Five rounds for time of: 30 Kettlebell swings 30 Sit ups Ten rounds of the couplet: 10 Kettlebell swings 5 Pull up Row 2000 meters Rest for 2000 meter time. Row 1000 meters Rest for 1000 meter time. Row 500 meters Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters

Rest 5 minutes

Rest 1 minute Run 400 meters Four efforts of: 500 meter Row