Getting Started @ CFCB
FOUNDATIONS COURSE OUTLINE:
To assist in a seamless inception of every new member into the Group WODs (workout of the days) we require all new participants to complete 3 one on one training sessions to learn the fundamentals of all of the basic CrossFit movements. This is required in order to qualify for on going training and proper safety of movements, focusing on form and technique prior to speed and intensity. Maximizing physical development.
COST: $150 (price is based on 3 1-on-1 training sessions @ $50/hr) Discounts applied for 2 or more people.
Here is what you will learn:
Basic Nutrition
Nutrition is foundational to your health, mental and physical, and required for optimum athletic performance. We often use the term “fuel” in place of nutrition. We hold the view that proper fuel maximizes human performance rather than aiding in sustenance alone. For more precise information on nutrtion or recomended diet Click Here
The Basic Movements
Squat
This is the first of the foundational movements we cover over the three sessions. Your ability to squat tells us a great deal about your athletic capacity.
Deadlift
Our second movement is also one of the most feared, performed improperly, and often misunderstood exercises in existence. This is another segway movement to more technical lifts. It is also the starting position for two of the most powerful movements on the planet: clean and snatch.
Shoulder Press
The shoulder press is often neglected due to its perceived simplicity. We start here. Essential verbiage and points of performance for all overhead movements are addressed with this “simple” movement.
Push Press
The push press is our first dynamic movement. Here we will introduce you to and stress the importance of core to extremity muscle recruitment. Powerful punchers, throwers, jumpers, sprinters and Olympic lifters do this well. Where it isn’t innate, it can be taught!
Overhead Squat
Core strength is the level by which you keep the mid-line stabilized. There are few movements that rival the OHS for core development. It also allows us to test shoulder flexibility, your ability to handle load overhead and communicate the differences between an “active” and “passive” shoulder and how they both affect performance.
Push Jerk
The final movement in the overhead series is also the most “complex.” The ability to quickly reverse direction in the vertical plane is the culprit. Powerful extension followed by an immediate retraction of the hip is what makes the push jerk and the clean challenging to learn. We have a simple system that mitigates the difficulties in learning this movement.
Ball Clean
The ball clean allows us to manage an impossible feat. That is teaching the newcomer how to perform the Olympic lifts within 20min. It’s a wonderful replacement that retains all benefits of working under the bar while removing its disadvantages:
Pull-up
This is a great opportunity to discuss, teach and practice various pull-ups and their respective substitutions.
“How significant is the pull-up? In our view the pull-up is:
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastic movements
• Singularly unique and valuable, and so has no replacement (‘lat pull-down’ is a weak substitute)”
-Greg Glassman (CrossFit Journal #8 [April.2003])
CrossFit’s Common Movements
CrossFit utilizes many different tools, some of which are found in other sporting disciplines (rings, kettlebells, plyometrics, medicine balls, etc.). Most, if not all of them, contain the core points of performance found in the previous eight movements. Here’s what you’ll see:
1. Row
2. Wall-ball
3. Kettlebell swing / Sumo Deadlift High-pull / Turkish Get-up
4. GHD Back Extensions
5. GHD Sit-up
(courtesy of ))www.crossfitsandiego.com
