FITNESS FORMULA: What does this mean to you? “Functional Movement (FM), High-Intensity (HI), Constantly Varied (CV).” Functional Movement FM= things we do in daily life. (UMRP) universal motor recruitment patterns performed in a wave of contraction from (CTE) core to extremity; and they are compound movements (multi- jointed) for the production of high power. FM: Example, See person across street drop their keys vs. doing a lateral raise motion. CTE: Example, Throwing a ball, punch or serving a ball. Demo in fractions vs CTE Only place we don’t move this way is sleep and machines in Globo gym. Machines do have a place in strength base for dormant muscles and body building. Avoid decrepitude

High-Intensity HI = is defined as (LL LD Q) Capacity to move Large Loads over Long Distances, and do so Quickly (speed). High Intensity is defined as = POWER. Athletes need “Speed, Strength, and Power”. If an athlete want results, (and you are an athlete), results come from High Intensity Strength is the ability to generate force. Strength = force ---LL Speed is the total distance covered in a given amount of time: Speed = displacement or (distance)/time Power is the very core of fitness, a suitable proxy for nearly any objective measure of athletic prowess. As a rule, the fittest athletes are those that generate the most power. Given these definitions, we can reduce power to two components: speed multiplied by strength: (Speed * strength =Power), which is equal to force multiplied by displacement divided by time: (force x distance) =Power (time)

Examples: Kipping pull-up vs. body building deadweight pull-up. Strict vs Kipping Pullup Demo [wmv] Examples: Kipping Pull Up = 185 x 24 in X reps 23 = 148 x 23 = power 3404 ftlb 30 sec Strict Pull Up = 185 x 24 in X reps 23 = 82.2 x 23 = power 1891 ftlb 54 sec Kip = 56% of the time with an 80% increase in POWER •Example: Crunches vs GHD sit ups: GHD Power = 100 x 60 in X reps 15 = power of 4500 ft/lb 20 sec min Crunch Power = 75 x 12 in X reps 25 = power of 900 ft/lb 20 sec min •Which exercise generates the most change in abs? GHD!!!!!! POINT: Importantly workout relative to psychological and physiological personal parameters.

Constantly Varied CV= Considerable unpredictability to mimic unforeseeable, not randomness. Why is more varied and why is it beneficial? Varying workouts has been proven to cause muscle confusion and add more fun to your fitness decreasing likely hood you will become bored or stop training. Vary task vs. time priority (intensity), exercises, mode (G,W,M), environment (partners, music etc), rest, metabolic pathways (set and rep range), and tools used. Enter Joe CrossFits world: Trains every day at 8 am after breakfast in a garage at 62 degrees at low altitude of MA, 3 days on 1 day off. He does the same modalities in sequence each week using an Olympic bar or dumbells. Now enter CF world: train at 5:30 am or 8 pm, on an empty stomach, indoors and outdoors, in degrees, mixing workouts and modalities, trains alone and with different groups, using bars, dumbells, kettlebells, sandbags, rocks, ropes, applies fitness to sports events and enters fitness competitions. Also mixes in other workouts from traditional strength to yoga.

Crossfit’s fitness standards / models First Fitness Standard/Model: There are 10 recognized general physical skills. Your needs and the Olympic athlete’'s differ by degree not kind. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. We've come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates, derivatives, even. You are only as fit as you are competent in each of these components of health and skill. A regimen develops fitness to the extent that it improves each of these components.

If your goal is optimum physical competence then all the general physical skills must be considered: 1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen. 2. Stamina - The ability of body systems to process, deliver, store, and utilize energy. 3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force. 4. Flexibility - the ability to maximize the range of motion at a given joint. 5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 6. Speed - The ability to minimize the time cycle of a repeated movement. 7. Coordination - The ability to combine several distinct movement pat- terns into a singular distinct movement. 8. Agility - The ability to minimize transition time from one movement pattern to another. 9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. 10. Accuracy - The ability to control movement in a given direction or at a given intensity. ORGANIC CHANAGES: cardiovascular and respiratory endurance, flexibility, strength, stamina NEUROLOGICAL CHANGES: agility, balance, coordination, accuracy and reaction time BOTH: power, speed

Third Fitness Standard/Model: These “metabolic engines” are known as the phosphagen, the glycolytic, and the oxidative pathways. The first, the phosphagen, dominates the highest-powered activities, those that usually last less than about ten seconds, but can be stated as 0-30 sec. The second pathway, the glycolytic, dominates moderate-powered activities, those that last sec. and sometimes a little bit more. The third pathway, the oxidative, dominates low-powered activities from 90 sec and beyond. Balancing the effects of these three pathways largely determines how and why of the metabolic conditioning.