1. Principle #2: Measure
Our plans miscarry if they have no aim.  When a man does not know what harbor he is making for, no wind is the right wind. -Seneca

2. Metabolic Pathways Phosphagen Glycolytic Oxidative
dominates the highest-powered activities (<10 seconds)
Glycolytic
dominates moderate-powered activities (several minutes)
Oxidative
low-powered activities (sustained)

4. Aerobic Exercise
Aerobic training benefits cardiovascular function and decreases body fat
Aerobic conditioning allows us to engage in low power extended efforts efficiently (cardio/respiratory endurance and stamina)
e.g. running on the treadmill for twenty minutes, swimming a mile, and watching TV, walking

5. Aerobic Exercise
Athletes engaged in sports or training where a preponderance of the training load is spent in aerobic efforts witness decreases in muscle mass, strength, speed, and power
It is not uncommon to find marathoners with a vertical leap of only several inches!
Aerobic activity has a pronounced tendency to decrease anaerobic capacity

6. Anaerobic Exercise
Anaerobic activity also benefits cardiovascular function and decreases body fat
Anaerobic exercise is superior to aerobic exercise for fat loss
e.g. running a 100-meter sprint, squatting, pull-ups

7. Anaerobic Exercise
Anaerobic activity is, however, unique in its capacity to dramatically improve power, speed, strength, and muscle mass
Anaerobic conditioning allows us to exert tremendous forces over brief time intervals

8. Anaerobic Exercise
When properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volumes of aerobic exercise

9. Anaerobic Exercise
The key to developing the cardiovascular system without an unacceptable loss of strength, speed, and power is interval training
Interval training mixes bouts of work and rest in timed intervals

10. Principle #3: High Intensity
Very effective for fat loss
Time efficient
Difficult
Uncomfortable
Pros and cons

11. Is this for me?
Your needs and the Olympic athlete’s differ by degree not kind
Demands for specialized sports may differ
Demands for every day life will not

12. Principle #4: Functional Fitness
If you don’t do the movement in every day life, it probably isn’t useful to do it in the gym
Training in segmented fashion develops a segmented capacity

13. Compound Exercises Mechanically safe and sound
High neuroendocrine response

14. Mechanical Competency
Progression/Scaling
Mechanical Competency
Consistency
Intensity

15. The Four Principles Variation Measurable Output High Intensity
Functional Fitness

16. Tabata Squat 20 Seconds work 10 Seconds rest Repeat for 4-8 rounds
Score is lowest number of reps in any round
Time to apply the four principles to a workout

17. It has long been our contention, our observation, that people’s needs differ by degree, not kind.
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

18. Nutrition
The lifestyle that gets you to your goal will keep you at your goal
If you go on a diet you will soon go off it
Eat enough nutrition to maintain your desired fitness level

19. Nutrition Eat Breakfast Drink Water Eat 3-6 meals/day
Manage your insulin levels
Starchy vs. fibrous carbs
Eat healthy fats
Shop the perimeter of the supermarket
A brief word on nutrition

20. simplefit.org
brandxmartialarts.com
Scaled workouts
crossfit.com