Dissecting the Squat PDF

OPEN A CROSSFIT GYM GETTING STARTED COURSES WORKOUTS LEARN GAMES NEW STORE CONTINUING EDUCATION APPLY STUDY MATERIALS APPROVED PROVIDERS...

OPEN A CROSSFIT GYM GETTING STARTED COURSES WORKOUTS LEARN GAMES NEW STORE CONTINUING EDUCATION APPLY STUDY MATERIALS APPROVED PROVIDERS Content Outline The Certified CrossFit Trainer Examination conforms to a content outline based on a formal practice analysis of CrossFit Trainers. The exam is broken down into six domains. Each domain has tasks within it that are required of an effective trainer. Each task has abilities needed to accomplish that task, and knowledge required to demonstrate that ability. Domain D1@ Screening and Ongoing Assessment Domain D2@ Programming Domain D3@ Educating Domain D4@ Training Domain D5@ Leadership and Management Domain D6@ Lifestyle Education Domain D7@ Professional Responsibilities CCFT CONTENT OUTLINE Study Material Study material is provided to help prepare candidates for the Certified CrossFit Trainer examination. While this study material is extensive, it is not exhaustive. Candidates should not attempt to memorize the content in the study material. The exam questions are not necessarily taken directly from these sources. Instead, candidates should attempt to understand the concepts presented and be able to apply them to training scenarios. STUDY MATERIAL REFERENCE LIST Below you can search the Study Material by domain or keywords to create a more refined path of study. Select Domain  Ex. power clean RESET ALL DOMAINS ALL DOMAINS CrossFit Level 1 Training Guide. CrossFit Level 2 Training Guide & Workbook D1 , D2 , D3, D4, D5, D6 D1 , D2 , D3, D4, D5, D6 ALL DOMAINS ALL DOMAINS CrossFit Kids Training Guide & Workbook CrossFit Masters Training Guide & Workbook D1 , D2 , D3, D4, D5, D6 D1 , D2 , D3, D4, D5, D6 Primary Domain: PROGRAMMING (D2) Primary Domain: SCREENING AND ONGOING ASSESSMENT Primary Domain: PROGRAMMING (D2) (D1) A Deſt Dose of Volume. Hobart, J., March 2016 (PDF) A Theoretical Template For CrossFit's Programming. A Language to Diagnose With Kelly Starrett: Part: 7. (PDF) Glassman G. 2003 (Feb.) More isn’t always better: James Hobart Starrett, K., December 2011 (Video) explains how certain experienced athletes It is our aim in this issue to offer a model or Join Kelly Starrett, owner of San Francisco template for our workout programming in can add training volume to increase work CrossFit and creator of MobilityWOD, as he the hope of elaborating on the CrossFit capacity. teaches coaches and their athletes how to concept and potentially stimulating diagnose dysfunction. productive thought on the subject of exercise prescription generally and workout construction specifically. D1 , D2 , D3 , D4 , D7 D1 , D3 D2 Primary Domain: SCREENING AND ONGOING ASSESSMENT Primary Domain: PROGRAMMING (D2) Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1) (D1) Adaptation for Fitness. (PDF) Kilgore L. 2010 (Jan. Acute Exertional Compartment Syndrome with 19) Aging, Performance and Health. (PDF) Kilgore L. Rhabdomyolysis: Case Report and Review of 2015 (Nov.) Literature. (Weblink) McKinney B. et al. 2018 (Feb.) The discipline of exercise physiology should provide us with an understanding of When we age, we lose fitness capacity. "We present the case of a previously That loss is compounded if we do not train. how the body adapts to exercise to make healthy, high-level athlete who presented But if we do train hard and intelligently, we us more fit. We can begin that quest with a with the acute onset of unilateral anterior can abate that loss even if we can’t look at the work of one individual, Hans leg pain and foot drop the day after a eliminate it completely. Selye, M.D. strenuous workout. He was diagnosed with compartment syndrome and rhabdomyolysis." D1 , D7 D2 , D3 D1 , D2 , D4 Primary Domain: TEACHING (D3) Primary Domain: TEACHING (D3) Primary Domain: TEACHING (D3) An Aerobic Paradox. (PDF) Kilgore L. 2006 (Dec. 1) Anatomy & Physiology Primer for CrossFit Trainers. Anatomy and Physiology for Jocks. (PDF) Glassman (PDF) Kilgore L. 2015 (Dec. 15) G. 2003 (Aug.) CrossFitters has posed a new puzzle. Why do they get aerobically fit when they do Understanding how something is built will Effective coaching requires efficient not train in a manner that would be help you understand how it works. The communication. This communication is considered “aerobic”? Their amazing biological and engineering adage “form greatly aided by coach and athlete sharing success doesn’t fit into the convenient box equals function” is quite important in a terminology for both human movement of aerobic training dogma exercise and fitness. When we want to get and body parts. better at an exercise we need to understand how the structure of the body contributes to its performance. D2 , D3 D1 , D3 , D4 , D6 D1 , D3 , D4 Primary Domain: PROGRAMMING (D2) Primary Domain: NUTRITION (D5) Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6) Benchmark Workouts. (PDF) Glassman G. 2003 Beyond Calories. (PDF) Giardina M. 2018 (Jan 25) (Sept. 1) Blood Spill Clean-Up Procedure. (Weblink) CrossFit. "It is widely accepted and proven that 2017 Though the process by which we engineer obese people take in more calories than our workouts is largely rational, the Spills should be cleaned up immediately, they expend. It’s not that calories finished product is often seemingly infused and by planning ahead, educating trainers, in/calories out needs to be completely with qualities more commonly associated and having the right equipment and discounted, but the energy-balance with art than exercise like symmetry, supplies ready, clean-up will be swift and equation, as it is called, is an oversimplified theme, or character thorough. approach that does not explain the chronic-disease epidemic." D2 D6 D7 Primary Domain: COACHING (D4) Primary Domain: NUTRITION (D5) Primary Domain: TEACHING (D3) Building Mental Toughness. (PDF) Hermiz J. 2012 Cancer, Carbs, and Controversy. (PDF) Saline B. Charting a Course to Intensity. (PDF) DeGain J. 2018 (Jan.) 2016 (July) (Sept. 19) CrossFit workouts are known for their high Thomas Seyfried, Dr. Eugene Fine explain "There is no single correct way to initially intensity, which means an athlete training how cancer is affected by sugar, insulin prepare athletes for the intensity according to the methodology will get and inflammation. necessary to produce results, but it is ample opportunity for exposure to negative imperative that a process exists to bring thoughts and emotions. athletes through an appropriate series of steps that minimizes risk while trainers maximize intensity." D1 , D4 D6 D2 , D3 , D7 Primary Domain: SCREENING AND ONGOING ASSESSMENT Primary Domain: COACHING (D4) Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1) (D1) Coaching the Positive. (VIDEO) Bergeron B. 2012 Coaching the Mental Side of CrossFit. (PDF) (July 7) Competing With Diabetes - and Winning. (VIDEO) Amundson G. 2010 (July) Rodriguez S. 2010 (Nov. 5) “We’re trying to ignite the flame in each The world’s best CrossFit athletes have one of our members,” says Ben Bergeron, Steve is a Type 1 diabetic who has set his learned to control and optimize their self- co-owner and head coach at CrossFit New eyes on competing in the 2011 sectionals, talk. This potent mental skill resulted in England, as he addresses a group of and he’s taking the “evidence-based their ability to formulate and achieve their affiliate owners. “Ignite the spark. It is the results” of CrossFit to the next level with a goals—both inside the gym and out—with job and it is the responsibility of your logbook of his nutrition and blood-sugar consistency and grace. coaches to get your members interested in levels before and after CrossFit workouts. CrossFit.” D1 , D4 D4 D1 , D4 , D6 Primary Domain: PROGRAMMING (D2) Primary Domain: PROGRAMMING (D2) Primary Domain: PROGRAMMING (D2) Conjugate CrossFit. (PDF) Mason C. 2010 (Nov.) CrossFit Training During Pregnancy & Motherhood. crossfit.com FAQ (PDF) Perkins C. and Dewalt H. 2011 (Sept) It is an immutable fact that an increase in Here are some of the most common absolute strength for any CrossFitter What type of training program would best questions people ask about CrossFit would make him or her a better CrossFitter prepare a woman for the demands of workouts. assuming said strength is not pregnancy, labor and postpartum accompanied by a big increase in total responsibilities? body weight (or a detraining effect on endurance or strength endurance). D2 D1 , D3 , D4 D1 , D2 , D3 , D7 Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL Primary Domain: PROGRAMMING (D2) Primary Domain: SCREENING AND ONGOING ASSESSMENT RESPONSIBILITIES (D6) (D1) Dissecting the Fish: Plotting Progress in Multi- Day One: Screening New Clients. Kilgore L. 2017 Modal Training. (PDF) Kilgore L. 2008 (May) Dissecting the Squat. (PDF) Long Z. 2015 (Oct. 13) (Aug) "To coach and teach effectively we must The squat is an essential movement We know that nearly everyone should learn as much as we can, interpret what is pattern, but many lose the ability to exercise, although those with specific learned as best we can, then present it to perform a proper squat over time, and the disease states or disabilities can require our trainees and students in the most movement must be retrained to allow them considerable modifications. The real issue approachable and practical format possible to perform daily activities such as standing is identifying clients you should not train or so they might use what we know to from a seated position. who should not enter your facility if you achieve their particular goals." have a pay-for-access gym. A pre- participation screening should be specifically designed to identify these individuals in an empirical fashion. D1 , D7 D2 , D3 D1 , D3 , D4 Primary Domain: SCREENING AND ONGOING ASSESSMENT Primary Domain: PROGRAMMING (D2) Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL (D1) RESPONSIBILITIES (D6) Energy System Development and Load Management Don't Waste The Warm-Up. (PDF) Warkentin M. 2017 through Rehabilitation and Return to Play Process. Evacuation Plans and Procedures eTool. (WEBLINK) (Oct. 5) (Weblink) Morrison S. et al. 2017 (Aug.) OSHA "Most importantly, warm-up is the best An often-overlooked aspect of return-to- Develop and Implement an Emergency time to evaluate the physical and play is the development and maintenance Action Plan cEAPd e Emergency Action Plan psychological states of your athletes, of sports specific conditioning while Checklist which is key to ensuring they have an monitoring training load to ensure that the effective session." athlete's training stimulus over the rehabilitation period is appropriate to facilitate a successful return to play. D1 , D2 , D3 , D4 , D7 D1 , D2 , D3 , D4 , D7 D7 Primary Domain: SCREENING AND ONGOING ASSESSMENT Primary Domain: COACHING (D4) Primary Domain: PROGRAMMING (D2) (D1) Fixing Common Rowing Errors. (VIDEO) Hammond G. Fooling Around With Fran. (PDF) Glassman G. 2005 Evidence-based risk assessment and 2012 (May 9) (March 1) recommendations for physical activity clearance: Consensus Document 2011. Warburton D. et al. 2011 When it comes to rowing in CrossFit, there We examine “Fran,” one of our benchmark (Jul.) are three common errors: early back workouts. The opportunity this affords for The Physical Activity Readiness opening, early arm break and extreme insights into human performance, Questionnaire cPAReQd and the Physical layback. When the back opens early in the programming, and ways of measuring and Activity Readiness Medical Evaluation stroke, much of the hip drive is missing, motivating progress is strong cPARmed-Xd are internationally known says Shane Farmer of CrossFit Rowing. preparticipation screening tools developed The legs and hips should work in harmony, on the basis of expert opinion. he explains. D1 D3 , D4 D2 , D3 Primary Domain: TEACHING (D3) Primary Domain: TEACHING (D3) Translated Materials Forcing the Issue. (PDF) Kilgore L. 2009 (Sept. 24) Fundamentals, Virtuosity, and Mastery An Open German - Translated CCFT Materials Letter to CrossFit Trainers. (PDF) Glassman G. 2005 In modern physics we can precisely (Aug.) Translated items listed below cPDFs): quantify forces in a variety of units CCFT Candidate Handbook CCFT Content There is a compelling tendency among (newtons, dynes, kiloponds, pound-force, Outline Coaching the Aging Athlete novices developing any skill or art, whether or foot-pounds), and we can determine in Training Guide & Workbook CROSSFIT learning to play the violin, write poetry, or which direction the force is acting. COACHING EXPERIENCE j 375 HOURS compete in gymnastics, to quickly move STRENGTH & CONDITIONING EXPERIENCE past the fundamentals and on to more j 1000 HOURS CCFT SAMPLE elaborate, more sophisticated movements, EXAMINATION Questions skills or techniques. D3 , D4 D1 , D2 , D3 , D4 Primary Domain: TEACHING (D3) Getting Inverted. (PDF) Tucker J and Hyland D. 2011 (Sept. 30) The handstand can be one of the most undervalued movements within the CrossFit community or where sport is concerned. Nevertheless, its application and regular performance for skill sets can produce better movement within any field of sport where athleticism is involved. D3 Primary Domain: TEACHING (D3) Primary Domain: TEACHING (D3) Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6) Getting Some Leverage. (PDF) Kilgore L. 2010 (May Handstand Push-Up-Progression With Carl Paoli: 1) Step 2. (VIDEO) Paoli C. 2011 (Aug. 4) Health and Safety: A Primer for CrossFit Trainers. (PDF) Kilgore L. 2018 (Jan.12) The human body is a complex system of Paoli explains how active shoulders create levers that enables us to perform tension and stabilize the midline. He The concept of health and safety everything from very basic to extremely describes how a handstand push-up is like encompasses all relevant governmental complex movements. Individually, levers a squat with the order of movement from and organizational regulations and are simple machines, and we can think of core to extremity. procedures that are intended to prevent the body as a collection of machines. accident or injury in a workplace or public environment. D1 , D3 D3 D1 , D7 Primary Domain: NUTRITION (D5) Primary Domain: TEACHING (D3) Primary Domain: NUTRITION (D5) How it’s made: Cholesterol production in your body. How to Breathe When Squatting. (WEBLINK) How to Understand and Use the Nutrition Facts (Weblink) Corliss J. 2017 (Feb.) Horschig A. 2016 (Feb.) Label. (WEBLINK) US FDA. 2004 Cholesterol has a bad reputation, thanks to "A proper squat is all about maintaining "People look at food labels for different its well-known role in promoting heart proper spinal stability. When we combine reasons. But whatever the reason, many disease. Excess cholesterol in the the coordinated bracing ability of our core consumers would like to know how to use bloodstream is a key contributor to artery- muscles and harness the power of our this information more effectively and clogging plaque, which can accumulate breath we allow our body to move properly easily." and set the stage for a heart attack. But to and lift tremendous weights safely." fully explain cholesterol, you need to realize that it's also vital to your health and well-being. D6 D3 , D4 D6 Primary Domain: PROGRAMMING (D2) Primary Domain: NUTRITION (D5) Primary Domain: COACHING (D4) Human Power Output and CrossFit Metcon Workouts. Importance of Maintaining a Low Omega-6/Omega-3 Infinity Wall Movement Library. (VIDEO) CrossFit. (PDF) Leyland T. 2008 (July 1) Ratio for Reducing Inflammation. (WEBLINK) YouTube. 2017 (Oct. 7) DiNicolantonio J. & O’Keefe J. 2018 (Nov.) While the majority of trainers and athletes Video library of CrossFit movements easily understand many aspects of James DiNicolantonio and James O’Keefe CrossFit programming, there is a certain summarize evidence that omega-6 fatty mystique (the infamous “black box”) acids promote inflammation, while omega- regarding the metcon (metabolic 3s are anti-inflammatory. Seed oils high in conditioning) workouts. linoleic acid contribute to atherosclerotic risk via impacts on inflammation, oxidative stress, and other downstream effects; conversely, omega-3s suppress some of HANDBOOK these same pro-inflammatory mechanisms. D2 D6 D1 , D3 , D4 Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL Primary Domain: NUTRITION (D5) RESPONSIBILITIES (D6) RESPONSIBILITIES (D6) Make Your Life Better: Get Horizontal. (PDF) Beers Injuries among Weightliſters and Powerliſters: A Injuries and Affiliates: Have a Plan. (CFJ) Galligani E. 2013 (Jan.) Systematic Review. (PDF) Aasa U. et al. 2016 (Oct.) C. 2017 (May) Much of the science of sleep is still The purpose of this study was to "We all know the famous quote from unknown, but there are emerging theories systematically review the literature Benjamin Franklin: “If you fail to plan, you that connect good sleep not only to overall regarding various definitions of injuries are planning to fail.”If we don’t create a health but also to improved athletic used, injury localisation, the prevalence protocol for handling injuries, we are sure performance. Here’s what you need to and incidence of injuries and the to miss something in the process." know about sleep. associated risk factors for injuries in weightlifting and powerlifting. D1 , D7 D1 , D7 D1 , D6 Primary Domain: COACHING (D4) Primary Domain: SCREENING AND ONGOING ASSESSMENT Primary Domain: NUTRITION (D5) (D1) Movement 101. (PDF) Kilgore L. 2009 (Jan. 29) My Experiments With Intermittent Fasting. (PDF) Muscle Damage and Soreness. (PDF) Webster T. Berardi J. 2011 (Dec. 9) "we will take a look at how we describe 2008 (Nov. 5) human movement in very specific spatial “Intermittent fasting” is the name some "Have you ever stopped to think about why nutrition experts give to the practice of and directional terms and hopefully you are getting sore? Why do some occasionally going for extended periods simplify them for easy use in teaching" workouts cause severe muscle soreness without eating. Maybe you go 12 hours. and others not? What could one do to Maybe it’s 16 hours. Maybe it’s 24 hours. prevent or reduce it? If these thoughts have crossed your mind at some point, read on." D1 , D3 , D4 D1 , D7 D6 Primary Domain: PROGRAMMING (D2) Primary Domain: NUTRITION (D5) Primary Domain: NUTRITION (D5) No Limits. (PDF) Cochran C. 2010 (June 21) Nutrition Brief: Carbohydrate Selections. (WEBLINK) Nutrition Brief: How much Food Should I Eat? (PDF) Synkowski EC. 2016 (Oct. 31) Synkowski E.C. 2016 (Dec. 14) "If there is one thing I can’t stand, it’s being told that I shouldn’t or can’t do something This brief describes some of the factors to To determine the optimal amount of food because I have diabetes. That said, consider when selecting carbohydrates, for health and performance, you are going controlling diabetes is extremely important, including total carbohydrate grams. to have to start weighing and measuring no matter what activities I choose to do." somewhere. And where you start is secondary to starting. D1 , D2 , D6 D6 D6 Primary Domain: NUTRITION (D5) Primary Domain: NUTRITION (D5) Primary Domain: PROGRAMMING (D2) Nutrition Brief: Insulin and Blood Sugar Regulation. Nutrition Brief: Pros & Cons of Intermittent Fasting. Pregnancy: A Practical Guide for Scaling. (WEBLINK) (WEBLINK) Gary J. & Synkowski E.C. 2017 (Feb. 9) (PDF) Synkowski E.C. 2017 (Feb. 21) Christensen N. 2017 (Feb. 28) Insulin is one of the most powerful central The intent of this brief is to explain why As coaches, it is our responsibility to bring regulators of metabolism. Its presence is a someone might employ or avoid the workout to life for every athlete who signal of energy sufficiency that drives intermittent fasting. comes to our classes, and this is done by energy storage (e.g., as glycogen or fatty scaling the workout. acids) or begins energy-consuming processes such as cell division. D6 D6 D2 , D4 Primary Domain: TEACHING (D3) Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL Primary Domain: COACHING (D4) RESPONSIBILITIES (D6) Proper Bench Technique. (VIDEO) Sweatt S. and Pursuit of Excellence With Greg Glassman. (VIDEO) Phelps-Sweatt L. 2011 (Dec. 27) Protecting Your Business: The Waiver. (PDF) Ames M. 2010 (March 20) “I can tell you what it is that makes you Join Shane Sweatt and Laura Phelps- successful in business, more specifically as Sweatt of Westside Barbell as they "I don’t care who you are or where you a CrossFit affiliate,” CrossFit founder and demonstrate bench-press set-up and train or who you train: you better have CEO Greg Glassman says. “It’s the blind technique. Phelps-Sweatt’s best bench is everyone—and I mean everyone—sign a and relentless constant pursuit of an incredible 530 lb. waiver before you start training him or her excellence.” or even letting the athlete swing on the pull-up bars." D3 , D4 D7 D4 Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL Primary Domain: TEACHING (D3) Primary Domain: TEACHING (D3) RESPONSIBILITIES (D6) Running Drills: Part 1. (VIDEO) McKenzie B. 2011 Running Drills: Part 2. (VIDEO) McKenzie B. 2011 Recommended Practices for Safety and Health (June 22) (June 22) Programs. (WEBLINK) OSHA In this series on improving running MacKenzie identifies problems he "Education and training are important tools performance, Brian MacKenzie and Doug commonly sees with the running stride and for informing workers and managers about Katona demonstrate drills utilizing the how to fix them. He demonstrates a workplace hazards and controls so they Pose Method of running. hamstring-activation technique he uses to can work more safely and be more cue athletes to pull with the hamstring and productive." not the hip flexors. D7 D3 , D4 D3 , D4  Primary Primary Domain: Domain: TEACHING TEACHING (D3) (D3) Primary Primary Domain: Domain: CLASS CLASS MANAGEMENT MANAGEMENT AND AND PROFESSIONAL PROFESSIONAL Primary Primary Domain: Domain: PROGRAMMING PROGRAMMING (D2) (D2) RESPONSIBILITIES RESPONSIBILITIES (D6) (D6) Safety Safety && Efficacy Efficacy ofof Overhead Overhead Liſting. Liſting. (PDF) (PDF) Kilgore Kilgore Scaling Scaling CrossFit CrossFit Workouts. Workouts. (PDF) (PDF) Gordon Gordon J. J. 2015 2015 L., L., Rippetoe Rippetoe M. M. && Starrett Starrett K. K. 2008 2008 (March (March 1) 1) Safety: Safety: For For Athletes Athletes and and Trainers. Trainers. (PDF) (PDF) Kilgore Kilgore L.L. (Oct.) (Oct.) 2009 2009 (Nov. (Nov. 29) 29) "In addition to being functionally "A properly scaled workout safely necessary, training overhead work The mass consensus is that exercise is a maximizes relative intensity (load, speed, capacity is above all safe. In fact, failing to healthy undertaking. The general range of motion) to continue developing prepare for the rigors of ordinary overhead population, including lawmakers and courts increased work capacity despite movement can predispose the shoulder to (this will be important later), has a limitations. A long-term goal of scaling is mechanical dysfunction." preconceived notion that all exercise and creating the ability to perform workouts “as sport is healthy, and that if injury occurs, prescribed.” someone has done something wrong. This, as a blanket statement, is of course incorrect. D3 , D4 D1 , D7 D2 , D3 , D4 , D7 Primary Primary Domain: Domain: SCREENING SCREENING AND AND ONGOING ONGOING ASSESSMENT ASSESSMENT Primary Primary Domain: Domain: NUTRITION NUTRITION (D5) (D5) Primary Primary Domain: Domain: NUTRITION NUTRITION (D5) (D5) (D1) (D1) Simple Simple Nutrition: Nutrition: Part Part 1. 1. (VIDEO) (VIDEO) Synkowski Synkowski EC. EC. Simple Simple Nutrition: Nutrition: Part Part 2. 2. (VIDEO) (VIDEO) Synkowski Synkowski EC. EC. Shoulder Shoulder Impingement. Impingement. (VIDEO) (VIDEO) Starrett Starrett K. K. 2009 2009 2012 2012 (July) (July) 2012 2012 (July) (July) (May (May 15) 15) “Food is our fuel for metabolism,” she “Instead of making yourself mad trying to In CrossFit and in life, we go overhead. explains. “Metabolism is all the chemical know exactly which meat has which kind of Kelly Starrett, of San Francisco CrossFit, processes that go on necessary to fatty-acid balance, my sort of practical explains the essential anatomy and maintain life, also to produce energy, to do recommendation is just rotate your meat physiology of the shoulder. This is an CrossFit.” sources,” excerpt from his one day seminar on Training the Injured Athlete at CrossFit Santa Cruz on March 14th, 2009. D1 , D3 , D4 D6 D6 Primary Primary Domain: Domain: NUTRITION NUTRITION (D5) (D5) Primary Primary Domain: Domain: NUTRITION NUTRITION (D5) (D5) Primary Primary Domain: Domain: NUTRITION NUTRITION (D5) (D5) Simple Simple Nutrition: Nutrition: Part Part 3. 3. (VIDEO) (VIDEO) Synkowski Synkowski EC. EC. Simple Simple Nutrition: Nutrition: Part Part 4. 4. (VIDEO) (VIDEO) Synkowski Synkowski EC. EC. Simple Simple Nutrition: Nutrition: Part Part 5. 5. (VIDEO) (VIDEO) Synkowski Synkowski EC. EC. 2012 2012 (July) (July) 2012 2012 (July) (July) 2012 2012 (July) (July) “Carbohydrates—we use these for energy,” “Typically, wherever we see diseases of “What we like about the Zone … is the idea Synkowski explains. “We don’t need to take modern civilization—obesity, heart that we are assessing exactly what we’re in carbohydrates. We can do without them. disease, cancer—we also see a taking in so that we can see how our But for high-intensity training, for CrossFit consumption of sugar,” she explains. “So performance tracks with that,” Synkowski training, you’re going to want to have some that’s why we want it to be generally says. carbohydrates in your diet to be effective.” eliminated from your diet.” D6 D6 D6 Primary Primary Domain: Domain: CLASS CLASS MANAGEMENT MANAGEMENT AND AND PROFESSIONAL PROFESSIONAL Primary Primary Domain: Domain: TEACHING TEACHING (D3) (D3) Primary Primary Domain: Domain: NUTRITION NUTRITION (D5) (D5) RESPONSIBILITIES RESPONSIBILITIES (D6) (D6) Spine Spine Mechanics Mechanics for for Liſters. Liſters. (PDF) (PDF) Leyland Leyland T.T. 2007 2007 Statement Statement of of the the Third Third International International Exercise- Exercise- Skin Skin Infections Infections and and the the CrossFit CrossFit Athlete. Athlete. (PDF) (PDF) Ray Ray (Nov. (Nov. 1) 1) Associated Associated Hyponatremia Hyponatremia Consensus Consensus Development Development M. M. 2010 2010 (Dec. (Dec. 17) 17) Conference. Conference. (WEBLINK) (WEBLINK) 2015 2015 (July) (July) The anatomy of the spine is quite complex. As athletes, many in the CrossFit However, to understand the need to This document will summarize the most community like to think of themselves as maintain normal lumbar lordosis current information on the prevalence, protected from disease. It’s certainly true (curvature), all we really need to discuss is etiology, diagnosis, treatment and that being fit provides us with resistance the line of action of the erector muscles prevention of EAH for medical personnel, and a remarkable resilience with regard to and some of the ligaments that connect athletes, athletic trainers, and the greater illness, but we can still get sick. the vertebrae to one another (interspinous public. ligaments). D7 D1 , D3 D6 Primary Primary Domain: Domain: COACHING COACHING (D4) (D4) Primary Primary Domain: Domain: NUTRITION NUTRITION (D5) (D5) Primary Primary Domain: Domain: TEACHING TEACHING (D3) (D3) Strategies Strategies for for aa Seven Seven Minute Minute 2K 2K on on the the Concept Concept IIII Sugar Sugar Bombs. Bombs. (PDF) (PDF) Beers Beers E. E. 2015 2015 (July) (July) The The Athletic Athletic Hip. Hip. (PDF) (PDF) Hollingsworth Hollingsworth D. D. 2010 2010 (Nov. (Nov. Rower. Rower. (PDF) (PDF) Glassmen Glassmen G. G. 2002 2002 (Nov.) (Nov.) 22) 22) Believing sports drinks are a necessary Our purpose here is to show specifically part of athletics, many athletes fail to An easy case can be made for the hip how a simple goal, like rowing a seven- notice substantial amounts of added sugar being the most important anatomic region minute two thousand meters, can not only can affect their health and performance. in all athletic endeavors. Before this be systematically and deliberately argument can be made, we must have a approached from multiple protocols, but clear picture of the anatomic structure and can generally encourage similar thinking in biomechanics of this complex region. pursuing other fitness milestones. D4 D6 D1 , D3 Primary Primary Domain: Domain: SCREENING SCREENING AND AND ONGOING ONGOING ASSESSMENT ASSESSMENT Primary Primary Domain: Domain: TEACHING TEACHING (D3) (D3) Primary Primary Domain: Domain: COACHING COACHING (D4) (D4) (D1) (D1) The The Deeper Deeper Side Side of of Coaching. Coaching. (PDF) (PDF) Bergeron Bergeron B. B. The The Emotional Emotional Bank Bank Account. Account. (VIDEO) (VIDEO) Bergeron Bergeron B. B. The The back back squat: squat: AA proposed proposed assessment assessment ofof 2011 2011 (Dec. (Dec. 2) 2) 2012 2012 (June (June 16) 16) functional functional deficits deficits and and technical technical factors factors that that limit limit performance. performance. Meyer Meyer G, G, et. et. al. al. 2014 2014 (Dec) (Dec) The deeper side of coaching is about To be more than good, affiliates must establishing and nurturing a strong come to a realization, he says. “The great Fundamental movement competency is relationship between an athlete and a ones are recognizing that we’re not in the essential for participation in physical coach. And I would argue this relationship fitness business,” Bergeron explains. activity and for mitigating the risk of injury, is the foundation of our true goals as “We’re in the relationship business.” which are both key elements of health coaches: to improve the lives, health and throughout life. The squat movement happiness of our clients. pattern is arguably one of the most primal and critical fundamental movements necessary to improve sport performance, to reduce injury risk and to support lifelong physical activity. D1 , D3 , D4 D3 D4 Primary Primary Domain: Domain: TEACHING TEACHING (D3) (D3) Primary Primary Domain: Domain: PROGRAMMING PROGRAMMING (D2) (D2) Primary Primary Domain: Domain: SCREENING SCREENING AND AND ONGOING ONGOING ASSESSMENT ASSESSMENT (D1) (D1) The The Glute Glute Ham Ham Developer. Developer. (VIDEO) (VIDEO) Everett Everett J. J. 2011 2011 The The High-Performance High-Performance Pregnancy. Pregnancy. (PDF) (PDF) Nitz Nitz A. A. (Oct. (Oct. 24) 24) 2008 2008 (Dec.) (Dec.) The The Measure Measure of of Man. Man. (PDF) (PDF) Kilgore Kilgore L.L. 2008 2008 (July (July 1) 1) Josh Everett goes over the proper form for “Is it safe to exercise while pregnant?” is an The average trainer, coach or physical GHD movements including the hip age-old question. In earlier times, pregnant educator must have a functional extension, back extension, hip-and-back women were told to stay in bed and rest, understanding of how differing anatomical extension and GHD sit-up. Fellow HQ due to their “delicate” condition. phenotypes (different body dimensions trainer Nadia Shatila demonstrates each and body-segment lengths) affect the way movement. proper technique looks. D2 , D3 , D4 D1 , D2 , D3 , D4 D1 , D3 Primary Primary Domain: Domain: SCREENING SCREENING AND AND ONGOING ONGOING ASSESSMENT ASSESSMENT Primary Primary Domain: Domain: COACHING COACHING (D4) (D4) Primary Primary Domain: Domain: CLASS CLASS MANAGEMENT MANAGEME