Flexibility - the ability to maximize the range of motion at a given joint.
Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed - The ability to minimize the time cycle of a repeated movement.
Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
Agility - The ability to minimize transition time from one movement pattern to another.
Balance- The ability to control the placement of the bodies center of gravity in relation to its support base.
Accuracy - The ability to control movement in a given direction or at a given intensity.
CrossFit’s 9 Foundational Movements
The CrossFit 9 Essential Movements include:
1-Air Squat, 2-Shoulder Press, 3-Deadlift, 4-Front Squat, 5-Push Press, 6-Sumo Deadlift High Pull, 7-Over Head Squat, 8-Push Jerk, and 9-Medicine Ball Clean
Progressive movement order: (basic to more complicated sequencing)
1-Air Squat => 4-Front Squat => 7-Over Head Squat
2-Shoulder Press => 5-Push Press => 8-Push Jerk
3-Deadlift => 6-Sumo Deadlift High Pull => 9-Medicine Ball Clean
CrossFit and P.E. Mission
Learning movements like squatting, pushing and pulling are/should be the foundation of PE as these movements have the most direct and broad application to all life’s experiences…. Teaching and learning of the use and care of the body…
Traditionally however, movements taught are sport specific (swinging a bat, throwing a ball, shooting a basket).
CrossFit type curriculum puts priority on the foundational movements of the body which will increase proprioception (int.) and kinesthetic awareness (ext.) as well as work capacity.
Competency in these basic movements translates into:
increased fitness, improved physical abilities and injury prevention.
Health/Wellness & Fitness
One of our goals as physical and health educators is to promote a healthy lifestyle and fitness and wellness.
Do you need to discuss more background information (additional resources are provided online/attached to session) or shall we move forward toward implementation?
Where to Start
Attending today was a good step
Next step: familiarize yourself with the community and the CrossFit.com website, read the CF Journal and view and/or post your questions on the CrossFit discussion board.
Reach out to others that have done what you want to do – they welcome the contact.
Starting Your Own
Contact CrossFit Headquarters: www.crossfit.com
Look under “Affiliates”
As a non-profit school – the 3k fee is waived
You must have a Level 1 certified coach as the manager (1K expense for each certification)
Level 1 Coach should have independent insurance (can be through CrossFit) as most schools will not add CF onto their insurance binder.
After Level 1, look at getting CrossFit Kids Certification (18 and under – another 1K)
To Affiliate or Not
Although there is no affiliate fee – it is a process and will require admin “buy in”, financial support, creation of a website and staff training.
Do you call it CrossFit or simply embrace the philosophy and practices?
The essay should contain info about your background, what CrossFit affiliation means to you, why you want it, and what you want to achieve. It doesn't have to be long or formal, but it should be from the heart.
The other (informal) step is to educate yourself and become a part of the community.
Do the workouts and post your results to the WOD Comments, join the Message Board, subscribe to and read the CrossFit Journal, come to a Seminar, and make friends with (and visit, if possible) other affiliates.
CFHQ requires an applicant to be at least a Level 1 Certificate Holder before applying for affiliation.
Once you are will be linked on the CrossFit site.
This is CFHQ primary vehicle for promoting you; therefore, they expect you to maintain a good site. DO NOT register a domain with the CrossFit name in it until AFTER you have been accepted. CrossFit is a licensed trademark and its use without our prior permission is illegal.
Every affiliate website to display the CFJ link on the front page of their site.
What You Get From CFHQ
Once application is approved – you are linked to the main page and the affiliate page of CrossFit.com.
You will also have access to the private Affiliate Forum on the CrossFit Message Boards, where you'll be able to interact with other affiliates and tap their knowledge and experience to help.
A yearly Affiliate Conference - exchange ideas, learn what works etc…
Send stories and photos to be used on main site.
Very responsive main head quarters and support staff.
“I teach at a school where the expectations for PE are low and the department is looked down upon by most of the admin and staff.” “I choose not to accept mediocrity from my teaching and I set very high expectations from my students.”… “Trust me, they (students) all don’t like me but they do respect the program I deliver.”
Our Mission: "Steve’s Club and its participating members provide a national network of programs through which at-risk or underserved youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure.”
The Good, Bad and the Ugly
As in any profession, you have very good and very bad professionals / educators.
Numerous videos posted – even by professionals with poor form at times
(Students performing for the camera)
The weight may be light and less likely to initiate injury, however – if CrossFit is going to be brought into your school – technique and safety should be priority number one.