ALL DOMAINS

CrossFit Level 2 Training Guide & Workbook

ALL DOMAINS

CrossFit Masters Training Guide & Workbook

Primary Domain: PROGRAMMING (D2)

A Deft Dose of Volume. Hobart, J., March 2016 (PDF)

More isn’t always better: James Hobart explains how certain experienced athletes can add training volume to increase work capacity.

Primary Domain: PROGRAMMING (D2)

A Theoretical Template For CrossFit's Programming. (PDF) Glassman G. 2003 (Feb.)

It is our aim in this issue to offer a model or template for our workout programming in the hope of elaborating on the CrossFit concept and potentially stimulating productive thought on the subject of exercise prescription generally and workout construction specifically.

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

Acute Exertional Compartment Syndrome with Rhabdomyolysis: Case Report and Review of Literature. (Weblink) McKinney B. et al. 2018 (Feb.)

"We present the case of a previously healthy, high-level athlete who presented with the acute onset of unilateral anterior leg pain and foot drop the day after a strenuous workout. He was diagnosed with compartment syndrome and rhabdomyolysis."

Primary Domain: PROGRAMMING (D2)

Adaptation for Fitness. (PDF) Kilgore L. 2010 (Jan. 19)

The discipline of exercise physiology should provide us with an understanding of how the body adapts to exercise to make us more fit. We can begin that quest with a look at the work of one individual, Hans Selye, M.D.

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

Aging, Performance and Health. (PDF) Kilgore L. 2015 (Nov.)

When we age, we lose fitness capacity. That loss is compounded if we do not train. But if we do train hard and intelligently, we can abate that loss even if we can’t eliminate it completely.

Primary Domain: TEACHING (D3)

An Aerobic Paradox. (PDF) Kilgore L. 2006 (Dec. 1)

CrossFitters has posed a new puzzle. Why do they get aerobically fit when they do not train in a manner that would be considered “aerobic”? Their amazing success doesn’t fit into the convenient box of aerobic training dogma

Primary Domain: TEACHING (D3)

Anatomy & Physiology Primer for CrossFit Trainers. (PDF) Kilgore L. 2015 (Dec. 15)

Understanding how something is built will help you understand how it works. The biological and engineering adage “form equals function” is quite important in exercise and fitness. When we want to get better at an exercise we need to understand how the structure of the body contributes to its performance.

Primary Domain: TEACHING (D3)

Anatomy and Physiology for Jocks. (PDF) Glassman G. 2003 (Aug.)

Effective coaching requires efficient communication. This communication is greatly aided by coach and athlete sharing a terminology for both human movement and body parts.

Primary Domain: PROGRAMMING (D2)

Benchmark Workouts. (PDF) Glassman G. 2003 (Sept. 1)

Though the process by which we engineer our workouts is largely rational, the finished product is often seemingly infused with qualities more commonly associated with art than exercise like symmetry, theme, or character

Primary Domain: NUTRITION (D5)

Beyond Calories. (PDF) Giardina M. 2018 (Jan 25)

"It is widely accepted and proven that obese people take in more calories than they expend. It’s not that calories in/calories out needs to be completely discounted, but the energy-balance equation, as it is called, is an oversimplified approach that does not explain the chronic-disease epidemic."

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

Blood Spill Clean-Up Procedure. (Weblink) CrossFit. 2017

Spills should be cleaned up immediately, and by planning ahead, educating trainers, and having the right equipment and supplies ready, clean-up will be swift and thorough.

Primary Domain: COACHING (D4)

Building Mental Toughness. (PDF) Hermiz J. 2012 (Jan.)

CrossFit workouts are known for their high intensity, which means an athlete training according to the methodology will get ample opportunity for exposure to negative thoughts and emotions.

Primary Domain: NUTRITION (D5)

Cancer, Carbs, and Controversy. (PDF) Saline B. 2016 (July)

Thomas Seyfried, Dr. Eugene Fine explain how cancer is affected by sugar, insulin and inflammation.

Primary Domain: TEACHING (D3)

Charting a Course to Intensity. (PDF) DeGain J. 2018 (Sept. 19)

"There is no single correct way to initially prepare athletes for the intensity necessary to produce results, but it is imperative that a process exists to bring athletes through an appropriate series of steps that minimizes risk while trainers maximize intensity."

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

Coaching the Mental Side of CrossFit. (PDF) Amundson G. 2010 (July)

The world’s best CrossFit athletes have learned to control and optimize their self-talk. This potent mental skill resulted in their ability to formulate and achieve their goals—both inside the gym and out—with consistency and grace.

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

Competing With Diabetes - and Winning. (VIDEO) Rodriguez S. 2010 (Nov. 5)

Steve is a Type 1 diabetic who has set his eyes on competing in the 2011 sectionals, and he’s taking the “evidence-based results” of CrossFit to the next level with a logbook of his nutrition and blood-sugar levels before and after CrossFit workouts.

Primary Domain: PROGRAMMING (D2)

Conjugate CrossFit. (PDF) Mason C. 2010 (Nov.)

It is an immutable fact that an increase in absolute strength for any CrossFitter would make him or her a better CrossFitter assuming said strength is not accompanied by a big increase in total body weight (or a detraining effect on endurance or strength endurance).

Primary Domain: PROGRAMMING (D2)

CrossFit Training During Pregnancy & Motherhood. (PDF) Perkins C. and Dewalt H. 2011 (Sept)

What type of training program would best prepare a woman for the demands of pregnancy, labor and postpartum responsibilities?

Primary Domain: PROGRAMMING (D2)

crossfit.com FAQ

Here are some of the most common questions people ask about CrossFit workouts.

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

Day One: Screening New Clients. Kilgore L. 2017 (Aug)

We know that nearly everyone should exercise, although those with specific disease states or disabilities can require considerable modifications. The real issue is identifying clients you should not train or who should not enter your facility if you have a pay-for-access gym. A pre-participation screening should be specifically designed to identify these individuals in an empirical fashion.

Primary Domain: PROGRAMMING (D2)

Dissecting the Fish: Plotting Progress in Multi-Modal Training. (PDF) Kilgore L. 2008 (May)

"To coach and teach effectively we must learn as much as we can, interpret what is learned as best we can, then present it to our trainees and students in the most approachable and practical format possible so they might use what we know to achieve their particular goals."

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

Dissecting the Squat. (PDF) Long Z. 2015 (Oct. 13)

The squat is an essential movement pattern, but many lose the ability to perform a proper squat over time, and the movement must be retrained to allow them to perform daily activities such as standing from a seated position.

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

Don't Waste The Warm-Up. (PDF) Warkentin M. 2017 (Oct. 5)

"Most importantly, warm-up is the best time to evaluate the physical and psychological states of your athletes, which is key to ensuring they have an effective session."

Primary Domain: PROGRAMMING (D2)

Energy System Development and Load Management through Rehabilitation and Return to Play Process. (Weblink) Morrison S. et al. 2017 (Aug.)

An often-overlooked aspect of return-to-play is the development and maintenance of sports specific conditioning while monitoring training load to ensure that the athlete's training stimulus over the rehabilitation period is appropriate to facilitate a successful return to play.

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

Evacuation Plans and Procedures eTool. (WEBLINK) OSHA

Develop and Implement an Emergency Action Plan (EAP) - Emergency Action Plan Checklist

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

Evidence-based risk assessment and recommendations for physical activity clearance: Consensus Document 2011. Warburton D. et al. 2011 (Jul.)

The Physical Activity Readiness Questionnaire (PAR-Q) and the Physical Activity Readiness Medical Evaluation (PARmed-X) are internationally known preparticipation screening tools developed on the basis of expert opinion.

Primary Domain: TEACHING (D3)

Forcing the Issue. (PDF) Kilgore L. 2009 (Sept. 24)

In modern physics we can precisely quantify forces in a variety of units (newtons, dynes, kiloponds, pound-force, or foot-pounds), and we can determine in which direction the force is acting.

Primary Domain: TEACHING (D3)

Fundamentals, Virtuosity, and Mastery An Open Letter to CrossFit Trainers. (PDF) Glassman G. 2005 (Aug.)

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills or techniques.

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

Health and Safety: A Primer for CrossFit Trainers. (PDF) Kilgore L. 2018 (Jan .12)

The concept of health and safety encompasses all relevant governmental and organizational regulations and procedures that are intended to prevent accident or injury in a workplace or public environment.

Primary Domain: NUTRITION (D5)

How it’s made: Cholesterol production in your body. (Weblink) Corliss J. 2017 (Feb.)

Cholesterol has a bad reputation, thanks to its well-known role in promoting heart disease. Excess cholesterol in the bloodstream is a key contributor to artery-clogging plaque, which can accumulate and set the stage for a heart attack. But to fully explain cholesterol, you need to realize that it's also vital to your health and well-being.

Primary Domain: TEACHING (D3)

How to Breathe When Squatting. (WEBLINK) Horschig A. 2016 (Feb.)

"A proper squat is all about maintaining proper spinal stability. When we combine the coordinated bracing ability of our core muscles and harness the power of our breath we allow our body to move properly and lift tremendous weights safely."

Primary Domain: NUTRITION (D5)

How to Understand and Use the Nutrition Facts Label. (WEBLINK) US FDA. 2004

"People look at food labels for different reasons. But whatever the reason, many consumers would like to know how to use this information more effectively and easily."

Primary Domain: PROGRAMMING (D2)

Human Power Output and CrossFit Metcon Workouts. (PDF) Leyland T. 2008 (July 1)

While the majority of trainers and athletes easily understand many aspects of CrossFit programming, there is a certain mystique (the infamous “black box”) regarding the metcon (metabolic conditioning) workouts.

Primary Domain: NUTRITION (D5)

Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing Inflammation. (WEBLINK) DiNicolantonio J. & O’Keefe J. 2018 (Nov.)

James DiNicolantonio and James O’Keefe summarize evidence that omega-6 fatty acids promote inflammation, while omega-3s are anti-inflammatory. Seed oils high in linoleic acid contribute to atherosclerotic risk via impacts on inflammation, oxidative stress, and other downstream effects; conversely, omega-3s suppress some of these same pro-inflammatory mechanisms.

Primary Domain: COACHING (D4)

Infinity Wall Movement Library. (VIDEO) CrossFit. YouTube. 2017 (Oct. 7)

Video library of CrossFit movements

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

Injuries among Weightlifters and Powerlifters: A Systematic Review. (PDF) Aasa U. et al. 2016 (Oct.)

The purpose of this study was to systematically review the literature regarding various definitions of injuries used, injury localisation, the prevalence and incidence of injuries and the associated risk factors for injuries in weightlifting and powerlifting.

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

Injuries and Affiliates: Have a Plan. (CFJ) Galligani C. 2017 (May)

"We all know the famous quote from Benjamin Franklin: “If you fail to plan, you are planning to fail.”If we don’t create a protocol for handling injuries, we are sure to miss something in the process."

Primary Domain: NUTRITION (D5)

Make Your Life Better: Get Horizontal. (PDF) Beers E. 2013 (Jan.)

Much of the science of sleep is still unknown, but there are emerging theories that connect good sleep not only to overall health but also to improved athletic performance. Here’s what you need to know about sleep.

Primary Domain: COACHING (D4)

Movement 101. (PDF) Kilgore L. 2009 (Jan. 29)

"we will take a look at how we describe human movement in very specific spatial and directional terms and hopefully simplify them for easy use in teaching"

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

Muscle Damage and Soreness. (PDF) Webster T. 2008 (Nov. 5)

"Have you ever stopped to think about why you are getting sore? Why do some workouts cause severe muscle soreness and others not? What could one do to prevent or reduce it? If these thoughts have crossed your mind at some point, read on."

Primary Domain: PROGRAMMING (D2)

No Limits. (PDF) Cochran C. 2010 (June 21)

"If there is one thing I can’t stand, it’s being told that I shouldn’t or can’t do something because I have diabetes. That said, controlling diabetes is extremely important, no matter what activities I choose to do."

Primary Domain: NUTRITION (D5)

Nutrition Brief: Carbohydrate Selections. (WEBLINK) Synkowski EC. 2016 (Oct. 31)

This brief describes some of the factors to consider when selecting carbohydrates, including total carbohydrate grams.

Primary Domain: NUTRITION (D5)

Nutrition Brief: How much Food Should I Eat? (PDF) Synkowski E.C. 2016 (Dec. 14)

To determine the optimal amount of food for health and performance, you are going to have to start weighing and measuring somewhere. And where you start is secondary to starting.

Primary Domain: NUTRITION (D5)

Nutrition Brief: Insulin and Blood Sugar Regulation. (WEBLINK) Gary J. & Synkowski E.C. 2017 (Feb. 9)

Insulin is one of the most powerful central regulators of metabolism. Its presence is a signal of energy sufficiency that drives energy storage (e.g., as glycogen or fatty acids) or begins energy-consuming processes such as cell division.

Primary Domain: NUTRITION (D5)

Nutrition Brief: Pros & Cons of Intermittent Fasting. (PDF) Synkowski E.C. 2017 (Feb. 21)

The intent of this brief is to explain why someone might employ or avoid intermittent fasting.

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

Protecting Your Business: The Waiver. (PDF) Ames M. 2010 (March 20)

"I don’t care who you are or where you train or who you train: you better have everyone—and I mean everyone—sign a waiver before you start training him or her or even letting the athlete swing on the pull-up bars."

Primary Domain: COACHING (D4)

Pursuit of Excellence With Greg Glassman. (VIDEO)

“I can tell you what it is that makes you successful in business, more specifically as a CrossFit affiliate,” CrossFit founder and CEO Greg Glassman says. “It’s the blind and relentless constant pursuit of excellence.”

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

Recommended Practices for Safety and Health Programs. (WEBLINK) OSHA

"Education and training are important tools for informing workers and managers about workplace hazards and controls so they can work more safely and be more productive."

Primary Domain: TEACHING (D3)

Running Drills: Part 1. (VIDEO) McKenzie B. 2011 (June 22)

In this series on improving running performance, Brian MacKenzie and Doug Katona demonstrate drills utilizing the Pose Method of running.

Primary Domain: TEACHING (D3)

Running Drills: Part 2. (VIDEO) McKenzie B. 2011 (June 22)

MacKenzie identifies problems he commonly sees with the running stride and how to fix them. He demonstrates a hamstring-activation technique he uses to cue athletes to pull with the hamstring and not the hip flexors.

Primary Domain: TEACHING (D3)

Safety & Efficacy of Overhead Lifting. (PDF) Kilgore L., Rippetoe M. & Starrett K. 2008 (March 1)

"In addition to being functionally necessary, training overhead work capacity is above all safe. In fact, failing to prepare for the rigors of ordinary overhead movement can predispose the shoulder to mechanical dysfunction."

Primary Domain: PROGRAMMING (D2)

Scaling CrossFit Workouts. (PDF) Gordon J. 2015 (Oct.)

"A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. A long-term goal of scaling is creating the ability to perform workouts “as prescribed.”

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

Shoulder Impingement. (VIDEO) Starrett K. 2009 (May 15)

In CrossFit and in life, we go overhead. Kelly Starrett, of San Francisco CrossFit, explains the essential anatomy and physiology of the shoulder. This is an excerpt from his one day seminar on Training the Injured Athlete at CrossFit Santa Cruz on March 14th, 2009.

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

Skin Infections and the CrossFit Athlete. (PDF) Ray M. 2010 (Dec. 17)

As athletes, many in the CrossFit community like to think of themselves as protected from disease. It’s certainly true that being fit provides us with resistance and a remarkable resilience with regard to illness, but we can still get sick.

Primary Domain: NUTRITION (D5)

Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference. (WEBLINK) 2015 (July)

This document will summarize the most current information on the prevalence, etiology, diagnosis, treatment and prevention of EAH for medical personnel, athletes, athletic trainers, and the greater public.

Primary Domain: COACHING (D4)

Strategies for a Seven Minute 2K on the Concept II Rower. (PDF) Glassmen G. 2002 (Nov.)

Our purpose here is to show specifically how a simple goal, like rowing a seven-minute two thousand meters, can not only be systematically and deliberately approached from multiple protocols, but can generally encourage similar thinking in pursuing other fitness milestones.

Primary Domain: NUTRITION (D5)

Sugar Bombs. (PDF) Beers E. 2015 (July)

Believing sports drinks are a necessary part of athletics, many athletes fail to notice substantial amounts of added sugar can affect their health and performance.

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Meyer G, et. al. 2014 (Dec)

Fundamental movement competency is essential for participation in physical activity and for mitigating the risk of injury, which are both key elements of health throughout life. The squat movement 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.

Primary Domain: TEACHING (D3)

The Glute Ham Developer. (VIDEO) Everett J. 2011 (Oct. 24)

Josh Everett goes over the proper form for GHD movements including the hip extension, back extension, hip-and-back extension and GHD sit-up. Fellow HQ trainer Nadia Shatila demonstrates each movement.

Primary Domain: PROGRAMMING (D2)

The High-Performance Pregnancy. (PDF) Nitz A. 2008 (Dec.)

“Is it safe to exercise while pregnant?” is an age-old question. In earlier times, pregnant women were told to stay in bed and rest, due to their “delicate” condition.

Primary Domain: SCREENING AND ONGOING ASSESSMENT (D1)

The Mind Game. (PDF) Shrago S. 2010 (March)

CrossFit’s 10 domains of fitness cover the full range of physical and neurological components, but do they tell the full story of fitness?

Primary Domain: COACHING (D4)

The Pursuit of Excellence. (PDF) Bergeron B. 2012 (Dec. 17)

Sure, excellence is a noble goal worthy of any business owner’s time and effort, but how does the pursuit of excellence drive the day-to-day operations of an affiliate?

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

The Role of Bench Press in Strength Training. (PDF) Starr B. 2012 (Feb.)

"What it boils down to is the bench press is really no different from any other exercise in strength training. When it’s done with perfect technique and utilized in your program to meet your overall goals, it’s definitely a valuable asset."

Primary Domain: TEACHING (D3)

The Scoop and the Second Pull. (PDF) Glassman G. 2006 (Jan. 1)

The Olympic lifts are complex compound movements, but we can drill down to one little piece of the lifts that is generating most of the speed strength – the second pull.

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

USA Weightlifting - Safety in Weightlifting (Weblinks).

"While any strenuous sport presents certain risks to the participant, many are surprised to learn that Weightlifting is among the safest of all strenuous sports ...This is especially true if it is performed correctly with proper supervision, sound technique, and athlete appropriate weights. Under such conditions, the occurrence of serious injury is rare."

Primary Domain: NUTRITION (D5)

Vitamin D and your health: Breaking old rules, raising new hopes. Harvard Health, September 2021

Results suggest that vitamin D may have an important role in many aspects of human health, from bone fractures to prostate cancer, cardiovascular disease, neuromuscular problems, and diabetes.

Primary Domain: TEACHING (D3)

What Is CrossFit? (VIDEO) Glassman G. 2009 (Nov. 28)

Many people struggle to define CrossFit, and many others don’t know the rationale behind the program. They know there’s magic in the movements, and they know it works—but why?

Primary Domain: CLASS MANAGEMENT AND PROFESSIONAL RESPONSIBILITIES (D6)

When You Don't Know Squat About Regulations. (CFJ) Kilgore L. 2018 (Feb.)

Unbeknownst to most trainers, many current statutes and regulations affect gyms and fitness delivery—and ignorance is not bliss. In fact, another adage is more apropos: “Ignorance of the law is not a valid defense.”