LEARNING LIBRARY

Part 3 of the "Primer on Protein" series emphasizes the crucial role of protein in supporting mental health, alongside physical health. Protein-rich foods like meat, fish, eggs, and dairy provide essential amino acids, such as tryptophan and tyrosine, which are vital for producing key neurotransmitters like serotonin and dopamine. Serotonin promotes a positive mood and resilience, while dopamine drives motivation and focus. A lack of these amino acids can negatively impact mental well-being, contributing to conditions like depression and anxiety. CrossFit’s nutrition prescription prioritizes high-quality protein intake to support both physical and mental health.

In coaching CrossFit classes, the PVC pipe allows athletes to feel correct positions, hold static positions for more coaching, and perform more reps without fatigue, enhancing kinesthetic awareness and refining mechanics. Now, the author recommends starting with a PVC pipe for beginners, complex movements, and for refining technique before transitioning to a barbell, as it provides valuable feedback without the limitations of added weight.

Becoming a great CrossFit coach involves developing six core skills: teaching, seeing, correcting, group management, presence and attitude, and demonstration. Great coaches excel in each area and use reflection to identify improvement opportunities. Observing and learning from experienced coaches, applying threshold training to accommodate varying fitness levels, and utilizing self-evaluation tools can further enhance a coach’s effectiveness. By setting specific goals for each class and reflecting on outcomes, coaches can make measurable progress, ultimately elevating their skills and the results they achieve with athletes.

In Part 2 of the "Primer on Protein" series, the focus shifts to the role of dietary protein in bone health. CrossFit’s nutrition prescription highlights the importance of animal foods (meat, fish, eggs, etc.), which provide high-quality protein. Protein-rich foods, especially those cooked on the bone or containing skin, provide key amino acids necessary for bone health. Diets lacking these foods can lead to lower bone density and increased fracture risk, while high protein intake, especially in older adults, is associated with stronger bones and reduced risk of osteoporosis.

Despite age or ability, 37 members of the Michaelsen family are using CrossFit to better themselves and bond with each other.

In "World Class Fitness in 100 Words," the first prescription for achieving fitness is focused on food, not exercise, highlighting the importance of nutrition. While food provides energy, it also offers crucial building blocks for the body, like amino acids, which form proteins essential for brain, muscle, and tissue function. This series explores how dietary protein supports muscle health, which is vital for longevity and disease prevention.

The coach-athlete relationship is fundamental to an athlete's progress in CrossFit, going beyond technique and programming to encompass emotional, mental, and motivational support. This connection can greatly enhance an athlete’s performance and satisfaction, with leadership style playing a crucial role. Coaches balance styles — autocratic, consultive, delegative, and participative — to meet each athlete's unique needs, creating a supportive and empowering environment. Four key elements — closeness, commitment, complementarity, and co-orientation — strengthen this relationship. Through trust, shared goals, tailored feedback, and clear communication, coaches foster a partnership that supports athletes’ growth and long-term success.

In CrossFit coaching, “threshold training” guides decisions on load adjustments during heavy days. Coaches assess athletes' mechanics, bar speed, and technical consistency to determine whether to increase, maintain, or reduce weight. If mechanics are strong and the bar speed remains consistent, the athlete can likely increase the load. Small errors or slower movements may indicate staying at the same weight to refine form, while significant breakdowns in technique or range of motion call for a decrease in load. Reviewing past performance and daily factors like stress and fatigue also helps tailor load decisions, ensuring safety and progress.

Sometimes CrossFit gym members may ask their coach if they need extra programming to get fit. Much of the time, at the heart of this question is a general misunderstanding of the CrossFit methodology. That and the fact they’re used to working out hours a day to maintain or achieve some level of fitness they think is appropriate. The short answer is no, but there are a few ways to educate members on this topic.

At CrossFit BloNo, exceptional coaching is driven by the Certified CrossFit Trainer (CCFT) credential, which ensures coaches are highly skilled in areas like screening, programming, education, and leadership. With only 33 Level 3 trainers in Illinois, this rare certification allows their coaches to deliver top-tier instruction, creating a holistic, growth-oriented environment for athletes. CrossFit BloNo fosters a collaborative culture where coaches mentor and challenge each other to continuously improve. Friendly competition further drives performance, ensuring each class delivers an outstanding experience. CrossFit BloNo is committed to cultivating world-class coaches and maintaining excellence in every class.

CrossFit emphasizes developing broad, general fitness, avoiding specialization to handle any challenge life presents. While athletes like triathletes excel in specific sports, such specialization often leads to weaknesses in other areas. CrossFit's "hopper model" promotes balanced fitness, preparing athletes to perform well across a variety of tasks while testing fitness outside the gym fosters a sense of accomplishment and adheres to CrossFit's "Fitness in 100 Words," which encourages athletes to learn and try new sports regularly.

In a world that has always told her, “You can’t do that,” it only took one person to say, “Let’s see what you can do,” to save Abi Wynn-Jones’ life. Through the support of the CrossFit community and her determination to return to her love for sport, Wynn-Jones is continuing to overcome challenges with her genetic disorder.

Conventional beliefs about aging often depict it as an inevitable decline into frailty, with losses in muscle, bone density, strength, and coordination, alongside an increase in illnesses. However, CrossFit has demonstrated that aging does not need to equate to deterioration. Through constantly varied functional movements performed at high intensity and paired with sound nutrition, older athletes can improve their fitness at any age, preserving independence, balance, and strength while mitigating risks like falls and chronic diseases.

Scaling gymnastics movements, like pull-ups, in a large group setting can be challenging but manageable with a clear and adaptable plan. To promote long-term athlete development, the key strategies include: varying scaling options to prevent plateaus and maintain engagement, incorporating scaled movements into the warm-up for efficiency, scaling for the intended workout stimulus to maintain intensity, using complexes for progression by adding kipping elements, and ensuring accessibility by planning for safe and efficient transitions. These strategies help maintain athlete motivation and drive consistent progress in their gymnastics skills.

At CrossFit Roots, the whiteboard routine is a foundational element that begins and ends every class, playing a crucial role in communication, class efficiency, athlete progress, and community building. It helps coaches establish leadership, provide clear scaling options, and set expectations, creating an environment where athletes feel supported and confident. This practice promotes class cohesion, accountability, and personal connection between athletes and coaches. The routine, refined over 15+ years, also encourages athletes to engage more deeply with their performance, fostering a strong, trusting, and goal-oriented community.

The thruster is a powerful CrossFit movement that combines a front squat and a push press, offering significant fitness benefits across all ten General Physical Skills. It builds endurance, strength, flexibility, power, and coordination while enhancing balance, speed, agility, stamina, and accuracy. Each thruster rep involves moving a barbell from the shoulders to the bottom of a squat and overhead in a fluid motion, producing high power output. Its versatility makes it ideal for improving health markers, body composition, and overall fitness, with proven results from countless athletes worldwide.

Never stop coaching your athletes. Continuous coaching is the fuel that keeps your athletes going. Remember, the coaching process, though it may seem complex at times, is fundamentally simple, and your confidence in this simplicity will reassure your athletes of their ability to progress.

CrossFit takes a holistic approach to injury rehabilitation, focusing on maintaining overall fitness while allowing the injured area to heal. Rather than sidelining the athlete, workouts are modified to exclude the injured part, ensuring that fitness improves through varied, high-intensity exercises. This method not only enhances physical healing but also helps the athlete address weaknesses, turning the injury into an opportunity for growth. Once the injured area is ready, it is gradually reintegrated into workouts, resulting in a fitter, healthier athlete than before the injury. CrossFit’s approach promotes faster healing, reduces atrophy, and keeps athletes mentally engaged throughout recovery.

The air squat is a fundamental movement critical to maintaining mobility and joint health in the ankles, knees, and hips. It is essential for daily activities like sitting, standing, and athletic movements such as running and jumping. Proper technique is key, starting with feet shoulder-width apart, maintaining a neutral spine, and squatting to a depth where the hips are lower than the knees. Mastery of the air squat is crucial before progressing to weighted variations, as it impacts long-term fitness and health, and regular practice is essential for continual improvement.