The perception of fitness or being fit is different for many people. Most of society would label a marathon runner or triathlete to be some of the fittest people on earth for their high level of aerobic capacity. But should aerobic capacity really be the standard? What if I told you that the majority of these endurance specialists would collapse if they were to attempt a bodyweight back squat. Would that change your opinion on how to define a fit person?
CrossFit, has defined fitness as increased work capacity across broad times and modal domains. The aim is to build a broad, general and inclusive fitness supported by measurable, observable and repeatable results. CrossFit prepares you through general physical preparedness (GPP) training, not specialization like marathon running or triathlons. The goal is to be prepared and ready for anything that life can throw at you.
Training using the CrossFit methodology attempts to achieve higher levels of fitness through constantly varied functional movements completed at a high intensity. The movements used in CrossFit workouts are specifically selected since they most efficiently and effectively allow you to move large loads, long distances quickly.
But how do we evaluate how fit you are if we are seeking a broad and general fitness? CrossFit uses three different models for evaluating and measuring.
The first is based in 10 general physical skills. The second is based on performance in athletic tasks, and the third is based on energy systems that drive all human action and activity. Each standard is unique in its ability to measure someone’s fitness or evaluate the effectiveness of a program. This article will provide insight into the first model.
The 10 recognized general physical skills were developed by Jim Crawley and Bruce Evens (the guys behind the Dynamax Med Balls). These skills are listed below with a brief definition.
Cardiovascular/Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen
Stamina – The ability of body systems to process, deliver, store and utilize energy
Strength – The ability of a muscular unit, or combination of muscular units to apply force.
Flexibility – The ability to maximize range of motion in a given joint.
Power – The ability of a muscular unit, or combination of muscular units to apply force in a minimum time.
Speed – The ability to minimize the time cycle of a repeated movement.
Coordination – The ability to combine several different 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
Improvements in each of these 10 skills come about in different ways. Endurance, stamina, strength, and flexibility can be improved through training. Training refers to activity that improves performance through a measurable organic change in the body. You can train endurance through running, rowing, biking and long slow metcons. You can develop stamina (or muscle endurance) through high repetition movement, think “Murph” or “Cindy”. Lift heavy sh*t to improve strength. Spend time smashing tissue with your lacrosse ball, stretching, or static holds in end range positions to improve flexibility.
By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. It’s easy to think of high level gymnastic movements, such as muscle-ups, handstands, pistols, or kipping pull-ups, which all require practice in developing the complex movement patterns, but practice is important for all movement, even as simple as push-ups, squats, and deadlifts.
Power and speed are adaptations of both training AND practice. The best example are the Olympic lifts (Snatch and Clean & Jerk). Training is required to develop physical capacities, while practice is required to develop and improve movement patterns and mechanics.
Through this first recognized standard of fitness, you are as fit as you are competent in each of these skills. The greatest benefit to your fitness will come through continually developing your weaknesses.
The table below can be used to assess your overall fitness level by ranking yourself for each standard (10 is high, 1 is low). For example a top marathon runner would rank close to 10 in Cardiovascular Endurance, but much lower in strength and power. A Powerlifter will rank high in strength and power, but lower in cardiovascular endurance and stamina. Those two examples are extremes since they are both specialists and do not train for GPP. The winner of the CrossFit Games will usually rank within the top 20 of all events during the competition, which shows an even balance and capacity in all of the skills below.
So… how fit are you? Complete the table by identifying your strengths and weaknesses and add up your score. As you continue to progress your fitness, use this tool to assess your improvements.
Cardiovascular Endurance
1
2
3
4
5
6
7
8
9
10
Stamina
1
2
3
4
5
6
7
8
9
10
Strength
1
2
3
4
5
6
7
8
9
10
Flexibility
1
2
3
4
5
6
7
8
9
10
Power
1
2
3
4
5
6
7
8
9
10
Speed
1
2
3
4
5
6
7
8
9
10
Coordination
1
2
3
4
5
6
7
8
9
10
Agility
1
2
3
4
5
6
7
8
9
10
Balance
1
2
3
4
5
6
7
8
9
10
Accuracy
1
2
3
4
5
6
7
8
9
10
Total