By Greg Glassman

In Basics, Classic, CrossFit, Reference

April 01, 2002

PDF Article

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

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10 Comments on “Foundations”


Austin @Unlimited wrote …

It's nice to look back at these foundations and realize they are timeless. I read fitness articles all the time feeding me the latest and greatest to get fit and healthy. Most turn out to be pure garbage. The first time I read Foundations, a light bulb went off. "This guy, Greg Glassman, makes sense. This is something I need to dive into head first. There is no stench of bullS@*t here at all.", were immediate thoughts. This wasn't a "fitness fad" and I wanted to be a part of it. Now a WOD addict, an affiliate owner/trainer, and CrossFit career orientated, I am able to share that this article truly changed the direction of my life.

I use this article all the time to give to people who are searching for an effective fitness program. Most who actually take the time to read it, see the light as well and become clients and friends.

CrossFit Journal 3.0 is a great thing for this community. It's nice to be able to share thoughts on journal articles and topics. Once again, Thank you to all involved with this fitness movement.


wrote …

"Olympic lifts are the only lifts shown to increase maximum oxygen uptake" pg 5, 2nd last paragraph under "The Olympic Lifts, a.k.a., Weightlifting"

where could I get references for this?


wrote …

Enlighting...simply enlighting. My only regret is that I didn't encounter CrossFit and this artical sooner.


wrote …

Great article. I think it is strange not to have the whole article readable online, though. I don't want to download all the articles, I'd rather read them online and store favorites as a bookmark in my browser.


wrote …

HELP....i've just gotten linked up on the Crossfit programs and very excited to start.
The tools I have at home are a 200# Cable Crossover with pull down bar-row-pull down straps-hadles for chest, Spot and go bench (bench and squats), seated leg extension,bosa ball, 5# to 55# dumbells, eliptical trainer and both a recumbent and spin bike, also numerous power type bands and med. balls from 8# to 12#'s..the only thing that i have a issue with is the clean and jerk as the spot and go does not let me get that high overhead

Where do I start-I've done plyometrics, core training, box steps, weights, lunges and all that stuff. Where do I start?




wrote …

This is a great issue. Going out to eat should not be such a challenge and seems like when you request things to be left out, you get it anyway or else you get rude comments on as to why. Was on the road this fall and went to breakfast to get some plain old egg whites and oatmeal, and the waitress said, can't leave out the yolks, chef won't do that and I said I am going to toss them anyway, so what he did was mangle them all up so I could not toss them, it was all left and went elsewhere. Thank you for making me laugh on this.


wrote …

Good Evening,
I start cross fit next Saturday. I am terrified. My husband has been doing cross fit and loves it. I on the other hand, am not as fit as he is. I can’t even do squats or pull-ups. I HOPE and pray during orientation that someone will teach me the basic and me feeling like I’m not in basic training again. Wish me luck :)


wrote …



replied to comment from Leslie Howard

How did it go Leslie? I just want to know if you are still doing CrossFit today?


wrote …

I think the missing word on foundations is testing. How can we establish whether an individual has any restrictions to good movement, whether someone needs foundations or not and whether someone's ready to lift heavy weights - if we don't have a movement standard?

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