welcome to the APEX community! here you will find the comprehensive on-boarding including an introduction to the movements you will be completing in class, nutrition basics, and mobility assessments.
there is a ton of information in here so take advantage of it to make the process of unleashing your full potential as quick and easy as possible.
World Class Fitness in 100 words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports.
there is a ton of information in here so take advantage of it to make the process of unleashing your full potential as quick and easy as possible.
World Class Fitness in 100 words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports.
Lesson 1: Introduction to CrossFit
Lesson 2: Training Programs and Apex Games - Coming Soon
Lesson 3: Nutrition - Fueling Yourself for Performance
Lesson 4: Fundamental Movements
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Lesson 5: Powerlifting
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Lesson 6: Weightlifting
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Weightlifting Variations:
Clean - Fundamental Movements
Clean - Fundamental Movements
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Shoulder to Overhead Movement Variations
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Snatch - Fundamental Movements
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Starting Position Breakdown - Introducing "Hang" Movements
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Lesson 7: Gymnastics
Introduction to Kipping
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Kipping Pull-Up Variations
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Muscle Ups
Bar Muscle Ups and Progressions
Bar Muscle Ups and Progressions
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Ring Muscle Up and Scaling Options
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Handstand Push-Ups and Walking
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Lesson 8: Additional Movements
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Lesson 8: The Language of CrossFit
WOD = Workout of the Day
MetCon = Metabolic Conditioning
AMRAP = As Many Reps As Possible
EMOM =Every Minute on the Minute
For Time : The WOD will use time as a metric for measurement
RX : This means you completed the workout as written with no modifications
Scaled: This means you completed the workout with modifications
Hero WODs : Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice.
How to use percentages: In the programming you will see something like "Back Squat - 5 Sets of 5 Reps @ 75%". This means you will complete 5 sets of 5 reps at 75% of your 1 Rep Max Back Squat. For Example if your 1 rep max is 100lbs you will multiply that by .75 and complete your 5 sets of 5 reps at 75lbs. Each exercise will be based off the 1 rep max of that specific exercise.
MetCon = Metabolic Conditioning
AMRAP = As Many Reps As Possible
EMOM =Every Minute on the Minute
For Time : The WOD will use time as a metric for measurement
RX : This means you completed the workout as written with no modifications
Scaled: This means you completed the workout with modifications
Hero WODs : Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice.
How to use percentages: In the programming you will see something like "Back Squat - 5 Sets of 5 Reps @ 75%". This means you will complete 5 sets of 5 reps at 75% of your 1 Rep Max Back Squat. For Example if your 1 rep max is 100lbs you will multiply that by .75 and complete your 5 sets of 5 reps at 75lbs. Each exercise will be based off the 1 rep max of that specific exercise.
Conclusion
We know this may look overwhelming at first but remember that this is a resource for you along your journey. You do not need to memorize all of these movements before starting but introducing you to the movements you will see in class/the programming will help aid you in the beginning process of your journey. We encourage you to use this guide to familiarize yourself with the language of crossfit and tool for your success. Of course we expect you to have questions along the way and are happy to answer any for you, even if they are in this guide. Were looking forward to getting to know you and watching you grow both physically and mentally!
Team Apex
Team Apex