2/26/2020 Wednesday - CrossFit Soda City, Columbia, SC

January 20, 2021
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What is the CrossFit Prescription for health?

CrossFit Soda City Member Helen D.

Health can now be concisely and precisely defined as increased work capacity across broad time, modal, and age domains. Work capacity is the ability to perform real physical work as measured by force x distance / time (which is average power). Fitness is this ability in as many domains as possible.

Science is about measurement and prediction. Without measurable, observable, repeatable data concerning the fundamental physical units of kinematics (mass, distance, and time or MKS) there is no science of human performance. This is true of the planets, automobiles, and exercise.

Physical output can be measured in terms of foot-pounds/min. We move our own bodies and we move external objects. We can measure how heavy those bodies and objects are, how far they travel, and in what time period. Your ability to move large loads, long distances, quickly, in the broadest variety of domains is fitness. And the ability to sustain that fitness throughout your life is a defining measure of health.

CrossFit’s prescription for achieving this fitness is constantly varied high intensity functional movements. We can accurately predict improvements in work capacity across broad time, modal, and age domains through this prescription. We have tens of thousands of examples at this point.

The new component introduced in this lecture is age. Fitness can be graphed in two-dimensions with duration of effort on the x-axis and power on the y-axis. At each duration, we average your power capacity across a variety of modal domains (skills and drills). This creates a power curve, the area under which is your work capacity across broad time and modal domains (aka fitness).

We can now add a third dimension to this graph, the z-axis, which is age. By reassessing your two-dimensional fitness at various times throughout your life, we graph the form of a solid. The power curve takes on the shape of a plateau or blanket. This three-dimensional graph is a defining measure of health. Health, therefore, is nothing other than sustained fitness.



Snatch Pull + Hang Snatch + (reset) Snatch + OHS


20 minutes

Teams, Max Distance

300m Run

125m Plate Carry 45/25

400m Sled Push 165/105

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