Day #1.

Day #1

Why Crossfit Football

3 Categories: General, General Specific and Specific.
General means exercises that do not directly assist in developing sport skill; but rather, serve to develop general physical qualities such as general work capacity, muscle cross-section, increased bone density, connective tissue strength, flexibility/mobility, etc. General exercises would include Olympic Weightlifting, power lifts, dumbbells, kettlebells, anything you can do with a barbell. This would include gymnastics, pull ups, ring dips, handstand push-ups. General Specific means exercises which match the energy system demands (speed of muscle contraction, duration of effort, etc) of the sport skill and some or all of the active musculature yet do not directly match the physical demands and direction of the sport skill.

General Specific exercises would include would include met cons where we are training the time domains and performing functional movements performed at high intensity. Pushing and pulling of weighted equipment that fit within the time domain of training, 4-10 seconds. Sprint work, over speed, resisted running, dot drills, speed ladders and all athletically based footwork. Specific qualifies are those which exactly match the amplitude and direction of the sport skill and, correspondingly, develop the special work capacity and have a direct effect on the development of sport skill. Specific exercises are ones that are specific to football. This includes 7 on 7, 1 on 1 drills, catching passes, running routes, pass pro drills, foot work drills, running ropes, line drills and anything that is directly related to specific training football. CrossFit Football resides in the General and General Specific training for Football. But by utilizing general movements/skills and performing them in the General Specific time components we can create a new way to train for football, CrossFit Football.

How do we cycle the program?
Off-season Strength/Speed phase Strength/Speed/Metcon Strength/Metcon Pre-season a. Strength Season

Forging Powerful Athletes: 9 Basic Movements
Squat Front Squat Overhead Squat Bench Press Press Push Press Push Jerk Deadlift Power Clean

Why these movements? The Squat is the cornerstone of every football player’s power. Football is played using the legs. A player goes from a loaded position and explodes upon the snap of the ball. This loaded or coiled position requires the legs to be able to travel through ROM and explode on contact. Strength is the biggest ally of this process. A player can develop his legs, gain size, strength and explosion and violently generate force through training the Back Squat

Why these movements? The Front Squat is the training exercise of the Clean. It teaches a player to squat with a vertical back. It promotes hip flexibility and the ability to support load in a frontal plane. It teaches explosion in that if the player cannot generate force through the hips he cannot complete the lift. Different than the Back Squat where a player can lean at the waist to incorporate more back and finish a lift, if a player leans in the front the front squat the weight will “dump”. This is an excellent lift and some consider it better than a Back Squat. Why is it not better? Because through the back squat, a player can handle more weight thus recruiting more muscle and training overall strength more efficiently.

Why these movements? It has been said you can tell a lot about an athlete by how he Overhead Squats. This is a true statement. It is a marker for athleticism and flexibility. The ability to reach a squatted position with weight held overhead is not an easy task. The ability to activate a player’s shoulders to support the weight and the flexibility and strength to complete the lift are a show of strength and athletic nature. This could be considered the vertical jump of the various squats. The vertical jump has long been considered the mark of an athlete. The Overhead Squat would be the marker for lifts.

Why these movements? Bench Press is considered a body builder move and not considered functional. Maybe due to legions of guys at Gold Gym doing bench press with chrome weights this move is not considered “functional” in the CrossFit community. However, while this thought might have merit, very few lifts are as functional in a sport as bench is to football. In a game where a player is required to use his hands to extend a defender or blocker the bench press is vital. This movement builds a large strong chest and excellent for shoulder stability if coached correctly. Much like the squat if not done properly it can be damaging. No other movement has as much function for day-to-day survival playing in the “trenches” than the bench press.

Why these movements? The Press is taught for overall strength and the ability to support the shoulder through full range of motion. Start with the weight on a player’s frontal deltoids and drive with the shoulders pressing the weight to overhead. This demonstrates strength through a full range and creates powerful strong shoulders. It will work in conjunction with the bench press to increase overall size and strength.

Why these movements? Push Press teaches an athlete to recruit power from their hips. Much like the Shoulder Press the athlete starts with the load on the frontal deltoid then explosively rebounds their hips through a full ROM and comes to extension overhead. This teaches proper hip function and athleticism. Proper hip function is the largest deciding factor when looking at those players that are successful on the field. In high school size is the largest deciding factor in who is successful but once the player reaches a professional level where age, size and strength are consistent, hip function and the ability to generate violent force through a full range of motion is the deciding factor in who makes it and who does not.

Why these movements? Push Jerk is the second part of the Clean and Jerk movement. This movement teaches the player to activate his hips and drive through to full extension and re-bend to catch the weight in a squatted position. It teaches a player how to explode through his hips and generate power in a short time period. The movement is done quickly and violently and has correlation to a player exploding his hips upon contact to make a hit or make a tackle. Hip function is vital to a player’s ability to be successful on the field. A vertical jump also demonstrates an athlete’s ability to generate force in a vertical plane. A push jerk demands the same task from a player except with weight and a vertical movement by the shoulders.

Why these movements? Deadlift is fundamental much like the back squat because it incorporates a total body movement. It recruits large muscles to pull big weights off from a “dead” position to a standing position. It teaches an athlete to start at the bottom of a movement and under load pull to full extension. This movement is as vital to the football as any movement.

Why these movements? Power Clean – One of the fastest movements in sports, the Clean is used for explosion and violent movement. Much like the push jerk and the front squat it requires a player to generate force from his hips. A player starts with an active hip and he travels into triple extension generating force in a vertical plane. Much like the vertical jump and push jerk it forces the athlete to move dynamically. This vertical dynamic movement is vital to football success.

Biomechanics & Motor Learning

Introduction WARNING: SAID Principle (Specific Adaptation to Imposed Demands) – Preparation for activities that are very dynamic & ballistic in nature with high amounts of Change of Direction (COD). Applicable to any activity or sport which demands the variables that we develop (MOE Factor) (3P’s) Purposeful - What is the reason for the activity? Practical - Can it be done? Prudent - Is it developing the variable that it was intended to? Persistent Pursuit of Perfection Coaches ACCOUNTABILITY & RESPONSIBILITY: Didn’t teach Didn’t reinforce Praxis – The human body’s ability to coordinate motor function for performing new skills, stimulus and/or tasks.

Biomechanics & Motor Learning
Praxis – The human body’s ability to coordinate motor function to address a problem(s). Biomechanical Vocabulary (Basic Primal Movements) Upper Body Push Upper Body Pull Lower Body X-Axis (Squat) Lower Body Y-Axis (Lunge) Lower Body Z-Axis (Step Up) Combination: Chunking – Individual memory units string to create patterns. Sequential Parallel Transmitter Systems (Force) do not act in isolation Excitatory (Additive) Inhibitory Novel meta-modulatory effects Motor Sequential Learning - Incremental acquisition of movements into well-executed behavior. Motor Adaptation - Increasing capacity to compensate for environmental change.

MOE Factor (Margin of Error) Physiology of Developing Athletes Crossfit and Athletic Preparation “Bookend Benefits: 1st & Last” Limiting Factors (Lf) Replication of Speed – You’ve taught them to do it once, condition them to do it every time Speed of Movement Power Strength Greater Cross Sectional Area (CSA) – Greater # of myofibrils = a greater potential for cross bridging Neural Recruitment Rate Encoding Number Encoding Pattern Encoding Fundamental Movement Patterns (Primals) Joint Stability & Joint Mobility Work Capacity & General Physical Preparedness – Increased tolerance for: Higher Heart Rate (HR) Higher Respiratory Rate (RR) Higher acidic environment (LA) Higher level of discomfort

Posture & Speed Produce Force, Transmit Force & Reduce Force
Speed can be developed in the weight room Structural Integration -vs- Functional Integration Underlies all performance – Transmission of Force “Wet Noodle Model” “Break at the Ankles” body positioning Shoulder Girdle (ShG) ShG Stability (Scapula) Retracted Depressed (Reverse Shrug) ShG Mobility Push musculature (Pecs, Delts & Triceps) Pull musculature (Lats) Arm Swing [Flexion & Extension from the shoulders] Punch – Stride Frequency Hammer – Stride Length Pelvic Girdle (PlvG) Maintained Neutral

Movements Practical (SAS & XLR8) Day 1

Dynamic Warm-Up #1 Dead Bugs (Perpetual Motion Hamstring Stretch)
R Arm (:30) Left Arm (:30) Both Arms (:30) Spiderman Complex w/ Horizontal Rotation w/ Vertical Rotation to Hamstring Stretch See-Saw Walk to Burpie R to strict Burpie L to strict Burpie Acceleration Warm-Up High Knees Fw & Bw Butt Kicks Fw & Bw High Knees R&L Butt Kicks R&L

Straight Ahead Speed (SAS) & Acceleration (XLR8)
Straight Ahead Speed (SAS) & Acceleration Phase “Dive & Drive” Wall Drill [linear piston action] Resisted Skips Resisted Runs Push Up Position [Lead R&L] Emphasize: 1) Posture 2) Powerful, Urgent & rhythmic 6-Steps (10yds) Hanging Starts [Lead R&L] Lunge Position Starts Open (O) R&L Cross Over (Xo) R&L Forward (R&L) Backwards O & Xo / R&L 40yd Dash – Stances & Starts Athletic Pos Shotgun Lead R&L Rolling Start R&L Natural breaks at 10yds & 20yds

CFFB Back Squat

CFFB Athletes put the bar on their traps. Just below the neck
CFFB Athletes put the bar on their traps. Just below the neck. Putting the bar high increases the distance bar to hips.

This has several implications:
More torque on your lower back. More upright position compared to low bar. Easier to squat deep. Hips & quads evenly emphasized. Less maximal weight. (Lower Bar Back Squat) Better transfer to Football. Easier on your shoulders if you’re inflexible.

Back Squat instruction and application
Set-up: Feet shoulder width apart toes slightly turned out (The Femur) Weight on heels Chest up Grip just outside shoulders. (on the line) Pelvis turned forward Elbows down or back Scapula Contracted Eyes forward Movement: Elbows down or back Drive butt back and pull the knees out Pull yourself down into bottom position Lumbar curve, chest up Weight in heels Range of motion, hip below knee Drive up through heels Lead with elbows and push the hips through

Corrective Exercises (Static & Active):
Holding Squats Static Squats pushing legs out Step Ups Sumo Squat Touch Down Sumo Walk Outs Bridges Spider-Mans Hop Ups / “Burpees” Box Squats 4 Position Squats Bottom Tabata Squats w/ ball pick up Wall Walk

Learning the Deadlift

The Deadlift is the most basic of primal movements
The Deadlift is the most basic of primal movements. The bar is pulled off the ground with the legs with straight arms until the knees, hips and shoulders are locked out.

Key Points: Stance: Feet slightly inside the shoulders; same starting position as the vertical jump. Grip: One thumb off of smooth section of the bar. Starting Position: Bar against the shins. Back Angle Starting Position: Back angle is found by positioning the bar under the scapula. The Pull: Pull starts from the heels: dragging the bar up the shins and pulling into the “pocket”.

The Movement Lumbar Extension: Maintain a flat back through out the pull. Neck is placed in normal anatomical position: this is accomplished by looking at the floor 3-4 feet in front you. Take a large breath and contract the mid-section and prepare to pull. Make an even pull: Towing a Car with a slack chain vs. taut chain.

Anatomical Differences
The anatomy of the lifter will help determine the correct back angle in the starting position. Tall vs. Short Long Torso vs. Short Torso

Cool-down & Post WOD Stretching

Warm-up & Vertical Jump & Broad Jump

Dynamic Warm-Up & Movement Prep

Dynamic Warm-Up & Movement Prep
Purpose of: Central Nervous System (CNS) arousal Optimal mobility Increase blood flow, circulation & cardiac output (Circulatory System) Prime the Metabolic System Increase core temperature Teach basics Reinforce prior lessons Teach & coach additional movements, skill points & progressions Corrective exercises Develop camaraderie WOD specific Set the tone for the WOD (Psychology) Decrease injury prevalence Increase performance

Dynamic Warm-Up #2 ITB Slow Twisting Kick Complex Inch Worms
Hands glued to the floor w/ a low kick Low kick & Low reach Butt drop & High kick Inch Worms Primal Warm-Up Swimmer’s Squat FwLunge w/ dLat Flx R&L Carioca Lunge R&L Cocky Walk Complex Walk F2B / R&L Skip F2B / R&L Flips F2B / R&L

Bench Press

Anyone who says the bench press is not a functional movement has never been involved in a contact sport.

Key Points Position yourself on the bench so your hips and head are on the bench Grip: One thumb off of smooth section. Feet: Legs at 45 degrees; toes slightly in front of knees Walk shoulders down towards hips to create arch. Active shoulders.

Key Points (cont.) Breath is drawn in and held.
Bar starts over the top of the chest. Bar is lowered and touches chest right below the nipple line. Bar is pushed in a straight line back into starting position. Maintain active shoulders through out movement. Drive from your legs, pushing back not up.

Day #2

Combine Drills: Change of Direction & Agility / Manual Resistances

Physiology of Manual Resistance (MR)

Types of Muscular Contractions
Concentric: M. Tension __________ Ext. Force IsoMetric: M. Tension __________ Ext. Force Eccentric: M. Tension __________ Ext. Force Compensatory Action Reflexes True Eccentric (AccNeg): M. Tension __________ Ext Force Quasi-IsoMetric:

Movements Practical (COD & Agility) Day 2

Change of Direction (COD) & Agility
Athletic Position/ 2nd Lead [Linear] Open (O) & Cross Over (Xo) [w/ Rotation: Fw & Pro Short Shuttle [5-10-5] Athletic Position / 2nd Lead Hard Cuts Strong comparison to 40yd Dash times 3-Cone Pro Agility L-Drill 40yd Dash Start Hard cuts for the 1st ½ Speed Triangular cuts at the top of the fig. 8 Pro Long Shuttle [ ] 40yd Dash start Speed endurance

Dynamic Warm-Up #3 Pillar Complex Jimmy Buffets R&L
Front & Wide IsoLat R&L Lateral Cpt. Morgan R&L Rear Alt IsoLat R&L Jimmy Buffets R&L Leg Cradle to TwLunge (Lag leg only) Lateral Speed & Agility (LSA) Warm-Up Low & Slow R&L Quick R&L Singles Open (O) R&L Singles Cross Over (Xo) R&L

Power Clean

Breathing for Olympic Weightlifting
Take a deep breath in from your mouth. Fill the stomach first. Then the chest. Hold the breath through the Snatch, Clean, and Jerk.

Grips? Open Grip “The suicide grip!” Close Grip Hook Grip
Holds better! Requires less energy. Harder to bend your elbows.

Hook Grip Press the hand against the bar. Make sure the skin is tight.
Do not let the skin in the hand fold in! Wrap thumb around the bar Fingers around the top of thumb. Do not wrap the fingers above the knuckle! Relaxed Grip You do not need a death grip!

The Clean Grip Grab the bar outside hip width.
Roughly one to one and half thumb width off the line. Your hands should sit 1” to 3” outside the shoulder width. Wider: harder on the elbow to stay up. Narrow: makes the start position tight, longer turn over and on the catch the hand may sit between the bar and the shoulder. Bar is in the frontal plane.

The Stance Starting Position: Landing Position:
Feet Under Hips. Like “Take a free throw shoot!” Generation of force against the ground. “Try to push your heels through the floor” A vertical extension “Vertical Jump” Landing Position: Feet outside hips. “Squat position” Knees bent. Chest up. Weight on the heels of the feet.

Front Squat (Would be what position?)
Set-up: Same as Clean Grip! Feet shoulder width apart Weight on heels Chest Up Grip just outside shoulders Pelvis turned forward Elbows high, triceps parallel to ground Eyes forward Movement: Weight against chest Elbows high Drive butt back and pull the knees out Pull yourself down into bottom position Lumbar curve, chest up Weight in heels Range of motion, hip below knee Drive up through heels Lead with elbows and push the hips through Feet outside hips.

Clean & Front Squat Stretches
Pam Out Up & Down Sit on Fingers (“Be Very CAREFUL!!!) Squat Rack Stretch Racked Stretch Front Squat PNF Stretches (Proprioceptive Neuromuscular Facilitation Stretching) Elbows Up Elbows Down

Clean Progression Front Squat High Hang Mid Thigh Hang Below Knee Shin
Floor

Front Squat to Hang (AKA: High Hang)
High Hang Muscle Clean Elbows high, Quick Elbow Turn Over, Down to the High Hang, Shrug, Quick Elbow Turn Over, back to Front Squat Position Mid-Thigh Muscle Clean Elbows high, Quick Elbow Turn Over, Down to the Mid-Thigh, Shrug, Quick Elbow Turn Over, back to Front Squat Position Knees Muscle Clean Elbows high, Quick Elbow Turn Over, Down to the Knees, Shrug, Quick Elbow Turn Over, back to Front Squat Position Shin (Like you were lifting off the ground.) Elbows high, Quick Elbow Turn Over, Down to the Shin, Shrug, Quick Elbow Turn Over, back to Front Squat Position

Up-Down 4 Position Power Clean
High Hang (Bar Starts) Shrug, Quick Elbow Turn Over, Elbows high, Racked in a Quarter Front Squat position Mid-Thigh Hang Knee Shin or Ground “Try and keep your hands on the bar the hole time Barski Style.”

The 3 Pulls 1st Pull Transition 2nd Pull 3rd Pull
The Pick off the ground Transition Scoop / Double Knee Bend 2nd Pull Jump phase 3rd Pull Pull under

The Scoop? AKA: Jumping Vertical Jump / Pulling Landing / Receiving

Power Clean & Clean Starting Position
Set-up: Feet between hip and shoulder width Feet in Jumping/Pulling position. Stand over the bar. Bar close to the shin. Squat down. Grip the bar relaxed. Shoulders over the bar. Tight back Weight on heels Chest high Butt up Shoulders in front of wrists Load mid-shin Eyes forward Movement: Drive through heels Arms like straps Full extension at hips Shrug Drop under bar Front squat up Progression: (Full) Dead Lift Clean Pulls (Ground & Blocks) Front squat 4 Pos. Muscle Clean (Hang) 4 Pos. Power Clean (Hang) 4 Pos. Clean Pull (Ground/ That’s why is 2nd.) Power Clean

Jerk Stance Jumping / Driving Landing / Receiving (Split)
Determine front leg “Trust me” Push method For CrossFit WOD’s Alternate Feet For Max Weight use you dominate leg

Jerk Grip Elbows down and out
Same as clean and Front Squat grip for the most part Can go wider

Jerk Progression Rack Press Rack Push Press Rack Squat Jerk
Rack Split Jerk Press Push Press Squat Jerk Split Jerk

Jerk Bar Warm Up Press Push Press Squat Jerk Split Jerk

Dynamic Warm-Up #4 Pelvic Tilt to Ninja Get-Ups Superman Complex
Stream-Line “T” Cobra SpCd Lunge Pos w/ Horizontal Rotation Towards R&L Away R&L V-Column Side Stretch R&L single Arm Hang R&L (high hand, same leg back) Quick Feet Complex Run Ld R&L / Lateral Outside R&L Scissors & Swivel / Lateral Cross Over (Xo) R&L R&L Single Leg F2B / Lat R&L

CF Football Nutrition

CrossFit Football Diet
CFF Diet in a few words….”Eat meat, vegetables, fruit, nuts and seeds. Drink whole milk and eat eggs and cheese. Eat a little starch, no sugar, no wheat, barley or rye. Drink plenty of water. Avoid foods with ingredients you cannot pronounce. Remember no one ever got strong eating from a vending machine or a package.

CrossFit Football Diet
The CrossFit Football Diet is a blending of the Paleolithic Diet and Dairy. I believe the combination of Paleo and dairy is the best form of nutrition for a football player. Football is a primal sport and needs a primal diet. Here is some history on the Paleo Diet and why we believe a combination of Paleo and diary to be good for size and muscle gain. While CrossFit supports a Zone Diet…and I believe The Zone to be excellent I do not want to regulate calories and eating for football players. 90% of football players are in need to size and strength and allowing them to fill their hunger needs is my first priority. Rather than limit calories I want to give them a list of foods they can consume and let them go at. Here is some history on the Paleolithic Diet and it’s origins.

Paleo History There are races of people who are all slim, who are stronger and faster than us. They all have straight teeth and perfect eyesight. Arthritis, diabetes, hypertension, heart disease, stroke, depression, schizophrenia and cancer are absolute rarities for them. These people are the last 84 tribes of hunter-gatherers in the world. They share a secret that is over 2 million years old. Their secret is their diet- a diet that has changed little from that of the first humans 2 million years ago, and their predecessors up to 7 million years ago. Theirs is the diet that man evolved on, the diet that is coded for in our genes. It has some major differences to the diet of "civilization". You are in for a few big surprises.

Paleo History The diet is usually referred to as the "Paleolithic Diet" referring to the Paleolithic or Stone Age era. It is also referred to as the "Stone Age Diet", "Cave Man Diet" or the "Hunter-Gatherer Diet". More romantic souls like to think of it as the diet that was eaten in the "Garden of Eden" and they are correct in thinking so.

Paleo History The basic principles of the Paleolithic Diet are so simple that most high school students can understand them. Within 15 minutes from now you will grasp the major elements. At the technical level, Paleolithic Diet Theory has a depth and breadth that is unmatched by all other dietary theories. Paleolithic Diet Theory presents a fully integrated, holistic, comprehensive dietary theory combining the best features of all other dietary theories, eliminating the worst features and simplifying it all.

Paleo History All major dietary components are covered- (i.e. vitamins, fats, protein, fats, carbohydrates, antioxidants and phytosterols etc). This is for the simple reason that it is the only diet that is coded for in our genes- it contains only those foods that were "on the table" during our long evolution, and discards those which were not. Have you ever wondered why almost everybody feels the need to take vitamin supplements at times, or why so many people feel the need to "detoxify" their system? There are very real reasons for this that you will soon understand. Now, come with me, I’d like to share the secret with you...

Basics of the Paleolithic Diet
For millions of years, humans and their relatives have eaten meat, fish, fowl and the leaves, roots and fruits of many plants. One big obstacle to getting more calories from the environment is the fact that many plants are inedible. Grains, beans and potatoes are full of energy but all are inedible in the raw state as they contain many toxins. There is no doubt about that- please don’t try to eat them raw, they can make you very sick.

Around 10,000 years ago, an enormous breakthrough was made- a breakthrough that was to change the course of history, and our diet, forever. This breakthrough was the discovery that cooking these foods made them edible- the heat destroyed enough toxins to render them edible. Grains include wheat, corn, barley, rice, sorghum, millet and oats. Grain based foods also include products such as flour, bread, noodles and pasta. These foods entered the menu of New Stone Age (Neolithic) man, and Paleolithic diet buffs often refer to them as Neolithic foods.

The cooking of grains, beans and potatoes had an enormous effect on our food intake- perhaps doubling the number of calories that we could obtain from the plant foods in our environment. Other advantages were soon obvious with these foods: they could store for long periods (refrigeration of course being unavailable in those days) they were dense in calories- ie a small weight contains a lot of calories, enabling easy transport

the food was also the seed of the plant- later allowing ready farming of the species These advantages made it much easier to store and transport food. We could more easily store food for winter, and for nomads and travelers to carry supplies. Food storage also enabled surpluses to be stored, and this in turn made it possible to free some people from food gathering to become specialists in other activities, such as builders, warriors and rulers. This in turn set us on the course to modern day civilization. Despite these advantages, our genes were never developed with grains, beans and potatoes and were not in tune with them, and still are not. Man soon improved further on these advances- by farming plants and animals. Instead of being able to eat only a fraction of the animal and plant life in an area, farming allows us to fill a particular area with a large number of edible plants and animals. This in turn increases the number of calories that we can obtain from an area by some 10 to 100 fold or more.

Paleolithic Diet buffs refer to the new foods as Neolithic foods and the old as Paleolithic Diet foods. In simple terms we see Neolithic as bad and Paleolithic as good.

Grains, Beans and Potatoes (GBP) share the following important characteristics: They are all toxic when raw- there is no doubt about this- it is a fact that no competent source would dispute- they can be extremely dangerous and it is important never to eat them raw or undercooked. These toxins include enzyme blockers, lectins and other types. I will talk about them in detail later as they are very important. Cooking destroys most but not all of the toxins. Insufficient cooking can lead to sickness such as acute gastroenteritis. They are all rich sources of carbohydrate, and once cooked this is often rapidly digestible-giving a high glycemic index (sugar spike).

Therefore diets high in grains beans and potatoes (GBP): Contain toxins in small amounts Have a high glycemic index (ie have a similar effect to raw sugar on blood glucose levels) Are low in many vitamins, minerals, antioxidants and phytosterols- ie they are the original "empty calories" Have problems caused by the GBP displacing other foods

Therefore diets high in grains beans and potatoes (GBP): As grains, beans and potatoes form such a large proportion of the modern diet, you can now understand why it is so common for people to feel they need supplements or that they need to detoxify (ie that they have toxins in their system)- indeed both feelings are absolutely correct. Unfortunately, we don’t necessarily realize which supplements we need, and ironically when people go on detoxification diets they unfortunately often consume even more Neolithic foods (eg soy beans) and therefore more toxins than usual (perhaps they sometimes benefit from a change in toxins). More detail on these issues follows in subsequent pages.

The essentials of the Paleolithic Diet are:
Eat none of the following: Grains- including bread, pasta, noodles Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas Potatoes Sugar Salt Eat the following: Meat, chicken and fish Eggs Fruit Vegetables (especially root vegetables, but definitely not including potatoes) Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own) Berries- strawberries, blueberries, raspberries etc.

Try to increase your intake of: Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes Organ meats- liver and kidneys (I accept that many people find these unpalatable and won’t eat them) Expect some minor tuning problems- don’t worry, you can deal with them: It will take some time for your body to adjust to the changes after all these years. There is a huge surge in your vitamin intake. There is a huge decrease in your toxin intake.

Try to increase your intake of: Start with breakfast for few days, as this is the easiest place to start as most people eat it at home, and it tends to be the least Paleolithic meal of the standard 3. For weight loss you will eventually need to reduce your carbohydrate intake, but ignore this initially as most people have high carb intakes and this can continue for the first few days that you are on this diet. If you reduce too quickly then you may fell unwell. Then move on to lunch or dinner for a few days and then to all 3 meals. If you work, you will often find it easier to take your lunch to work.

Why Are Beans Bad? Beans too are full of enzyme blockers and lectins. Potatoes contain enzyme blockers, lectins and another family of toxins called glycoalkaloids. Glycoalkaloids (GA) unlike lectins and enzyme blockers aren't destroyed by cooking, even deep-frying. GA are particularly high in green or injured potatoes, which must never be eaten even if trimmed heavily and well-cooked. Many people have told me that they eat small amounts of raw potato- this is a dangerous habit and it should be discouraged very strongly. These toxins in foods are commonly referred to as antinutrients. Let's learn some more about them:

Why Are Beans Bad? Enzyme Blockers: These enzyme blockers are abundant in all seeds including grains and beans, and also in potatoes, serving to hold them in suspended animation and also acting as pesticides. Most commonly they block the enzymes that digest protein (proteases), and are called "protease inhibitors". They can affect the stomach protease enzyme "pepsin", and the small intestine protease enzymes "trypsin" and "chymotrypsin". These small intestine enzymes are made by the pancreas (it does a lot of other important things besides making insulin). Some enzyme blockers affect the enzymes that digest starch (amylase) and are called "amylase inhibitors". When GBP are cooked, most of the enzyme blockers are destroyed, but some are not. In human volunteers and in animal experiments high levels of protease inhibitors lead to increased secretion of digestive enzymes by the pancreas. This is because the body can sense that the enzymes have been knocked out and orders to pancreas to make more. Even if the effect of GBP based foods is only a small increase in pancreatic enzyme secretion, over many years it all adds up to a lot of extra work.

Why Are Beans Bad? They are effective poisons- rats cannot gain weight if they have substantial amounts of enzyme blockers in the diet. As far as their preservative action is concerned, I need only to remind you that the potted grains in the tombs of the Egyptian pharaohs were still viable and sprouted after thousands of years locked away. Grain eating birds have evolved digestive enzymes that are resistant to grain protease inhibitors. Lectins (Haemagglutins) Meet Hannibal Lectins are natural proteins that have a large variety of roles. They are amongst the most fascinating and stimulating of all biological compounds, and I have no doubt that they play a major role in many "unexplained " diseases. I think of them as "Hannibal Lectins" as they remind of the devious criminal mastermind in the shock horror movie "Silence of the Lambs.' Lectins are like master code-breakers. The cells of our bodies are studded with receptors which are like code pads to ensure stimulation only under the correct circumstances. Lectins have the ability to crack these codes and stimulate the receptors causing a variety of responses- covering basically the full repertoire of the cell and even tricking the cell into doing things it normally cannot do.

More Bad Thing From Beans!
They also have a knack for bypassing our defenses and "getting behind the lines", and then they can travel all over the body causing harm. They can, for example: strip protective mucus off tissues, damage the cells lining the small intestine- disrupting the microscopic fingers called villi and microvilli, get swallowed whole by the small intestine cells ("pinocytosis") bind to cells including blood cells causing a clot to form (hence they were initially called "haemagglutins")

They also have a knack for bypassing our defenses and "getting behind the lines", and then they can travel all over the body causing harm. They can, for example: make a cell act as if it has been stimulated by a hormone- stimulate a cell to secrete a hormone promote cell division at the wrong time cause gowth or shrinkage of lymphatic tissue ("outposts" of white blood cells) cause enlargement of the pancreas cause cells to present codes (HLA's) that they normally should not use cause cell death (apoptosis)

Lectins break down the surface of the small intestine, stripping it of mucus and causing the cells to become irregular and leaky. Some lectins make cells act as if they have been stimulated by insulin. Others cause the pancreas to release insulin. Others cause immune cells to divide in the wrong way, causing growth of some white blood cells and breaking down the control of the immune system. Others cause cells to present the wrong codes (HLA's) on their surface, tricking the immune system into thinking that intruders have been found and activating the immune system inappropriately- thus leading to "autoimmune disease" where the body's tissues are attacked by its own immune system.

Autoimmune diseases are incredibly common and increase every year that a person gets older. A disordered immune system also has a much harder job recognizing and attacking the real intruders- invading germs and cancer cells (you may have heard that scientists think that most people generate many cancer cells in a life time but that the immune system cleans most of them up).

Fat Fat is a key player in the CFF Diet. With 9 calories coming from every gram of fat it is an easy way to increase calories in diet. The absence of fat in a Westernized Diet has destroyed America’s physical fitness and physique. We want to include good fats in the form of tree nuts, avocado, olive oil, coconut and coconut oil. We need to include Omega 3’s in the form of fish, grass fed beef, grass fed milk and wild game. We can also supplement with Cod Liver Oil for Omega 3’s…this will help with recovery and performance.

Dairy Milk, eggs and cheese are vital to the CFF Diet. This allows an athlete to consume more calories over the course of a day. There are requirements to consuming dairy products on this diet. Raw Unpasteurized Whole Milk is one of the best foods an athlete can consume. The milk has not been treated by heat and very healthy and full of good vitamins. Whole Milk is a must. Do not drink low fat or non-fat milk. We want the fat from the milk this gives us more calories. CFF would like an athlete to drink a few large glasses of milk in their post workout meal.

Dairy The protein in milk is about 80 percent whey and 20 percent casein. Both are high-quality proteins, but whey is known as a "fast protein" because it's quickly broken down into amino acids and absorbed into the bloodstream. That makes it a very good protein to consume after your workout. Casein, on the other hand, is digested more slowly. So it's ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time — like between meals or while you sleep. Since milk provides both, one big glass gives your body an ideal combination of muscle-building proteins. A gallon of milk has about 3600 calories, so if an individual drank a gallon a day he would be picking up an extra pound of body weight. But what else is in the milk that might lend claim to this increase in size and strength? I found this information concerning what is else is in milk other than just protein and fat.

Dairy This information was reported in Milkweed. High levels of Insulin-like Growth Factor-1 (IGF-1) are found in milk. Milk from cows injected with rbGH have significantly higher levels of IGF-1 than normal cow's milk. Injecting synthetic growth hormones in milk cows increases their production of 1GF-1, a powerful "secondary" hormone responsible for muscle growth and increased growth hormone levels. IGF-1 is exactly the same in bovines and humans and spurs cellular growth function. rBGH (recombinant Bovine Growth Hormone) is a genetically engineered, potent variant of the natural growth hormone produced by cows, Manufactured by Monsanto, it is sold to dairy farmers under the trade name POSILAC. Injection of this hormone forces cows to increase their milk production by about 10%.

Dairy What is Insulin-like Growth Factor-1?
IGF1 is a polypeptide hormone about the same size as insulin, or 70 amino acids; a type of growth factor. IGF-1 is a highly anabolic hormone released primarily in the liver (but also in peripheral tissues) with the stimulus of growth hormone (GH). It is responsible for much of the anabolic activity of GH, including nitrogen retention and protein synthesis as well as muscle cell hyperplasia (increase in number of muscle cells), as well as mitogenesis (the growth of new muscle fibers). It can also induce skeletal muscle hypertrophy by activating the phosphatidylinositol 3-kinase (PI3K)-Akt pathway. In fact, IGF-1 acts on several different tissues to enhance growth via several mechanisms.

Dairy So it seems that the rBGh given to milk cows increases their levels of IGF-1. These high levels of IGF-1 are passed into the milk and onto the consumer. Their is no difference between bovine and human IGF-1, so we could expect that the muscle building properties of IGF-1 are present when drinking large amounts of whole milk from milk cows treated with rBGH. This would translate into an increase in strength...muscle and size gain. Eggs are an excellent source of protein, fat, vitamin D and K. Cholesterol is one building blocks of testosterone and Cholesterol is needed to build a strong body. We would like for an athlete to consume Omega 3 eggs as we are in constant need to Omega 3.

CFF Diet Meat – Red Meat, Chicken, Fish, Lean Pork, Turkey
Vegetables – Dark Green Vegetables like broccoli, spinach and kale. Roots like carrots and beets are excellent. Sweet Potatoes and Yams. Fruits – Berries, apples, oranges, ect. Diary – Whole Milk, Eggs, Cheese Tree Nuts – Almonds, Pecans, Walnuts, Macadamia Avocados Olive Oil, Coconut Oil, Avocado Oil ***Combine these food elements for all meals. Avoid Gluten, Barley and Rye. This translates in whole wheat bread, pasta, bagels, and anything that has wheal in it. Avoid all processed foods. Nobody ever got big and strong eating from a vending machine or package.

CF Football Programming
Power Athlete

Levels of Training Simply put, a novice, as we use the term here, is a trainee for whom the stress applied during a single workout and the recovery from that single stress is sufficient to cause an adaptation by the next workout. The end of the novice phase is marked by a performance plateau occurring sometime between the third and ninth month of training, with variations due to individual differences. Programming for the novice is essentially the linear progression model that is described in the ACSM manual and defined specifically for weight training in our book Starting Strength: Basic Barbell Training (Aasgaard, 2007). It is important to understand here that the novice is adapted to inactivity (as it relates to weight training) and therefore progress can be made with training programs that are not specific to the task involved.

Levels of Training For example, doing high-volume hypertrophy work would also increase a novice's absolute strength for one repetition. A previously sedentary beginner can even improve his 1RM (one-repetition maximum) squat by riding a bike. This would not be the case with intermediate or advanced trainees, where progress in strength, power, or mass is absolutely linked to appropriate application of specific training programs. Novices accomplish two things with every workout: they "test" their strength, and the test loads the body to become stronger in the next workout. The act of moving 10 more pounds for the prescribed sets and reps both confirms that the previous workout was a success at improving the novice's strength and causes his body to adapt and become stronger for the next workout.

Levels of Training As the intermediate lifter begins to handle training loads closer to his genetic potential, his recovery ability is also affected differently by the stress. Recovery requires a longer period of time-a period encompassing multiple workouts (efficiently managed using a weekly schedule). This is because the athlete has developed the ability to apply stress to the system that requires a longer period of time for recovery. For an intermediate trainee, the stress required for a disruption of homeostasis exceeds the capacity for recovery within that period of time (say, within the week). To allow for both sufficient stress and sufficient recovery, then, the training load must be varied over the week. This variation can take several forms, but the critical factor is the distribution, which allows enough stress to be applied in a pattern that facilitates recovery. The key to successful training in this stage of development is to balance these two important and opposing phenomena. Simple weekly periodization of training loads facilitates recovery following one or more heavier training bouts within a single week.

Levels of Training Intermediate trainees benefit from exposure to more exercises than novices. These athletes are developing their skills with new movement patterns, and as this happens they are developing their ability to acquire new skills. It is during this period that trainees actually become athletes, choosing a sport and making decisions that affect the rest of their competitive careers. These decisions are more effectively made if based on a broad exposure to a wide variety of training and competition options.

Levels of Training The end of the intermediate phase of training is marked by a performance plateau following a series of progressively more difficult weekly training organizations. This can occur in as little as two years or in as many as four or more, depending on individual tolerances and adherence to year-round progressive training. It is likely that 75% or more of all trainees will not require programming complexity beyond this level (remember, the amount of weight lifted or years of training do not classify a trainee). Virtually all sports-specific weight training can be accomplished with this model. Athletes in non-weightlifting sports will not train progressively in the weight room all year; they will focus much of their training on their primary competitive sport. This effectively extends the duration of this stage in the trainee's development to the extent that even very accomplished athletes may never exhaust the benefits of intermediate-level weight lifting programming.

Levels of Training Advanced trainees in the barbell sports work relatively close to their genetic potentials. The work tolerance of the advanced trainee is quite high, given that the ability of an athlete to recover from training is itself trainable. However, the training loads the advanced athlete must handle in order to produce an adaptation are also quite high, since the adaptation that brought the athlete to the advanced stage has already occurred. This level of training volume and intensity is very taxing and requires longer periods of recovery than do intermediate training loads. Both the loading and the recovery parameters must be applied in more complex and variable ways and over longer periods of time. When combined, the loading and recovery periods required for successful progress range in duration from a month to several months.

Levels of Training For example, we may apply a single week of very heavy training to induce adaptation. That week of training may require three or more weeks of work at lighter loadings for complete recovery and improvement to occur. The average slope of the improvement curve here is very shallow (fig. 1-3), closely approaching maximum genetic potential at a very slow rate, and rather large amounts of training effort will be expended for rather small degrees of improvement. For this reason too, the number of exercises advanced trainees use is typically lower than for intermediates; they do not require exposure to new movement patterns and stress types, since they have already specialized and adapted to those that are specific to their sport.

Levels of Training Complex manipulation of training parameters is appropriate for use with these trainees. The majority of trainees will never attain the level of development that makes advanced periodization necessary, since most trainees voluntarily terminate their competitive careers before the advanced stage is reached. The elite athlete is in a special subset of the advanced category. Elite athletes are the genetically gifted few who also happen to be motivated to achieve success despite enormous physical and social costs. They have stayed in their sport by virtue of their success and have dedicated themselves to training at this level because their training investment has been returned. An advanced lifter is one, who has progressed beyond the intermediate; an elite or professional lifter is one who performs at an professional or elite level within the standards of the sport. (By this definition, the elite designation could actually be applied to an intermediate lifter performing at the national/international level. There occasionally exist a few athletes so talented and genetically endowed that this situation occurs.)

Levels of Training Previous training has brought the elite athlete very close to genetic potential, and additional progress requires much greater program complexity to scratch out those small improvements that might still remain unrealized. These athletes must be exposed to training programs that are very complex-highly variable in terms of stress, although probably simple in terms of exercise selection forcing the already adapted athlete closer to the ultimate level of performance. At this point the program may be considered in terms of several months, a year, or even an Olympic quadrennium. Any approach to the training of an athlete of this caliber is a highly individualized matter and is beyond the scope of this text. We propose that far less than 1% of all trainees regardless of training history reach this level

General means exercises that do not directly assist in developing sport skill; but rather, serve to develop general physical qualities such as general work capacity, muscle cross-section, increased bone density, connective tissue strength, flexibility/mobility, etc. General exercises would include Olympic Weightlifting, power lifts, dumbbells, kettlebells, anything you can do with a barbell. This would include gymnastics, pull ups, ring dips, handstand push-ups. General Specific means exercises which match the energy system demands (speed of muscle contraction, duration of effort, etc) of the sport skill and some or all of the active musculature yet do not directly match the physical demands and direction of the sport skill. General Specific exercises would include would include met cons where we are training the time domains and performing functional movements performed at high intensity. Pushing and pulling of weighted equipment that fit within the time domain of training, 4-10 seconds. Sprint work, over speed, resisted running, dot drills, speed ladders and all athletically based footwork.

Specific qualifies are those which exactly match the amplitude and direction of the sport skill and, correspondingly, develop the special work capacity and have a direct effect on the development of sport skill. Specific exercises are ones that are specific to football. This includes 7 on 7, 1 on 1 drills, catching passes, running routes, pass pro drills, foot work drills, running ropes, line drills and anything that is directly related to specific training football. CrossFit Football resides in the General and General Specific training for Football. But by utilizing general movements/skills and performing them in the General Specific time components we can create a new way to train for football, CrossFit Football.

How do we cycle the program?
Off-season Strength/Speed phase Strength/Speed/Metcon Strength/Metcon Pre-season a. Strength Season

Forging Powerful Athletes: 9 Basic Movements
Squat Front Squat Overhead Squat Bench Press Press Push Press Push Jerk Deadlift Power Clean

CrossFit Football Basic Movements
The Squat is the cornerstone of every football player’s power. Football is played using the legs. A player goes from a loaded position and explodes upon the snap of the ball. This loaded or coiled position requires the legs to be able to travel threw ROM and explode on contact. Strength is the biggest ally of this process. Through training the Back Squat a player can develop his legs, gain size, strength, explosion and violently generate force.

Bench Press is considered a body builder move and not considered functional, thus maybe due to legions of guys at Gold Gym doing bench press with chrome weights this move is not considered “functional” in the CrossFit community. However, while this thought might have merit, very few lifts are as functional in a sport as bench is to football. In a game where a player is required to use his hands to extend a defender or blocker the bench press is vital. This movement builds a large strong chest and excellent for shoulder stability if coached correctly. Much like the squat if not done properly it can be damaging. No other movement has as much function for day-to-day survival playing in the “trenches” than the bench press.

Deadlift is the fundamental much like the back squat because it incorporates a total body movement. It recruits large muscles to pull big weights off from a “dead” position to a standing position. It teaches an athlete to start at the bottom of a movement and under load pull to full extension. A Deadlift is opposite of a squat where an athlete starts at full extension drops into a squatted position and returns to full extension. This movement is as vital to the football as any movement.

The Power Clean is one of the fastest movements in sports. The Clean is used for explosion and violent movement. Much like the push jerk and the front squat it requires a player to generate force from his hips. A player starts with an active hip and he travels into triple extension generating force in a vertical plane. Much like the vertical jump and push jerk it forces the athlete to move dynamically. This vertical dynamic movement is vital to football success.

The Split Jerk is the second part of the Clean and Jerk movement. This movement teaches the player to activate his hips and drive through to full extension and split to catch the weight. It teaches a player how to explode through his hips and generate power in a short time period. The foot movement being done teaches foot speed and the ability to drive a players foot into the ground, thus having carry-over for an initial first step. Every play in football starts with a explosive first step. The split jerk also teaches hip function and this is vital to a player’s ability to be successful on the field. A vertical jump also demonstrates an athlete’s ability to generate force in a vertical plane; the jerk also works at generating force in a vertical plane.

Program Design & Motor Learning

Motor Learning & Program Design
Application of Loads & Stresses General ex: Primal Directed ex: Olympic Lift Specific ex: Explosive movement that resembles exact Exact ex: Movement drill Scaling Metcons for a) Position specific b) Competition c) Team Accountability Frequency Intensity Duration Mode Additional Topics Politics of S&C [Head Coach / ATCs] Chaos

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