10 skills

CrossFit workouts aim to improve the physical competence of an athlete in all 10 of the general physical skills.

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 the range of motion at a given joint.
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – The ability to minimize the time cycle of a repeated movement.
Coordination – The ability to combine several distinct 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

9 Foundational Movements of CrossFit

Air Squat  |  Shoulder Press  |  Deadlift

Front Squat  |  Push Press  |  Sumo Deadlift High Pull

Overhead Squat  |  Push Jerk  |  Medicine Ball Clean

General Physical Preparedness

The success of CrossFit worldwide comes in part because humans are competitive by nature. Our ancestors had to be competitive to survive. Therefore, it is only natural that when confronted with a new sport or challenge, many of us rise to the occasion and try to excel.

The aim of CrossFit is to deliver a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and on average, punish the specialist.

The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, and routines. Nature frequently provides largely unforeseeable challenges. We train for that by striving to keep the training stimulus broad and constantly varied.

Sickness-Wellness-Fitness Continuum

wellness line

Our assumption is that if everything we can measure about health will conform to this continuum then it seems that sickness, wellness and fitness are different measures of a single quality: HEALTH.

Those on the far left of this continuum tend to be sedentary and suffer from chronic disease. People who fall further to the right live and enjoy a more productive, fruitful life. Simple “wellness” isn’t enough; wellness equates to mediocrity. A balanced diet and workout regimen allows for optimal health & fitness while guarding against sickness. If you are fit, you first have to get well before you can get sick. Fitness provides a margin of protection against sickness. The program at CrossFit InfluX  will always trend our athletes towards “Fitness”.


A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties. We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.
Phosphagen pathway: dominates the highest-powered activities, those that last less than about ten seconds.

Glycolytic pathway: dominates moderate-powered activities, those that last up to several minutes.

Oxidative pathway: dominates low-powered activities, those that last in excess of several minutes.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the “how and why” of the metabolic conditioning or “cardio” that we do in CrossFit. Favoring one or two to the exclusion of the others is one of the most common faults in fitness training.

Information courtesy of CrossFit Inc.