What is Fitness and Who is Fit? Part 9 – Scaling & Applicability

This is the final section from CrossFit’s article “What is Fitness and Who is Fit?”  We will see that anyone and everyone can perform some variation of the exercises within the program.  No matter your age, gender or current ability level.  In CrossFit we don’t specify, we train for life and life is unexpected.  You never know if you will be walking along and all of a sudden have to lift a fallen tree branch off of a trapped person, or help pull someone out of a car.  No amount of leg extensions and bicep curls will prepare you for this real life application.

It’s very simple, you will either be fit enough to help…or you won’t.

If you need to catch up you can find parts 1-8 below.

Read Part 1 – What is Fitness and Who is Fit? here

Read Part 2 – CrossFit’s 1st Fitness Standard here

Read Part 3 – CrossFit’s 2nd Fitness Standard here

Read Part 4 – CrossFit’s 3rd Fitness Standard here

Read Part 5 – The Continuum here

Read Part 6 – Implementation here

Read Part 7 – The Hierarchy of Development here

Read Part 8 – Integration here


Part 9 – Scaling and Applicability (By Greg Glassman, CrossFit Journal, OCT 2002)

Scalability and Applicability

The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or untrained populations. The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance, the other for functional competence. Competence and dominance manifest through identical physiological mechanisms.

We have used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we do not change programs.

We get requests from athletes from every sport looking for a strength-and-conditioning program for their sport. Firemen, soccer players, triathletes, boxers and surfers all want programs that conform to the specificity of their needs. While we admit that there are surely needs specific to any sport, the bulk of sport-specific training has been ridiculously ineffective. The need for specificity is nearly completely met by regular practice and training within the sport, not in the strength-and-conditioning environment. Our terrorist hunters, skiers, mountain bikers and housewives have found their best fitness from the same regimen.

Glassman, Greg. (2002, OCT). What is Fitness? The CrossFit Journal. Retrieved from: https://journal.crossfit.com/article/what-is-fitness

Athlete Spotlight: Kristin

July’s Athlete Spotlight is Kristin. Make sure to get to the gym today to do her workout!

  1. What made you choose CrossFit True?
    I first came to True Athletics for the 21-day boot camp. I was stuck in a boring routine at a huge gym and I needed something new. The boot camp seemed like a great opportunity to try out CrossFit without being too overwhelmed by everything. I was super nervous that I wouldn’t be able to hold my own, but I was shocked with the results that came in just those few weeks. Everyone promised me that the usual WODs wouldn’t be much different, so I signed up! What no one told me was that the first real class I went to was a Hero WOD and I would spend the next several days stumbling up and down the stairs. But nonetheless, I loved it and have never looked back!
  2. How long have you been training with us?
    Two and a half years! I actually had to do some research to figure that out because it feels like I have been here so much longer.
  3. What do you do for the short time of the day that you aren’t with us (i.e. a job)?
    As the 5:30 am and 4 pm class class know, I am an 8th Grade Math Teacher. However, I specialize in sharing the most entertaining moments of my day with my fellow athletes. I think you guys miss Peter as much as I do. My soon-to-be-hubby and I also build and sell custom cornhole sets! Thank you to everyone who has become a customer of ours!
  4. How is your nutrition? Do you eat a certain way? If so when did you make the switch?
    I would say that prior to coming to CrossFit True, my nutrition was laughable. I actually was very good at cheating the system when it came to monitoring my food. When I was on Weight Watchers, fruit didn’t count as points so I would literally eat 15 clementines, like 2 apples, and a million grapes a day. No one told me that fruits were carbs! No wonder I never saw results or felt any better. Now, I am much better about what I eat and my portion sizes. I love doing the challenges with the gym like Whole Life Challenge and Lurong because it makes me even more accountable. I have recently started to count my Macros and have really enjoyed it. As a math person, it’s kinda fun to see what I can fit in and how to make it all work out. However, I am a BIG fan of doughnuts, ice cream, and all other things delicious. I try to find a balance that keeps me from becoming hangry.
  5. What are your 3 favorite movements/exercises?
    I am actually afraid to answer this question because I know they will show up in the workout, so maybe I should answer strategically. Who doesn’t love a hang power clean, a nice dead bug, and some sit-ups? But really, I like doing the movements that I know I can keep improving on: pull-ups, HSPUs, and cleans (hang, power, and I guess squat too).
  6. How about a favorit WOD?
    I LOOVEEEEE a nice long and sweaty workout! The Filthy 50 is great, I even look forward to Murph. But, one WOD that I will not forget was from two summers ago when we had to run 1.5 miles, do 150 burpees, and run another 1.5 miles. Any WOD that I can feel super accomplished after, those are my favorite.
  7. What is your favorite workout song?
    NOT RHIANNA. I need a loud and steady beat to keep me moving. “Workout Twerk-out” is definitely the BEST station.
  8. What is your favorite type of workout? (AMRAP, Chipper, Ladder, Rounds for time?)
    A Chipper or Rounds for Time; I like to try to beat the clock… or Dana.
  9. Have you changed at all physically or mentally since starting to train with us?
    Absolutely! Physically, I am more toned than I ever have been. I am stronger, my endurance has improved, and I really just feel better about my body. Mentally, I am happier. Running on a treadmill and occasionally working with a personal trainer at the gym I used to go to was, well, sad and lonely. But now, always having a friend in class to push me and a great coach to keep making me better than yesterday, I am the happiest I have ever been.
  10. What are your current goals?
    FIT IN MY WEDDING DRESS! Also, look great for my honeymoon. But long term, I just want to keep surprising myself and getting better and better.
  11. What is your favorite color?
    Purple, although you’d never know it because I hate wearing purple clothes; Moe knows what I mean.
  12. What can you do now that you weren’t able to do before training at CrossFit True?
    The list is endless. Pull-ups, push-ups (I mean, still room for improvement there), HSPUs, T2B, anything with a barbell. I also can sustain a steady pace running now, where before I required several walking-breaks to make it through a 5k. But more importantly, now I can really take a correction and apply it. Before CrossFit I would work out alone, or do a P90X video and no one was there to tell me if I was doing it right. Now, I know I do (most) things wrong and I am able to improve!
  13. Say something else, anything!
    There really is something so special about the community at CrossFit True. Everyone is SO incredibly supportive of one another and I always feel like I have someone in my corner cheering me on; or someone bullying me to go heavier or get another rep in. Coming to the gym has become my favorite part of the day, and that would not be true if it were not for the people who are there with me. I can’t thank you guys enough for being my fit-fam!

Improve Technique, Increase Strength

If you want to increase strength, you’ll want to establish flawless technique to provide you with the best foundation. Having the ability to perform a movement with accuracy at any weight is what we each need to strive to attain. Improving technique and increasing strength will take you to the next level of your fitness journey, but to get there you need to put in the work.


Our next 6-week clinic will help you do just that; focus on technique and increase strength, concentrating on the back squat and deadlift.


This past strength cycle that we just finished up gave us some great information about how you move and where we are weakest. We found that many people were lacking in lower body strength compared to their upper body strength. And so this next clinic will focus on those areas.


Even if you lower body strength is amazing, building strength, refining technique, and adding in accessory work & mobility can improve your abilities. So, this clinic is for everyone and anywho who wants to get better, no matter where you are at in your fitness journey.


This clinic will run on Monday Nights @ 7:30 pm starting August 7th and will run for 6-weeks.

During this clinic we will be working exclusively on the back squat and deadlift to improve technique and increase strength.


What to expect:

  • Lots of Back Squats & Deadlifts in many variations…..box squats, chains, banded lifts, tempo, etc
  • Accessory work.
    • Although we will be working on those 2 major lifts we will also be doing accessory work to help us with mastering technique
    • Mobility will also be a large part…we are striving to be capable of going through a full range of motion….comfortably
  • Homework
    • Yep, since we will only meet 1 day a week you will be assigned some work to get done on another day you are here
  • Customized
    • Accessory work, mobility, and homework might look different for each person depending on where YOU need to focus most.

The Details:

Only 10 Spots Available


What is Fitness and Who is Fit? Part 8 – Integration

So far in our series we have looked at how CrossFit defines fitness, it’s training methods and theories for development.  So now that we know all of these things how do we blend it all together?  How do we make it work?  That is what you will learn today when we look at “Integration”.

If you need to catch up you can find parts 1-7 below.

Read Part 1 – What is Fitness and Who is Fit? here

Read Part 2 – CrossFit’s 1st Fitness Standard here

Read Part 3 – CrossFit’s 2nd Fitness Standard here

Read Part 4 – CrossFit’s 3rd Fitness Standard here

Read Part 5 – The Continuum here

Read Part 6 – Implementation here

Read Part 7 – The Hierarchy of Development here


Part 8 – Integration (By Greg Glassman, CrossFit Journal, OCT 2002)


Every regimen, every routine contains within its structure a blueprint for its deficiency. If you only work your weight training at low reps you will not develop the localized muscular endurance that you might have otherwise. If you work high reps exclusively you will not build the same strength or power that you would have at low reps. There are advantages and disadvantages to working out slowly or quickly, with high weights or low weights, completing “cardio” before or after, etc.

For the fitness that we are pursuing, every parameter within your control needs to be modulated to broaden the stimulus as much as possible. Your body will only respond to an unaccustomed stressor; routine is the enemy of progress and broad adaptation. Do not subscribe to high reps or low reps or long rests or short rests but strive for variance.

So then, what are we to do? Work on becoming a better weightlifter, stronger-better gymnast and faster rower, runner, swimmer, cyclist is the answer. There are an infinite number of regimens that will deliver the goods.

Generally, we have found that three days on and one day off allow for a maximum sustainability at maximum intensities. One of our favorite workout patterns is to warm up and then perform 3 to 5 sets of 3 to 5 reps of a fundamental lift at a moderately comfortable pace followed by a 10-minute circuit of gymnastics elements at a blistering pace and finally finish with 2 to 10 minutes of high-intensity metabolic conditioning. There is nothing sacred in this pattern. The magic is in the movements not the routine. Be creative.

Another favorite is to blend elements of gymnastics and weightlifting in couplets that combine to a dramatic metabolic challenge. An example would be to perform 5 reps of a moderately heavy back squat followed immediately by a set of max-reps pull-ups repeated 3 to 5 times.

On other occasions we will take five or six elements balanced between weightlifting, metabolic conditioning and gymnastics and combine them in a single circuit that we blow through three times without a break.

We can create routines like this forever. In fact, our CrossFit.com archives contain thousands of daily workouts consciously mixed and varied in this manner. Perusing them will give you an idea of how we mix and modulate our key elements.

We have not mentioned here our penchant for jumping, kettlebells, odd-object lifting and obstacle-course work. The recurring theme of functionality and variety clearly suggests the need and validity for their inclusion though.

Finally, strive to blur distinctions between “cardio” and strength training. Nature has no regard for this distinction or any other, including our 10 physical adaptations. We will use weights and plyometrics training to elicit a metabolic response and sprinting to improve strength.


Glassman, Greg. (2002, OCT). What is Fitness? The CrossFit Journal. Retrieved from: https://journal.crossfit.com/article/what-is-fitness

FREE EBOOK: 5 Benefits You Didn’t Know About CrossFit


Want to learn more about the benefits of CrossFit? Download our FREE EBOOK: “5 Benefits You Didn’t Know About CrossFit”. CrossFit has many benefits above and beyond a traditional gym that will help you reach your health and fitness goals. You get a great facility with all the equipment you could possibly need for a fit lifestyle. There are specific programs to get you into the best shape of your life. Plus you’ll to be in and out of the gym in an hour.


But there is so much more to CrossFit than just a facility with people running around, grunting & groaning, and picking things up & putting them down.


CrossFit encompasses all forms of living a healthy life. It is not enough for us to stop our training at just being a location to workout. We move far beyond those boundaries to enhance our lives. When you become a member of CrossFit True you are not just getting a gym membership, you are becoming a part of a movement of people for a healthier life. Like minded people working towards a better healthier future.

Want to learn more? 

Download our FREE EBOOK: 5 Benefits You Didn’t Know About CrossFit


Download NOW



What is Fitness and Who is Fit? Part 7 – Hierarchy of Development

Last week we looked at the implementation of CrossFit’s style of training.  We discussed Cardio, Interval Training, Gymnastics, Weightlifting and Throwing.  Today we look at the order these things should be developed.  Below is a “Theoretical Hierarchy of Development” which can be used to visualize what order the various areas of training should be focused on and potentially how much time should be spent on each.

You will see that the base of the pyramid is Nutrition.  We constantly talk about nutrition and how it is the foundation of your training and lifestyle goals.  On the opposite side is sport.  You cannot excel in sport if you do not have a solid base of nutrition and athletic skills to support your efforts.


If you need to catch up you can find parts 1-6 below.

Read Part 1 – What is Fitness and Who is Fit? here

Read Part 2 – CrossFit’s 1st Fitness Standard here

Read Part 3 – CrossFit’s 2nd Fitness Standard here

Read Part 4 – CrossFit’s 3rd Fitness Standard here

Read Part 5 – The Continuum here

Read Part 6 – Implementation here


Part 7 – Hierarchy of Development (By Greg Glassman, CrossFit Journal, OCT 2002)

A Theoretical Hierarchy of Development


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 to cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties. We do not deliberately order these components, but nature will. If you have a deficiency at any level of “the pyramid,” the components above will suffer.


Sport plays a wonderful role in fitness. Sport is the application of fitness in a fantastic atmosphere of competition and mastery. Training efforts typically include relatively predictable repetitive movements and provide limited opportunity for the essential combination of our 10 general physical skills. It is, after all, the combined expression, or application, of the 10 general skills that is our motivation for their development in the first place. Sports and games like soccer, martial arts, baseball and basketball in contrast to our training workouts have more varied and less predictable movements. But where sports develop and require all 10 general skills simultaneously, they do so slowly compared to our strength-and-conditioning regimen. Sport is better, in our view, at expression and testing of skills than it is at developing these same skills. Both expression and development are crucial to our fitness. Sport in many respects more closely mimics the demands of nature than does our training. We encourage and expect our athletes to engage in regular sports efforts in addition to all of their strength-and-conditioning work.


Glassman, Greg. (2002, OCT). What is Fitness? The CrossFit Journal. Retrieved from: https://journal.crossfit.com/article/what-is-fitness



It’s Time To Play



Who doesn’t love a fun game of BINGO especially when you have the chance to win prizes!!!!


The game is simple and just like regular bingo that you have played since you were a child. Each square has a different task you need to complete; some are easy some are a bit more challenging. once you get a “line” 5 squares in a row either across or down you win a prize (Fit Aid or Formula O2). When you make an “X” you win a better prize (Free nutrition coaching + $25 gift card). If you black out the whole card you get the grand prize (1-free month + $50 Rogue Gift Card).


  • If you haven’t picked up your BINGO card yet make sure to grab one the next time you are in the gym.
  • You have until July 31st to complete the game and all score cards need to be submitted by August 5th
  • A coach must witness & sign off on each square you complete.

Committed Club June 2017

What do I have to do to get into the Committed Club?

It’s easy! Just attend classes 12 times during the month or an average of 3 days/week and you’re in. 3 days/week is that sweet spot where you can really make some serious progress and not get burnt out. As you continue to develop as an athlete you will be able to handle more days and really accelerate your progress.

June 2017 Committed Club

Kristin R. 24 Classes
Jess T. 23 Classes
Marc P. 21 Classes
Dawn L. 19 Classes
Landis D. 15 Classes
Wil 14Classes
Lou M. 13 Classes
John S. 13 Classes
Dave V. 13 Classes
Elaine L. 13 Classes
Joe A 12 Classes
Roz 12 Classes
Jess S. 12 Classes


We have quite the battle going on for the leader of the committed club. Marc and Kristin have been battling it out as the top 2 for the past 4 months but this month Jess T joined the fight and overtook Marc!  Kristin managed to pull it out and beat her by just 1 day!

New to the committed club this Month are Dawn, Landis, Wil, John S., Elaine, Joe A., and Roz! Great work you guys!

Big shout out to our consistent members Marc, Kristin, Jess T., Jess S., Lou and Dave V for making the club at least 2 months in a row. Keep it up!

Runners Up with 11 classes.
Keep pushing and you all will be there next month!

Jess H.
Rob B.
Sue D.

Don’t see your name on the list? Make sure you sign in to each and every class.

Strawberry Poppy Dressing

Its strawberry season! That means you’ll need a strawberry recipe or two. Picking strawberries is one of my favorite summertime activities, but in CrossFit True fashion I always make it into a competition….who can pick the most. It ends up being a bit on the expensive side and when I get home the act of washing and storing them all can be tedious, but I have strawberries for a long time.

But then what do you do with all those delicious strawberries?

Enter Strawberry Poppy Dressing

The original recipe came from Paleomg, but of  course I made some adjustments. This was so delicious it taste similar to a strawberry milkshake.

The Recipe:

  • 1 cup sliced strawberries
  • ¼ cup  Olive Oil
  • 2 tablespoons  Balsamic Vinegar
  • 1 tablespoon honey
  • 1 minced garlic clove
  • pinch of salt and pepper
  • 1 tablespoon poppy seeds

My adjustments

My strawberries were mighty sweet and thus I omitted the honey.

I was also feeling lazy and didn’t want to peel garlic so I left that out as well.

And finally, I added a bit of water so it wasn’t so thick.

All in all it was still very delicious.


I do have a warning.

You might not want to eat this on a first date or if you don’t have access to a mirror and floss….those little poppy seeds love to get jammed in between the teeth.


The Struggle

Do you dread changing weights because you struggle to get the collars on and off your barbell?

Our video “How To: Putting Collars on your Barbell” will teach you the trick of getting them on and off quickly and efficiently. Spend less time battling against your barbell and more time lifting it.




Load More Posts