CrossFit Costa Mesa: The Gym and Its Philosophy
Our program uses the CrossFit methodology which is:
“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers 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.
CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy”
At CrossFit Costa Mesa our group program is our nucleus. We focus on what the majority of the group does poorly. Our training philosophy is to coach members of all shapes and sizes to improve their physical well-being, cardiovascular fitness, and reach their genetic potential. It is a training program that builds strength and conditioning through extremely varied and challenging workouts. Each day the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything. However CFCM’s program uses the randomization of CrossFit in a two part periodization program. The year is split into three parts Post-Season, Pre-Season, and Season. With the idea of peaking in June, mostly because we all want to look our best in the summer!
We are a place of transformation, a community of support, and a safe haven for people to push themselves to new heights and to have fun while doing it. We are defined as a community, focused on growth and improvement, and founded on enjoyment and fun.
CFCM is an 11,000 sq/ft. fitness coaching facility. It is equipped with day and overnight lockers, 3 showers, 2 ice baths, a designated kids area. We offer group and individual coaching, utilizing a cyclical periodized CFCM methodology system.
CFCM is committed to making you physically and mentally better by providing you with outstanding program, coaching, facilities and equipment. Mostly we guide your training and fitness transformation. We pride ourselves on coaches that help evaluate everyone’s skills, reviews everyone’s practice & routines, and fine-tune everyone’s movements. We are CrossFit but we are not your typical CrossFit gym!
At CFCM we want to develop all of our members and help them reach their true potential. The difference between training and exercising is that training is exercise that has purpose. We channel those efforts into clear, recognizable, and tangible results and helping you to develop some badass skill at the same time. Ask yourself how much progress you’re making towards your fitness goals. Imagine if we told you, we can get you there and further… Your program may be working, but ours works better. I say this because you do not force your development. We encourage adaptation over time and not muscle confusion which creates maladaptation. Our program is still constantly varied and we follow CrossFit.com programing.
CrossFit Costa Mesa System is a multi-phased cyclical program. It is scientifically based for Personal Training in a group environment. The program is safe, fun, and effective. The program is very skill-development based and challenging. We are not just trying to get a workout in. we are actually trying to develop skills and techniques.
CrossFit Costa Mesa Athletic Skill/Track Standards
Why Athletic Skill/Track Standards/Levels… Do you know how fit are you or better how fit do you want to be?
That simple question is very complex. What are your goals? What are you getting fit for? How fit is fit enough, and how do you evaluate your fitness?
- Developing fitness with sport-focused workouts and testing your fitness through competitive sports is key. It’s rewarding to be good at a competitive sport, but most sport-focused workouts are specialized enough to leave weak areas you may not be aware of. Unexposed weaknesses can lead to performance plateaus and injuries.
- We are using a set of standards that encompass all components of physical fitness. We’ve developed the CrossFit Costa Mesa (CFCM) Athletic Skill Levels as a versatile and user-friendly tool to fill this role.
CFCM Athletic Skill Levels are designed to help you measure your strengths, find your weaknesses, and improve all aspects of fitness. Each skill level will test your proficiency in each of the ten generally recognized components of physical fitness which are: cardiorespiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power and speed. A cyclical CrossFit workout program like CFCM program develops all of these components. To maximize your training growth, development of new strengths and skills these skill levels will help in setting goals, measure progress, and aim for balance among all skills. The Athletic Skill Standards make goal-setting more efficient and allow you to evaluate your progress through five levels of fitness. It is important that you make S.M.A.R.T. Goals. Constance is the key to efficiency and achieving a balanced level of fitness in all categories will give you a solid foundation for any athletic endeavor.
- Level I – Fitness: Healthy or a beginner
- Level II – Fitness+: Intermediate athlete
- Level III – Developed athlete or Retired athlete
- Level IV – Advanced athlete
- Level V – Elite athlete
Just a heads up! (Disclaimer)
The Skill Levels are intended to be a guide and an understanding of Fitness levels and goals. It is not just a standardized test you need to pass. It is a way of having a guide to help you reach your true genetic potential. If you do not “pass” or if a coach does not feel you are ready to move up a level do not beat yourself up, it is for the best. Be patient athleticism and fitness will not come over night. Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training load and time. This guide is not a definitive guide to CrossFit, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness. Proper form in all movements is imperative. We will hold you to the highest standards on each movement and will not let you move on if you cannot show this! Virtuosity is required on all skills the sooner you learn this the easier it will get!!!
Thank you, Level 4 CrossFit Seattle, the first CrossFit affiliate ever, for creating the original skill levels. A lot of the information here is taken or modified from their previous work.
Using the Athletic Skill Levels/Tracks
Developing expertise in any area requires determined, consistent effort. It takes “true grit.” But true grit will not help you if you are only reinforcing existing strengths (horizontal growth) instead of developing weak areas into strength (vertical growth). For example, if you are normally Rx or Track 3 and when you see a movement or a weight you always scale down instead of moving slower this is horizontal growth. Yet if you have the “true grit” to move slower and maybe be the last one done in class then you are on to something. Another example of horizontal growth, would be always moving to slow or getting capped in workouts because the track or skill level is to complex or to heavy.
The Standards are designed to provide a general fitness perspective, to help set appropriate goals, and to allow focus work on weak areas that result in the rewarding mastery of activities you couldn’t do before. The levels are:
Level I – Fitness: Healthy beginner
1 – Fundamental Awareness (basic knowledge)
You have a common knowledge or an understanding of the basic techniques or concepts associated
with this competency
- You are aware of the competency but unable to perform tasks.
Focus on learning!
This level is the minimum standard for health and Fitness. Lacking these basic levels of strength, flexibility, and work capacity makes daily life unnecessarily limited. The complete Level I should be attainable within 12 to 18 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use, are developed, while healed injuries and structural problems are resolved. You should understand that if you do not achieve them you may be stuck at Level I for some time. This is the building block to your fitness. You should strive to be injury free in your training and by understanding the importance of leaving in side are means are set in level I. You must train 12 to 15 times a month for 12 months to really improve your chance to achieve this level. Ideal training is 16+ days a month for faster gains. Mastery of 70% of Level 1 movements must be achieved before moving to Level 2.
*Level I Skills – Check List
Level II – Fitness+: Intermediate athlete
2 – Novice (limited experience)
You have the level of experience gained in a classroom and/or experimental scenarios or as a
trainee on-the-job. You are expected to need help when performing this skill.
- You understand and can discuss terminology, concepts, and issues related to this competency
- You utilize the full range of reference and resource materials in this competency in order to complete tasks
Focus on developing through on-the-job experience…
You understand and can discuss terminology, concepts, principles and issues related to this competency;
you utilize the full range of reference and resource materials in this competency.
A true level II athlete is one that understands their fitness level. They are an athlete that is never told that they go to heavy are not hard enough. All healthy people can and should aspire to this level of fitness. Most basic movements are perfected and advanced skills are introduced. They should perceive basic movements as normal skills. At this point it is a great idea to start extra work. The complete Level II may take from 6 months to several years to reach after achieving Level I. Training 16 to 20 hours a month that is 4 to 5 days a week 1 hour a day will improve your skill level and work capacity. Along the way, you will develop significant levels of strength, stamina, work capacity, and speed, building on the Level I foundation already attained. Mastery of 75% of all Level II movements must be achieved and have a minimum of 2 years of training before moving to Level III. You should be able to do 80% of the workouts Rx’d and scale to appoint of never being caped. You must know and understand all level III movements and be able to complete the Goat or Ox work in the allotted time in order to do group II programing. This will insure your safety and continues growth as an athlete.
*Level II Skills – Check List
Level III – Developed athlete / Retired athlete
3 – Intermediate (practical application)
You are able to successfully complete tasks in this competency as requested. Help from an expert
may be required from time to time, but you can usually perform the skill independently
- You have applied this competency to situations occasionally while needing minimal guidance to perform
- You can understand and discuss the application and implication of changes to processes in this area.
Focus is on applying and enhancing knowledge or skill!?!?!?
You have applied this competency to situations occasionally while needing minimal guidance to perform successfully;
You understand and can discuss the application and implications of changes to processes, policies, and procedures in this area.
This is the peak level needed for most of us, espesiole if we are geneal population and it is tough to hear but if fitness and staying healthy is your goal this level is what you want to achieve but do not need to surpass. The strength, work capacity, power, and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another 3 to 5 years of consistent effort, training 20 hours a month. This is an appropriate level of general fitness for those who depend on their fitness: competitive athletes, military, law enforcement, and firefighters. Engaging in recreational sports, combat or highly competitive sports without possessing the abilities of Level III is inviting injury or failure. Any additional requirements of your sport need to be added to this list. Level III athletes should understand that it takes it a good year or several years to achieve the ability to handle the volume, load and work capacity to train at this level. Mastery of 80% of all Level III movements must be achieved and have a minimum of 3 years of training before moving to Level III. You should also be able to do 90% of the workouts Rx’d to perform at a Level III and get great success and focusing on not get injured.
*Level III Skills – Check List
Level IV – Advanced athlete
4 – Advanced (applied theory)
You can perform the actions associated with this skill without assistance. You are certainly recognized within your immediate organization as “a person to ask” when difficult questions arise regarding this skill.
You can perform the actions associated with this skill without assistance. You are recognized within
the organization as ‘a person to ask’ when difficult questions arise regarding this skill.
- You are capable of coaching others in the application by explaining complex nuances related to the
- You assist in the development of reference and resource materials in this competency
Focus is on broad organizational/professional issues!!
You have consistently provided practical/relevant ideas and perspectives on process or practice improvements which may easily be implemented;
You are capable of coaching others in the application of this competency by translating complex nuances relating to this competency into easy to understand terms;
You participate in senior level discussions regarding this competency;
You assist in the development of reference and resource materials in this competency.
It is hard for most people to possess this level of general fitness, although any healthy person can achieve it. The strength, work capacity, power, and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another 3 to 5 years of consistent effort, training 40 to 60 hours a month. This is an appropriate level of general fitness for those who depend on their fitness: competitive athletes, military, law enforcement, and firefighters. Engaging in recreational sports, combat or highly competitive sports without possessing the abilities of Level III is inviting injury or failure. Any additional requirements of your sport need to be added to this list. Level III athletes should understand that it takes it a good year or several years to achieve the ability to handle the volume, load and work capacity to train at this level. Mastery of 80% of all Level III movements must be achieved and have a minimum of 3 years of training before moving to Level III. You should also be able to do 90% of the workouts Rx’d to perform at a Level III and get great success and focusing on not get injured.
*Level IV Skills – Check List
Level V – Elite athlete
5 – Expert (recognized authority)
You are a known expert in this area. You can provide guidance, troubleshoot and answer questions
related to this area of expertise and the field where the skill is used.
- You have demonstrated consistent excellence in applying this competency across multiple projects and/or
- You are able to explain the process or skills in order to foster a greater understanding among colleagues and
Focus is strategic!!!
You have demonstrated consistent excellence in applying this competency across multiple projects and/or organizations;
You are considered the “go to” person in this area within NIH and/or outside organizations;
You create new applications for and/or lead the development of reference and resource materials for this competency;
You are able to diagram or explain the relevant process elements and issues in relation to organizational issues and trends in sufficient detail during discussions and presentations, to foster a greater understanding among internal and external colleagues and constituents.
This level of achievement requires long-term dedication and a passion for fitness. The skills required of this Level are very advanced and represent a highly skilled, well-rounded, and gifted athlete. While few may attain even 85% of the Level 4 skills, all athletes should continually seek mastery of Level 4. Mastery of 85% of all Level IIII movements must be achieved and be able to do 100% of all workouts Rx’d to perform at a Level IIII with great success and this will insure low risk of injure.
*Level V Skills – Check List
Outline of Skill Levels
Each skill level contains its own progression of multi-joint movements of increasing skill, making it easy to expose weak areas, set goals, and gauge your progress. At the same time, you experience the rewards of increased general fitness. You develop strength, stamina and flexibility with measurable drills such as running, rowing, and a selection of named CrossFit workouts. Increasingly complex movements bring improvement in coordination, balance, and power output.
The Athletic Skill Standards are intended to be a gauge and a guide, not a standardized test you are obliged to “pass.” Do not beat yourself up for not being “elite.” Use the Standards to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide to CrossFit, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness.
Proper form in all movements is imperative. Many resources are available to help with technique: coaching, videos, books, seminars, and workout partners. USE THEM!