086 What CrossFit Can Learn from the iF3

The Paul Weber Podcast

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לפני שנה 25:04

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"The International Functional Fitness Federation (iF3) is a non-profit organization that serves as the international governing body for competitive functional fitness.
Our goal is to increase safety and fairness in functional fitness competitions through

implementation of a standardized rulebook,
clear movement standards,
written safety guidelines for event organizers,
training for technical officials, and
increased competitive opportunities for athletes.

Competitive Programming in International Functional Fitness Medley Style Competitions follows the following methodology:

The tests are known in characteristics (i.e the categories or capacities being tested stay constant) but are unknown in demand (i.e. the actual movements, repetitions, loads, time domains, etc. being tested change at each competition).
The tests are created with the intention of allowing athletes to perform to their max potential.
The tests for the World Championships are initially created by the Programming Committee.
All tests themselves are then performed and tested for safety, reliability, and response elicited well in advance of the competition date.
The final testing protocol for the competition is sent to the Board of Directors for final approval."

The iF3 has provided a great model for CrossFit, Inc. as far as:

Intention
Ordering
Standardization
Checks and Balances
Balanced Testing

https://functionalfitness.sport/

108 פרקים

#Fitness #Paul Weber

086 What CrossFit Can Learn from the iF3

The Paul Weber Podcast

published לפני שנה

שתפו

MP3•בית הפרקים

Send us a text

implementation of a standardized rulebook,
clear movement standards,
written safety guidelines for event organizers,
training for technical officials, and
increased competitive opportunities for athletes.

Competitive Programming in International Functional Fitness Medley Style Competitions follows the following methodology:

The tests are known in characteristics (i.e the categories or capacities being tested stay constant) but are unknown in demand (i.e. the actual movements, repetitions, loads, time domains, etc. being tested change at each competition).
The tests are created with the intention of allowing athletes to perform to their max potential.
The tests for the World Championships are initially created by the Programming Committee.
All tests themselves are then performed and tested for safety, reliability, and response elicited well in advance of the competition date.
The final testing protocol for the competition is sent to the Board of Directors for final approval."

The iF3 has provided a great model for CrossFit, Inc. as far as:

Intention
Ordering
Standardization
Checks and Balances
Balanced Testing

https://functionalfitness.sport/

108 פרקים

#Fitness #Paul Weber

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108 Gymnastic Conditioning 24:50

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107 Gymnastic Strength and Movement Economy 57:39

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106 Gymnastics Volume, Intensity and Density 30:42

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105 Gymnastic Strength Training 46:29

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104 Building Advanced Strength for CrossFit 38:43

לפני 7 weeks38:43

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103 Non-Functional Hypertrophy 23:57

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102 CrossFit Programming Mistakes 42:58

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101 Programming Strength for CrossFit 29:48

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099 The 2025 Fitness Season 25:19

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Send us a text Effort isn't the only thing that matters. Release the outcome. Trust your coach.

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095 Revisiting MWG 18:55

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Send us a text We know that CrossFit consists of Monostructural (M), Weightlifting (W) and Gymnastics (G) movements. For Monostructural Movements, the tension in the muscle is relatively low. Maybe 20% of 1RM. Because the % 1RM is so low, these tasks are more sustainable, and I can slow down or speed up as needed. Here it helps to see the relationship between pace and time. The shorter the workout, the faster you can go. But for Weightlifting and Gymnastics movements, the tension in the muscle is much higher. Anywhere from 30-100%. When we try to use the Pace and Time frame, we run into a problem. Pace is constant in these movements. I can’t really speed up how fast I do wall balls, or snatches, or chest to bar. The pace in these movements is determined by how short your arms and legs are. Instead of a relationship between pace and time, for Weightlifting Movements, it helps to think about the relationship between % 1RM and Rep Max. The heavier it is, the fewer reps you can do. For gymnastics, it’s just much harder to measure % 1RM. So I think about the relationship between Rep Max and Time Spent Working. The bigger your rep max, the longer you can keep working without having to stop. You have a rep max for every Weightlifting and Gymnastics movement you might see in a CrossFit workout. Say, for example: Your rep max for 275/405# Deadlifts is 5 Your rep max for 155/225# Front Squats is 10 Your rep max for Ring Muscle Ups is 15 Your rep max for Wall-Facing Handstand Pushups is 20 Your rep max for 85/135# Snatches is 30 Your rep max for 65/95# Thrusters is 50 Your rep max for Dumbbell Snatches is 100 Your rep max for Wall Balls is 150 Your rep max for Double Unders is 300 The higher your rep max, the more time you spend working. This ability to work continuously is key to winning workouts. With Monostructural Movements, you can slow down or speed up as needed. With Weightlifting Movements, pace is constant and determined by the length of your arms and legs. Your rep max will determine how much work you can do without having to stop. The heavier the weight, the more your rep max will depend on your strength. The lighter the weight, the more your muscle endurance and aerobic capacity will matter. Gymnastics Movements consist mostly of upper body contractions. Because of this, rep maxes are much lower than in most Weightlifting Movements. Your rep maxes in Gymnastics Movements are well predicted by your strength and movement economy.…

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