Defining World Class Fitness and It's Application
January 31, 2024
CrossFit is a training program that was created by Greg Glassman in 2000. Glassman created CrossFit because he saw a distinct deficiency in the world of health and fitness. People claiming who the fittest is without any way to provide data for it. In one of his first writings What Is Fitness
he asks the question “What is fitness and who is fit?” He then goes on to say that “In 1997, Outside Magazine crowned triathlete Mark Allen ‘the fittest man on Earth.’ Let us just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit. Then what title do we bestow on the decathlete Simon Poelman
, who also possesses incredible endurance and stamina yet crushes Mr. Allen in any comparison that includes strength, power, speed and coordination?”
Think about that for a second. The fittest man on earth is a six-time winner of the IronMan Triathlon. But the decathlete who can do the same stuff as the triathlete, and more, does not fit the bill of the fittest. Why is that? It’s because back then there was never any data or evidence to support or refute who is “fit” and who is “unfit”. There were no standards. Glassman changed that when he introduced CrossFit to the world.
Through his teachings he created many standards to determine fitness. These standards all include measurable ways to establish fitness. Here I will talk about the three major standards. The first standard includes the 10 General Physical Skills . They are as follows:
Through his teachings he created many standards to determine fitness. These standards all include measurable ways to establish fitness. Here I will talk about the three major standards. The first standard includes the 10 General Physical Skills . They are as follows:
His second standard is the “view that fitness is about performing well at any and every task imaginable.” This is incredibly important and guides any true CrossFit program you will ever see.
And his third standard is that the individual requires competency to perform and train within each of the three energy pathways known as: 1) the Phosphagen (also known as Phosphocreatine) pathway; 2) the Glycolytic (or Lactate) pathway; and 3) the Oxidative (or Aerobic) pathway. Where the first pathway governs high-power activity which is anything that lasts less than about 10 seconds (think max effort lift), the second pathway engulfs moderate-power activity which is anything lasting up to several minutes (400m-800m sprints or 1-mile sprints for the crazy fast) and the third pathway excels in the low-power, long duration, activities that last well above several minutes of activity (like running a 5k or half-marathon +). Looking at the graph below, notice how there is a period where they all overlap. It is important to understand that if one of the pathways is deficient, that will have an overall negative effect on an athletes output.
And his third standard is that the individual requires competency to perform and train within each of the three energy pathways known as: 1) the Phosphagen (also known as Phosphocreatine) pathway; 2) the Glycolytic (or Lactate) pathway; and 3) the Oxidative (or Aerobic) pathway. Where the first pathway governs high-power activity which is anything that lasts less than about 10 seconds (think max effort lift), the second pathway engulfs moderate-power activity which is anything lasting up to several minutes (400m-800m sprints or 1-mile sprints for the crazy fast) and the third pathway excels in the low-power, long duration, activities that last well above several minutes of activity (like running a 5k or half-marathon +). Looking at the graph below, notice how there is a period where they all overlap. It is important to understand that if one of the pathways is deficient, that will have an overall negative effect on an athletes output.
A big piece of what CrossFit is and why it works is largely thanks to his second standard where an individual must perform well at any and every task imaginable. If we change up the wording we can say it is the ability to be prepared for the unknown and unknowable. If you have been around CrossFit for as long as I have then you have heard that phrase. If you’ve taken your L1, L2 or spent a lot of time learning about CrossFit the odds are you have also heard it. This train of thought is what separates CrossFit from all other training methodologies out there (and, if you haven’t noticed, there have been a lot of CrossFit copycats that don’t have the same success as CrossFit and that’s because real CrossFit ACTUALLY WORKS).
With those standards in mind he was able to create ways to accurately measure data through tests such as Fran, Grace, Annie, etc. and repeat those tests over a period of time (notice how this is eerily similar to the scientific method - Greg had a background and family deep in the sciences). Through these tests and with the definitions he created he was able to easily point to how an individual is truly fit and not specialized within a sport. Specialization is necessary to be at the top of the game, but to be fit you cannot be specialized.
Fast forward some years and the CrossFit Games was born. Through that we got things such as the Open, Regionals, Semifinals, Quarterfinals, etc. and we can point to those as worldwide methods of testing, retesting and establishing our own fitness levels. And who would have guessed, the Open is just around the corner! If you didn’t get a chance to read What is the CrossFit Open, What Does It Mean To Me and Why You Need to Sign-up I highly recommend you to do so. It gives more reason and meaning to the Open and I strongly urge you to sign up and do it! If you believe in CrossFit and trust that Glassman created the most effective way of creating the fittest individuals then the Open is the best way to show you believe! I know I do!!!!
More Recent Posts
Member Spotlight: Braylee & Ellis Stronger Together — Inside and Outside the Gym One of the most impactful things we see at Evansville CrossFit is what happens when people stop trying to do hard things alone. This month’s Member Spotlight features Braylee and Ellis, two nurses whose friendship, accountability, and commitment to showing up have fueled both their fitness progress and personal growth. Braylee’s Story Braylee joined Evansville CrossFit in August 2024 after moving to Indiana and looking for a new hobby—and new friends. What started as something unfamiliar quickly became a place of confidence, growth, and belonging. Since joining, Braylee has made PRs and performed lifts she never thought were possible. One of the most important lessons she’s learned is that slowing down and scaling is not failure—it’s often the key to long-term progress. As a nurse working long, exhausting hours, Braylee treats the gym as something to look forward to—an hour on her days off that’s just for her. The motivation comes from coaches who genuinely care and workout partners who make training fun and encouraging. Trying CrossFit was a leap outside Braylee’s comfort zone, but it sparked confidence that extends beyond the gym—creating motivation to try new things in other areas of life as well. Ellis’ Story Ellis officially joined Evansville CrossFit in July 2025 after a few drop-ins, balancing a demanding schedule as an ICU nurse, working weekend night shifts, and pursuing a second bachelor’s degree. Despite limited time and a constantly changing schedule, Ellis has already hit new personal records in the deadlift, clean & jerk, and snatch. The biggest challenge wasn’t physical—it was consistency. Long shifts, school responsibilities, and everyday life made it easy to find excuses. That’s where Braylee made the difference. Ellis intentionally fits fitness into life by blocking out 3–4 hours per week, sometimes training before night shifts, sometimes squeezing in a class between schoolwork and evenings, and occasionally doubling up on classes when schedules are packed. Beyond physical strength, Ellis has noticed a significant improvement in mental health. Between the emotional demands of ICU work, school stress, and an irregular sleep schedule, the support of coaches and the EC community helped Ellis through a difficult season—often without them even realizing it. Stronger Together What makes Ellis and Braylee’s story special isn’t just their individual progress—it’s the way they show up for each other. From accountability texts and shared classes to encouragement during tough workouts, they represent what Evansville CrossFit is built on: community, consistency, and support. Their Advice for New Members Ellis: Just start. No matter where you begin, you can grow with the help of the coaches here. Everything is scalable, and they’ll help you reach your goals. Braylee: You don’t have to be perfect—just committed.
Meet Robbie — our October Spotlight Member! Outside the gym : Robbie is a District Director of Audit Operations for the State of Indiana. When he’s not at the gym, you’ll find him golfing, playing pickleball or kickball, and hanging out with friends. When Did You Start at Evansville CrossFit? : February 2025 — After talking with a friend about wanting to try CrossFit. I loved the idea of combining weightlifting with cardio. Goals Already Crushed : Robbie has lost 15 pounds and ran a 5:50 mile this summer! Biggest Challenge : Learning technique and letting go of the mindset that lifting heavier always means better. With coaching and scaling guidance, his form and strength have improved tremendously. What Is Your Motivation? : “Getting to know people and not having to plan workouts keeps me motivated. The community and class schedule make it easy to stay consistent.” What Advice Would You Give To Someone Interested in CrossFit? : "Everyone is friendly and motivating — it makes showing up easy.” “Give it a try! It might feel intimidating at first, but the coaches and members help make it enjoyable.” We’re so proud of your hard work and progress, Robbie! Thanks for bringing such great energy to the EC community!
Member Spotlight: – Meet Cindy September 2025 This month, we’re highlighting a true example of what long-term commitment and community strength look like. Meet Cindy, a registered nurse and a consistent presence at Evansville CrossFit. What She Does Outside the Gym When she’s not crushing workouts, Cindy works as an RN in the Newborn Nursery at The Women’s Hospital. How It All Started “My first time at EC was during a Bring a Friend workout in 2019 — and I was hooked from that moment on.” Fitness Wins So Far Since that first class, Cindy has accomplished some seriously impressive goals: ✅ 250# Deadlift ✅ 125# Bench Press ✅ Very close to her first strict pull-up! Staying Motivated “For me, motivation is easy with CrossFit. Nothing makes me feel better or stronger than working out.” “If something is important to you, it becomes a priority. If you get off track — just show back up. You’ll gain it back quickly.” Advice to New Members “Scale everything in the beginning and stay consistent. And listen to your coaches!” It’s not about doing it all — it’s about showing up, giving your best, and letting the progress build. How the EC Community Supports Her “I’m 62 and not slowing down. I love the programmed workouts, and I learn something from the coaches every week.” Whether it’s encouragement, education, or connection — the EC community fuels her journey. Favorite Thing About EC “I love hitting strength goals… and laying on the mat after a killer cardio session, knowing how much good it’s doing for my health. And the friendships at EC? They’re unmatched.” Life Beyond the Gym Even with a demanding schedule, Cindy says one of the biggest benefits she’s noticed is her energy. “Despite working 12-hour shifts, I have amazing energy. CrossFit helps me feel strong, positive, and ready to take on anything.” Final Words from Cindy “Be consistent. Don’t get discouraged if you feel like you can’t keep up. Progress comes with time.” Thank you, Cindy, for being such a strong and steady light in our EC family. Your dedication is a reminder that consistency, community, and heart are the real foundations of fitness.
