Coach’s Corner: Why We Train Dynamic Movements

A lot of modern fitness trends are built on flashy marketing and shaky science. But some of the most powerful ideas came from simple, evidence-based principles that actually work.

In this August 2007 lecture, CrossFit explains that this program prioritizes high-skill, dynamic movements (relative to isolation and machine-based exercises) because they are, in almost every respect, better vehicles for optimizing fitness—defined as work capacity across broad time and modal domains. He examines the differences among the shoulder press, push press, and push jerk, and compares them to strict versus kipping pull-ups. The advantage of the “better” (more dynamic) movements, he argues, lies in the power they express, as they consistently rank higher across nearly every continuum that matters: athleticism, power, intensity, skill, and utility.

The Big Idea

Fitness is defined as:
Work capacity across broad time and modal domains

In simple terms:

- How much work you can do

- Across many different tasks

- Over short and long time frames

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The more dynamic the movement, the greater its fitness return.

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Dynamic movements consistently produce more:

- Power

- Athleticism

- Intensity

-Coordination & Skill

- Real-world usefulness

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Lets Start Here:
• Log your workout results
• Track your loads
• Pay attention to recovery
• Keep meals simple and consistent

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Simple Meal Idea of the Week:

Loaded Chili

Ingredients

For the Chili:
1 ½ lbs ground beef (80–85% lean)
2 Tbsp butter or tallow (for cooking)
½ small onion, diced
2 cloves garlic, minced
1 small green bell pepper, diced
1 ½ Tbsp chili powder
1 tsp smoked paprika
1 tsp ground cumin
½ tsp oregano
½ tsp cayenne (optional, for heat)
Salt and black pepper, to taste
1 cup crushed tomatoes (no sugar added)
½ cup beef broth
2 Tbsp tomato paste
¼ cup chopped jalapeños (optional)

For the Toppings:
½ cup shredded cheddar cheese
¼ cup sour cream
½ avocado, diced
2 Tbsp chopped green onions or cilantro

Preparation

Heat butter or tallow in a large pot over medium heat. Add onion and bell pepper and cook 3–4 minutes until softened.

Add minced garlic and cook for 30 seconds until fragrant.

Add ground beef and cook for 6–8 minutes, breaking it apart with a spatula until browned. Drain excess fat if needed.

Stir in chili powder, paprika, cumin, oregano, cayenne, salt, and black pepper, coating the meat evenly in the spices.

Add crushed tomatoes, tomato paste, beef broth, and jalapeños (if using). Stir well to combine and bring to a simmer.

Reduce heat to low, cover, and simmer for 20–25 minutes, stirring occasionally until thick and flavorful.

Taste and adjust seasoning as needed.

Ladle into bowls and top with cheddar cheese, sour cream, avocado, and chopped herbs before serving hot.

Macronutrients
(per serving, serves 4)

Protein: 40g
Fat: 40g
Carbs: 9g

See you in class,
Coach Matt CCFT

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