In Part 1 of his lecture on programming (i.e., putting together effective CrossFit training and workouts) in last month's video article, Dave Castro explained the proper application of the principles of variety and intensity, two out of three of the foundational pillars of CrossFit programming. This month he covers the third, functional movement.

The key identifier of what we consider functional movements is that they move large loads over long distances quickly. Exercises that meet this criterion provide the meat of CrossFit workouts you program. These movements can be typed into three broad categories:

weight lifting (external object control)
gymnastics (i.e. body control movements, including the allimportant air squat and other calisthenics)
monostructural exercise (running, rowing, cycling, swimming, stair climbing, etc.)
Dave and the audience work through what belongs in each of these categories and why. They also touch on scaledup variations of some of the common moves that should not be forgotten when you program for more fit and sophisticated populations. Next month's excerpt from the lecture explains the usefulness of the three categories of movement both for programming individual CrossFit workouts and for fostering the development of athletes over time.