Broad General Inclusive Fitness

The concept of CrossFit is easy to grasp. It is a broad, general and inclusive fitness.

CrossFit is designed to develop the body in different domains to achieve optimal overall performance. This is achieved by creating a balance of mind and body using various forms of functional work.

In building a routine around functional movements, you create a balance in all ten of these very important capacities:
  • Cardiorespriratory Endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Accuracy
  • Agility
  • Balance
For example, let's take two types of athletes: a competition Power lifter and Runner. The Power Lifter may be able to squat 500lbs and run a 8:30 mile. The Runner's squat is 195lbs, but runs a 4:50 mile. While both exceed in their own domains, they are lacking in other areas.

It makes more sense regarding a human's functionality where a combination of the two types is ideal. This third type, squatting 350lbs and running a 6:00 mile, would be a much more efficient machine... This is what CrossFit ultimately helps you achieve.

12.12.2007

Back Squat

Back squat 5-3-3-3-1-1-1-1-1-1

165lbs-185-205-210-225-235-235-235-235 <-- a new PR (previous - 210)

"Angie"

100 pullups
100 pushups
100 squats
100 situps in order (no splitting up reps; you don't move on to next exercise until you complete the 100 reps) for fastest time

John
32:00

Adam
35:00

Push Jerk 3-3-3-3-3-3-3

John
125-125-125-125-125-125-125

Adam
95-105-115-115-115-115-115

Max Reps Bench/Pullups

5 rounds of max reps body weight bench press and max reps pullups

John
Bench/Pullups - 33/59 (PR - 34/60 CRAP! Just missed it)
11/13
6/13
6/12
6/10
4/11

Adam
Bench/Pullups - 44/55 (NEW PR! Previous - 43/52)
11/13
9/11
9/12
8/9
7/10

Nicole

2:45 row - max pullups - 4 rounds

row
20
row
9
row
11
row
9

Squat 5-5-5-5-5

135-135-135-135-135

Adam - same

11.29.2007

"Helen"

Three rounds for time:
Run 400 meters
50 pound dumbbell swings x 21
12 Pull-ups

sub'd rowing (for 2:15) for run

16:15

11.27.2007

400m Intervals

4 Rounds for time:
400m run
2 minute rest

John: 16:00

Adam: 15:01

Roland: 16:14

11.26.2007

"Fran"

21-15-9 reps for time of:
95lb Thrusters
Pullups

John: 9:00

Adam: 11:00 (sub'd 65lb)

Russo: 9:30 (sub'd 65lb)

11.10.2007

Row/Jump Rope

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Sub'd 2 x single-unders for doubles

Time: 16:40

"Cindy"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

John: 15
Adam: 13
Russo: 13
Rob: 10

NICE!

11.08.2007

CrossFit Total!!

1 rep max for Squat, Military Press, and Deadlift. Add each for CF Total score.

Squat - 210
Press - 155
Dead - 255 = 620!

Increasing quite a bit:
6/07 - 515lbs
7/07 - 530
9/07 - 595
11/07 - 620

11.07.2007

"Nicole"

As many rounds as possible in 20 minutes of:

  • Run 400 meters
  • Max rep Pull-ups

John: /10/12/14/12/8 - 5 rounds

Russo: /8/9/9/10/7 - 5 rounds

Adam: /10/13/12/10/ - 4 rounds + 400m run

11.05.2007

"J.T."

3 rounds of 21, 15, 9 reps for time:

Handstand push-ups
Dips
Push-ups

John: 11:00

Adam: 12:00

11.04.2007

400m lunges

Walking lunges for 400 meters

OUCH!

Also scored a Concept2 Model D for cheap this weekend.. That'll have me all set for the winter!

11.01.2007

"Diane"

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Scaled down to 185lb DL, the rest as rx'd

Russo: 155lb DL, the rest as rx'd

No time recorded, spent time trying/getting used to handstand pushups

10.30.2007

"Michael"

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Sub'd good-mornings for back ext.
34 minutes

Adam: 35 minutes
Russo: 36 minutes

10.29.2007

Pullups per minute

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.


11 rounds/minutes plus 7

Adam: 10 rounds
Russo: 7 rounds (not bad for new CF'er!)

10.24.2007

"Tabata Something Else"

Complete 32 rounds of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullups - 53

Pushups - 60

Situps - 119

Squats - 111

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups


12:30 (slooooow)

10.16.2007

"Helen"

3 rounds for time of:
400m run
50lb dumbbell swings
12 Pullups

17:15

Improvement from last time where I did only completed two rounds in 14:00

10.15.2007

"Murph"

Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run another mile

1:04 <-- ok time I suppose. It's an improvement from last time where I didn't even finish the last mile run and my time was :57

Until next time!

10.11.2007

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Scaled
DL: 110
BP: 160
CL: 125

Weighted Pullup Max x 7

25
60
70
70
70
70
70

10.09.2007

50 squats/100 rope jumps x 5 for time

As prescribed: 15:28

9.14.2007

Heavy Fran

Heavy "Fran"
3 Rounds of 15-12-9 reps
115lb thrusters; 25lb weighted pullups
for time.

13:05

9.09.2007

"Helen"

3 rounds for time:

400m run
21 55lb dumbbell swings
12 pullups

*400m run
21 50lb db swings
12 pullups
x2
14:12

9.07.2007

Shoulder Press: 5-5-5-5-5

from Thursday, August 23, 2007

95 wu
115
125
120
120
120