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.




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


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!)


"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



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

12:30 (slooooow)



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


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



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!



10-9-8-7-6-5-4-3-2-1 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.

DL: 110
BP: 160
CL: 125

Weighted Pullup Max x 7



50 squats/100 rope jumps x 5 for time

As prescribed: 15:28