Crossfit: December 2007

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

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

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.

Broad General Inclusive Fitness