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.

3.22.2008

Fight Gone Bad

3-19-08

Three rounds of:
Thrusters, 20lbs (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (meters)

John
THR: 42 - 27 - 25
SDHP: 17 - 19 - 20
BJ: 24 - 21 - 20
PP: 25 - 15 - 11
Row: 259m - 190m - 180m

R
THR: 56 - 20 - 17
SDHP: 25 - 20 - 16
BJ: 32 - 30 - 20
PP: 18 - 20 - 14
Row: 200m - 170m - 160m

Posted by JTD1216 at 10:05 AM 0 comments

Tabata Something Else!!

3-18-08

Complete 32 intervals 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.

Tabata scores:
J: 37 (new pr from 34)
A: 32 (new pr from 29)

Posted by JTD1216 at 10:01 AM 0 comments

3.11.2008

Run 2 mi

Run 2 miles... piece of cake... KILLED IT!

Posted by JTD1216 at 5:21 PM 0 comments

Dirty Thirties!!

3-10-08

For time:

30 Box jump, 24 inch box (sub'd steps - 2nd step)
30 pull-ups
30 Kettlebell swings, 1 pood (sub'd with DB)
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions (sub'd 45lb deadlifts)
30 Wall ball shots, 20 pound ball (sub'd 45lb thrusters)
30 Burpees
30 Double unders (sub'd 100 single jump rope)

John- 19:15
Rob- 25:00
Adam- 26:02

Posted by JTD1216 at 5:09 PM 0 comments

5x5 Squat

3-5-08

5 - 5 - 5 - 5 - 5 Squats


Rob: 165lbs - 175 - 180 - 190 - 200lbs (PR!)
John: 165lbs - 175 - 180 - 190 - 200lbs (PR!)

Posted by JTD1216 at 5:06 PM 0 comments

3.05.2008

"Angie"

3/4/08

100 Pullups, 100 Pushups, 100 Situps, 100 Squats for time
Must complete exercise before moving onto the next.

J- 25:06 NEW PR
Rob- 21:15 NEW PR
A- 27:36 NEW PR!!

NICE!

Finished off with 100% intensity 400m row
R- 1:31
J- 1:31
R- 1:32
A- 1:21!!!! (New record!)

Posted by JTD1216 at 6:33 AM 0 comments
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