Crossfit: August 2008

8.29.2008

"Michael"

Back from California and ready to go!

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28:

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

(sub'd 25 reps and 1000 meter row for run)

Row times (1000m/ea): 4:37 - 4:17 - 4:21

Total time: 22:57

8.18.2008

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.

12minutes+12 pullups (completed 13th at 13:01), 90 pullups! NEW PR!

8.15.2008

Rest

A day of rest... or is it??

8.14.2008

Row 1000m x 2

Complete 2 rounds of 1000m. Rest 2-4 minutes in between rounds. Record time for each round.

4:17.2
3:54.5 (.2 sooner, would've beaten PR!)

8.13.2008

Shoulder Press/Pullups

7 Rounds for time of: 21x55lb shoulder press and 10 pullups

14:30 NEW PR!

8.12.2008

"Fran"

Fran - 21-15-9 reps of 95lb Thrusters and Pullups.

8:18 (poor time, hopefully getting back into 7:00 range next time)

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