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.



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


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!



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


Row 1000m x 2

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

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


Shoulder Press/Pullups

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

14:30 NEW PR!



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

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


Row 500 - Squat 50


4 rounds of Row 500 meters, 50 squats for time.


Total time: 17:30 (not too bad, but again, getting back)


5 Pullups, 10 Pushups, 15 Squats: Complete as many rounds as possible in 20minutes.

12 Rds... not too bad, just getting back into the routine again. I will work my way back up.

5x5 Squat

A - 175-180-185-200-205
J - 155-165-175-185-195 (trying to be sensitive to right knee)