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.


2013-07-31 Training Day

Warm Up/Movement Correction

4 x bear crawl; 10 push up to walk out; Bretzel x 5 each side, 15 KB Windmills each arm (16KG); 10 SLDL (16KG); Glute Bridge Complex; Thoracic Bridge; 10 YTAW


T2 and T3: 3 rounds
1a.) Bent Over Row 4-6 (115LBS)
Rest 60 Sec
1b.) Powell Raise 10-12 (15LBS)
Rest 60 sec


3 min As Many Calories as Possible Air Dyne Test; (51 CAL)

Rest 3 min;

3 min AMRAP Rope Climbs; (15)

Rest 3 min;

3 min AMRAP Burpee Pull Ups (18)

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