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.


2013-08-08 Training Day

Warm Up/Movement Correction

4 x bear crawl; 10 push up to walk out; 15 KB Windmills each arm; 10 SLDL; Glute Bridge Complex; 10 YTAW; 10 Peterson Step Ups each leg

Strength (20 minutes to get all work in)

Warm Up as needed.

T2: 3 rounds: 1a.) Back Squat 2-3 (125LBSx3); Rest 1 min; 1b.) Press 1-2 (115LBSx2) ; Rest 1 min



20-16-12-8-4 KB Swings (20KG)

4-8-12-16-20 Burpees;

TIME: 7:20

Finish with 100M Rock Carry


2013-08-07 Training Day

Warm Up/Movement Correction

5x20M Shuttle Run; 10 KB WIndmill Each Arm, 5 TGU Each Side; 60 sec side plank hold each side; 10 YTAW; 15 Scap Push UPs


10 min of Rope or Muscle up Work


T2: 3 rounds 1a.) Bent Over Row 1-2 (155LBS) , Rest 60 Sec; 1b.) Powell Raise (15LBS) 8-10 Rest 60 sec


T2:10 Min AMRAP 10 DB (30lbs) Snatches each Arm /30 Double Unders. 6 Rounds + 10 Snatches and 40 ropes.


2013-08-05 Training Day

Warm Up/Movement Correction

2 MIn Air Dyne; 20 Kb Sumo Deadlift (16KG); 20 BW Good Mornings; 10 ROckette Kicks each side; 10 YTAW; 60 Sec Plank Hold


2-3 Warm Up Sets

T2: 3 rounds
1a.) Goblet/DB Bulgarian Split Squat 1-2 each leg; Rest 60;
1b.) Chin Ups Max 3 working sets; Rest 60 sec

Squats: 2 16KG KBs x 6, 4, 2
Chins: 5, 3 (15lb DB), 3 (20lb DB), 2 (25lb DB)



T2 and T3: Double KB Front Squat (20/16KG)


T2: Knee Tucks

TIME: 11:04