Crossfit: April 2014

4.23.2014

4-23-14

WARM UP/MOVEMENT CORRECTION:

Coaches Choice

STRENGTH:

Development:
4 sets of 3+2 Hang Power Clean + Push Press

135LBS

Enhancement:
4 sets of 3+2 Hang Power Clean + Push Jerk

Performance & Competition:
4 sets of 3+2 Power Clean + Jerk

FITNESS:

20 DB Push Press (AHAP)
20 Evil Wheels
200 Meter Run
15 DB Push Press
15 Evil Wheels
400 Meter Run
10 DB Push Press 10 Evil WHeels
600 Meter Run

Time 12:48

4.15.2014

4-15-14

Warm Up/Movement Correction:

3 Rounds:
20 sec work/10 sec reset

Single/Double Unders
Alternating Deadbugs
Scap Push Ups

then..

3 TGU ea. Arm/5 Windmills ea. Arm/10 SLDL ea. Leg

Strength:

In 20 Minutes find 1RM Press (125lbs) and Push Press (145lbs)

Fitness:

21-15-9
DB Push Press (30lb)
Burpees
5:45

4.03.2014

4-2-14

Warm Up/Movement Correction:

10 Powell Raises ea.
10 YTAW
10 PVC Pass Through Lunges
10 PVC Scare Crows
10 PVC Muscle Snatch/OH Squat

Skill:

Snatch Introduction

Strength:

Development/Enhancement/Performance/Competition:
4×3 Muscle Snatch from Hips
3×2 Muscle Snatch from Hang

75lbs. Muscle snatch only one dip on movement.

Fitness:

10 Min AMRAP:
10 Power Cleans (P:95/65, C:115/85)
30 Double Unders (60 Singles)

95lbs/Singles/5 rounds + 10

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