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.

1.22.2015

1-20-15

STRENGTH

Clean and Jerk Technique followed by

30 reps C+J

Not for time but quality. This should not be a maximal load but a load which is light enough for you to focus on good technique on each rep and start to form muscle patterns. This can be a power clean or squat clean depending on what your focus is. If you have no focus, work on power cleans and power jerks.

(15 min cap)

115lbs

FITNESS

The workout should be a sprint workout.

The first two rounds of deadlifts should be unbroken and easy with good form, so choose weight accordingly. There is a difference between wanting to do a heavier weight, and being able to use a heavier weight for this workout. If you cannot get the reps unbroken, you must go with a weight you can.

3 Round for Time
15 Deadlifts, (P: 225/145, C:245/165)
15 Dumbbell Push Press, (P:45/30; C:50/35) 40#

DO NOT DROP DBS FROM OVERHEAD. 15 BURPEE PENALTY IN MIDDLE OF WORKOUT

Core Finisher if you have time: Tabata FLutter Kicks


Posted by JTD1216 at 6:46 AM

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