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.

2.18.2015

2-18-15


STRENGTH

12 min EMOTM

even: 5 DB Snatch Ea Arm -

odd: 10-20sec Chin UP Eccentric Hold

12 min EMOTM

even: 5 Hang Power Snatch 75#

odd: 7 Chin UPs/Weighted Chin Ups Bw/12KG/12/8/bw/

FITNESS

2K Row

30 Burpees to 6 in target

(P/C: 50 Burpees)

Everyone should row, so we will start in heats. Fast Rowers First.
17:24

Posted by JTD1216 at 6:10 PM 0 comments

2.17.2015

2-17-15

STRENGTH

12 min EMOTM even:

Odd:

7 Db Hang Clean and Push Press or 7 Hang Power Clean and Push Press - 115LBS

Even: 10 Knee Tucks or 10 Knee 2 Elbow


FITNESS

84 Single Unders or 42 DU’s

21 DB Push Press, 40#

21 Russian Kb Swings/American Swings 20KG
Singles

60 Single Unders or 30 DUs


15 DB Push Press,

15 Russian KB Swings,

36 single unders or 18 DU’s

9 DB Push Press,

9 KB Swings

12 minute Cap

Cash Out:

30 Ab Wheels and Mobility



Posted by JTD1216 at 3:37 PM 0 comments

2.12.2015

021215


Enhancement/Performance/Competition

6 rounds Back Squat 1,1,1,1,1,1
230# PR

FITNESS

Row 1000 Meters

75 Russian Kettlebell Swings 20#

(Perf/Comp KB-AMerican @ (24/16))

50 Wall Ball 20#

25 Toes to Bar

Came 4 t2b short of 15 min time cap



Posted by JTD1216 at 4:42 AM 0 comments

2.05.2015

2-4-15

STRENGTH

15 Min to Work to a 3 RM Push Press

160#

FITNESS

Development, Enhanced, and Performance:

5 rounds for time, 10 Push Press, 10 Pull Ups @ 75% of 3RM Push Press

120#

11:12




Posted by JTD1216 at 6:32 PM 0 comments

2.03.2015

2-3-15

Front squat 1RM 200#!!

2015-02-02
2015-02-02
Posted on February 1, 2015 by Judah • 0 Comments
021 (2)

Guys Night Out on Saturday at 7PM. We are meeting at English Ale House in Providence. See Facebook for more details!

WARM UP/MOVEMENT CORRECTION

2 rounds

BW Good Morning x 15

Fire Hydrants x 10 each leg

PVC OH Lunge x 10 Each Leg

Swivel Hips x 10 each leg

Bent Leg Hollow Hold x 15 sec

Scap Push ups x 10

STRENGTH

Development: Goblet Squats 5×8

Enhanced: Front Squats- up to 6 sets of 1

Today is the culmination of a 5 week Front Squat cycle. Today you will be working up in weight on Front Squat singles, and hopefully obtaining a new 1RM. The first working set should be the weight you did for your Triples, the second working set should be the weight you did for your doubles, the third working set should be close to your old 1RM, the fourth set should ideally be a new 1RM. If you make that, go for a heavier weight if possible. If you fail, go back and get some singles at your old 1RM.

FITNESS

Open Workout 11.2

AMRAP 15 minutes of:
9 Deadlifts (155lbs / 100) 135
12 Push-ups
15 Box jumps (20")

7 rounds


Posted by JTD1216 at 5:47 PM 0 comments
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