STRENGTH
Strict Press
3 sets of 5 at same weight
115x5/115x5/115x5
Start at ~70% of 1RM Press
If ANY shoulder issues, use KB or DB and perform 3 sets of 8-10 same weight
FITNESS
5 Rounds
10 Burpees
10 Shoulder to Overhead - 75LBS
Cash Out for All: Tabata Flutter Kick
TIME: 6:48!!
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: |
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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. |
3.31.2015
033115
3.30.2015
033015
STRENGTH
Development:
Goblet Squat 3 sets of 10
or
Double KB Squat 3 sets of 10
Enhancement, Performance, Competition:
Front Squat 3 sets of 5
145x5
FITNESS
AMRAP 12
20 DB Walking Lunge Steps - 30lbs
10 Plank Row (Total)
100 Meter Run
5 rounds even!!
3.26.2015
052515
STRENGTH
18 Min to work up to a
Heavy Hang Power Snatch OR Heavy Hang Power Clean (165--missed 170 twice)
FITNESS
Part 1:
300 M Row Test - :58
Top Time in the Gym for Male and Female Wins a $10 Apparel Credit
Part 2:
Four sets for max reps of:
60 seconds of Double Dumbbell Ground to Overhead
60 seconds of Sit-Ups
60 seconds of Rest
141 reps