Crossfit: March 2015

3.31.2015

033115

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!!

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

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