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.

4.28.2015

042815


STRENGTH

Strict Press

3×5.
105/105/105
Deload Week

Use whatever weight you used to start. (DON’T GO HEAVY)

If shoulder issues, use KB or DB and go 3 x 8-10.

FITNESS

Complete 5 Rounds:
115lbs Push Press – Max Reps Unbroken
Sprint –100 yds
Ring /boxDips – Max Reps Unbroken
Sprint – 100 yds
Rest 90 Seconds
*Use 75% bodyweight for Push Press.

41/44/16:12

Posted by JTD1216 at 6:10 PM 0 comments

4.27.2015

042715

Back Squat 3×5 add 5 lbs to last back squat weight weight

165/170/170

FITNESS

21-15-9

Deadlifts 165#

Wall Ball Shots 20#

Burpees

9:25






Posted by JTD1216 at 4:17 AM 0 comments

4.23.2015

4-24-15

Front Squat 3 sets of 5

150/150/150





Posted by JTD1216 at 5:58 PM 0 comments

4.21.2015

042115

STRENGTH

Strict Press

120-120-120

3 sets of 5 at same weight

Add 5 lbs to last weeks weight or Start at ~70% of 1RM Press

If ANY shoulder issues, use KB or DB and perform 3 sets of 8-10 same weight

FITNESS

20 Min AMRAP

5 Strict Chin Ups

10 DB Push Press

15 Burpees

7 rounds + 21. 35lb DB

Posted by JTD1216 at 4:13 AM 0 comments

4.06.2015

040615


2015-04-06
2015-04-06
Posted on April 5, 2015 by Judah • 0 Comments
004

Today we will be Back Squatting. We will Back Squat every 3rd Squat Day. Front Squats do more work to strengthen the core muscles, which is the foundation to squat strength. Many people when back squatting do not fail due to lack of leg strength, but fail due to another weak link in the chain. By focusing on strengthening these links, we get stronger overall.

WARM UP/MOVEMENT CORRECTION

Mini Band Warm Up On All Exercises

10 Monster Walk Steps each Leg Forward and Reverse

10 Lateral Steps Each Side

10 Glute Bridges/Single Leg Glute Bridges (bands at knee)

10 Squats (Bands at Knee)

10 Push Ups

10 Scorpion Kicks (No Bands)

STRENGTH

Development: Goblet Squat 3 sets of 10 or Double KB Squat 3 sets of 10

Enhancement, Performance, Competition:

Back Squat 3 sets of 5 same weight. Start at ~70%. If you do not know your 1RM do 3 relatively heavy sets of 5 at same weight.

155/155/155


FITNESS

“Christine”

Three rounds for time of:

Row 500 Meters

12 Deadlifts (BW or 3/4 BW) 165

21 Box Jumps (20″)

Cashout: Tabata Barbell Curls

13:35




Posted by JTD1216 at 5:39 AM 0 comments

040315

STRENGTH

Hang Power Snatch or Power Snatch

Depending on Mobility to reach Starting Position

5 sets of 3 same weight

65/65/65 x 5 each




Posted by JTD1216 at 5:29 AM 0 comments
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