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.



Posted on April 5, 2015 by Judah • 0 Comments

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.


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)


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.




Three rounds for time of:

Row 500 Meters

12 Deadlifts (BW or 3/4 BW) 165

21 Box Jumps (20″)

Cashout: Tabata Barbell Curls


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