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.




Back Squat 1 Set of 20 Reps (Start with approximately 60-65% of ~1RM)

140 x 20. A little easy. Could've did 5lbs more

Reps 1-10 should be easy, than continue on each rep up to 20 taking breaths in between each rep

Do not start too heavy as each week we will be increasing weight


3 Min AirDyne Calorie Test; 53 calories

rest 2 min

10 min AMRAP

10 squat jumps

10 Ball Slams

10 toes to bar

130 reps

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