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.




Bench Press (~20 Minutes)

1@10 reps @65%, 1@8 Reps 70%, 1@6 reps 75%, 1@4 reps 80%.


In between Sets, Single-Arm Dumbbell Row x 6-8 each arm.



This is a spin off of a Gym Jones Workout called Tail Pipe. If you do the KB Hold correctly, it will feel like you are breathing through a tail pipe. Make sure to use adequate weight and properly brace yourself and maintain midline stability for the carry.

3 rounds

Row 300M

45 Second Double KB Front Rack Carry/Hold (KB tucked under chin) (24/16) 24kb

40 Double Unders singles


Cash Out Tabata DB/BB Curls
30 db

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