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.

5.28.2015

052815

STRENGTH

Development:


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

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

dd 5-10 lbs to last week. No more than 10 lbs.

145# heavy!

FITNESS

1 minute of wall Balls, 1 minute of double unders, 1 minute of rowing
1 minute of wall balls, 1 minute of double unders, 2 minutes of rowing
1 minute of wall balls, 1 minute of double unders, 2 minutes of rowing
1 minute of wall balls, 1 minute of double unders, 1 minute of rowing


127 :(

5.27.2015

052715

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

Add 5-10 lbs to last week

220# !!

FITNESS

Every 6 minutes, for a total of 3 sets, complete the following as quickly as possible:

Row 500 Meters

30 Kettlebell Swings 24KG

15 Pull Ups



5.26.2015

052615


STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week

125lbs

Odd: 5 Pull Ups

FITNESS

Complete as many rounds as possible in 12 minutes:
Ball Slam – 10 Reps 40#
Clapping Push Up – 10 Reps
Broad Jumps for distance – 5 Reps
(1 Mat length)

6 round even

5.21.2015

052115

STRENGTH

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

FITNESS

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



052015

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

210lbs



FITNESS

4 rounds for time of:
15 kettlebell swings (32/24)
15 push-ups/deficit push ups with hands on 25-lb. plates
Run 400 meters

13:29


051915

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week
120Lbs

Odd: 5 Pull Ups (or strength building equivalent)

FITNESS

Fight Gone South
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
Hang Power Snatch 75/55
Double Unders
20″ Burpee Box jump
Push Press 75/65
Row

172 reps

5.14.2015

051415

STRENGTH


In 20-25 Min, Find 1RM Back Squat

240# PR!!!



051215

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

205LBS



050815

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press

115LBS

Odd: 5 Pull Ups



5.07.2015

050815

2 rounds max squat. Body weight or 225 whichever heavier

185 x 8
185 x 4



5.05.2015

050515

1RM strict press

150lbs



5.04.2015

050415

STRENGTH

Development:

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

Enhancement, Performance, Competition:

In ~20 min Find 1 RM Front Squat

205# PR!

FITNESS

Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meters

12 Back Squats (135/95 lbs – taken from the floor)

4 rounds plus run plus 9 squats