CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
warmup- roxanne w squat jumps
skill/strength- abmat situps hvy
wod- 50m w object, hopping NOT running, alternate legs as best as possible, push jerk @me, 5 rounds (don't hate me)
cooldown- me pullup
warmup- hollow/arch, mobility
skill/strength- hvy pullups, hvy dips, 6,6,6,6,6,
wod- barbell walk @800m, drop bar to rest 15 burpee penalty
cooldown- barbell hold for time
Kallie competed in her first High School Weightlifing Meet yesterday. She performed her three C&J's technically sound, albeit rough around the edges. On her third she went all out at 120 which would be a new personal best for her, and........she nailed it! Kallie had never lifted a single weight in her life until about 9 months ago. It goes without saying that I am out of my mind impressed with my little girl. I think I smell onions...