Tuesday, December 3, 2013


warmup- plank wars
skill/strength- ring rows 5,5,5,5,5
wod- 100 ball slams, accumulate 4 minutes of plank
cooldown- false grip pull up me

CrossFit recognizes 10 general physical skills, and goes further to say that you are as fit as you are competent in each of these 10 skills! Each of us come from a different athletic background with the result that each of us has our strong points and our weak points. An ultra-runner may walk into our box off the charts of the cardiovascular/respiratory endurance skill but not be able to squat half their body weight thus showing an impacted level in the Strength skill. A power-lifter may not be able run a mile without stopping showing the other end of the spectrum.
We’re here to correct those deficiencies. We train it all, aiming to improve all the physical skills, while specializing in none of them. Our goal is to produce well-rounded athletes ready to handle anything… and handle it DAMN WELL! What type of athlete are you? Whats your strong points, what are your weak points?
Here’s the list of the 10 general physical skills in case you haven’t heard.
1. Cardiovascular/respiratory endurance – The ability of body systems to
gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and
utilize energy.
3. Strength - The ability of a muscular
unit, or combination of muscular units,
to apply force.
4. Flexibility - the ability to maximize
the range of motion at a given joint.
5. Power - The ability of a muscular
unit, or combination of muscular units,
to apply maximum force in minimum
6. Speed - The ability to minimize the
time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize
transition time from one movement
pattern to another.
9. Balance - The ability to control the
placement of the bodies center of
gravity in relation to its support base.
10. Accuracy - The ability to control
movement in a given direction or at a
given intensity.
The above list was hoisted from an issue of the CrossFit Journal.

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