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- 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 time. 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.