WOD: 04/03/19

Deadlift 5-3-3-1-1-1 reps
(80%, 85%, 90%)

For time:
3:00 Handstand Hold
21 Dumbbell Burpee Deadlifts, 50/35-lbs.
2:00 Handstand Hold
15 Dumbbell Burpee Deadlifts
1:00 Handstand Hold
9 Dumbbell Burpee Deadlifts

WHAT IS FITNESS?

By Greg Glassman

CrossFit’s Second Fitness Standard

The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges, where no selective mechanism is operative, and being asked to perform feats randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.

The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks and tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.

CrossFit’s Third Fitness Standard

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen (or phosphocreatine) pathway, the glycolytic (or lactate) pathway and the oxidative (or aerobic) pathway. The first, the phosphagen, dominates the highest-powered activities, those that last less than about 10 seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.

Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. More on that later.

Figure 1: The metabolic pathways’ contribution of total energy versus time.

Article and image borrowed from https://journal.crossfit.com/article/what-is-fitness

WOD: 04/02/19

“Shot Put”

30-25-20-15-10-5 reps for time of:
Med-ball Cleans, 20/14-lbs.
Step-ups with Med-ball, 24”/20”
Sit-ups with the Med-ball

What is Fitness?

By Greg Glassman

CrossFit’s First Fitness Standard

There are 10 recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. You are as fit as you are competent in each of these 10 skills. A regimen develops fitness to the extent that it improves each of these 10 skills.

Importantly, improvements in endurance, stamina, strength and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast, improvements in coordination, agility, balance and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

Article and image borrowed from https://journal.crossfit.com/article/what-is-fitness

WOD: 04/01/19

“Indiana Jones”
20 Minute AMRAP of:
1 Rope Climb
10 DB Hang Clean and Jerk, Right Arm, 50/35-lbs.
50 Double-unders
1 Rope Climb
10 DB Hang Clean and Jerks, Left Arm, 50/35-lbs.
50 Double-unders

What is Fitness?

By Greg Glassman

What is fitness and who is fit?

In 1997, Outside Magazine crowned triathlete Mark Allen “the fittest man on Earth.” Let us just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit. Then what title do we bestow on the decathlete Simon Poelman, who also possesses incredible endurance and stamina yet crushes Mr. Allen in any comparison that includes strength, power, speed and coordination?

Perhaps the definition of fitness does not include strength, speed, power and coordination, though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines “fitness” and being “fit” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the National Strength and Conditioning Association (NSCA), the most respected publisher in exercise physiology, in its highly authoritative "Essentials of Strength Training and Conditioning," does not even attempt a definition.

CrossFit’s Fitness

For CrossFit, the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit provide its own definition of fitness. That is what this article is about: our “fitness.”

Our pondering, studying, debating about and finally defining fitness have played a formative role in CrossFit’s successes. The keys to understanding the methods and achievements of CrossFit are perfectly embedded in our view of fitness and basic exercise science.

It will come as no surprise to most of you that our view of fitness is a contrarian view. The general public both in opinion and in media holds endurance athletes as exemplars of fitness. We do not. Our incredulity on learning of Outside’s awarding a triathlete the title of “fittest man on Earth” becomes apparent in light of CrossFit’s models for assessing and defining fitness.

CrossFit makes use of three different standards or models for evaluating and guiding fitness. Collectively, these three standards define the CrossFit view of fitness. The first is based on the 10 general physical skills widely recognized by exercise physiologists. The second standard, or model, is based on the performance of athletic tasks, while the third is based on the energy systems that drive all human action.

Each model is critical to CrossFit, and each has distinct utility in evaluating an athlete’s overall fitness or a strength-and-conditioning regimen’s efficacy. Before explaining in detail how each of these three perspectives works, it warrants mention that we are not attempting to demonstrate our program’s legitimacy through scientific principles. We are but sharing the methods of a program whose legitimacy has been established through the testimony of athletes, soldiers, cops and others whose lives or livelihoods depend on fitness.

Article borrowed from https://journal.crossfit.com/article/what-is-fitness

WOD: 03/31/19

3 Rounds for time of:
9 Burpees, bar-facing
6 Handstand Push-ups
3 Deadlifts, 75% of 1RM

*Rest 3 minutes & repeat.

*Rest 3 minutes & repeat again.

WOD: 03/30/19

Team Kelly
Teams of 3:
5 rounds for reps of:
Partner 1: Run 400 meters
Partner 2: Max box jumps, 24/20-inch box
Partner 3: Max wall-ball shots, 20/14-lb. ball

*Switch partners when athlete returns from run.

WOD: 03/29/19

5 rounds for max reps of:

Dumbbell Floor Press, 50/35-lbs.

Strict pull-ups

*Rest 2 minutes between rounds.

EXTRA:
Tabata Ski or Bike

WOD: 03/28/19

“Step-up”
20 minute AMRAP of:
50 Step-ups, unweighted
50 Sit-ups
50 Kettlebell Swings, 53/35-lbs.
30 Step-ups, 53/35-lbs.
30 Toes to Bar
30 Kettlebell Thrusters, 53/35-lbs.

EXTRA:
Alternating 1 and ½ Tabata
1: Right Arm Russian KB Swing
2: Dead Hang
3: Left Arm Russian KB Swing

4: Dead Hang

WOD: 03/27/19

10 Minute EMOTM of:
Ring Muscle-up Practice (see options)

Option 1: 3-5 MU

Option 2: 3-5 Scaled MU

Option 3: Alt. 5-10 Pull-ups/Dips

"Nasty Girls"
3 Rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 135/95-lbs.

Nasty Girls is a CLASSIC CrossFit workout. Check out this video from 2005 when the workout first came out. CrossFit has come a LONG WAY!!!

WOD: 03/26/19

“DreamBoat”

For time with a Partner:
8000m Row/Ski/Bike

*Switch every 1000m. 

EXTRA:
SandBag Squats 5 x 10 reps

Make sure to submit your last Open Score by 5pm Monday at HTTPS://GAMES.CROSSFIT.COM/ 

WOD: 03/25/19

“Double Duty”
4 rounds for time of:
400m Run
20 Double Dumbbell Snatches, 35/25-lbs.
10 Burpees over the Dumbbells

EXTRA:
EMOTM for 10 minutes:
Odd: 30 second Handstand Hold
Even: Max Push-ups