WOD: 04/06/19
Saturday Stations
5 rounds of:
1 minutes Max reps at:
Wall-balls, 20/14-lbs.
Alternating Dumbbell Snatches, 50/35-lbs.
Toes to Bar
Row for Calories
Rest
BE THERE!
WOD: 04/05/19
Power clean 5-3-3-1-1-1 reps.
3 rounds for time of:
15 Power Cleans, 135/95-lbs.
15 Ring Dips
WHAT IS FITNESS?
By Greg Glassman
Implementation
Our fitness, being “CrossFit,” comes through molding men and women that are equal parts gymnast, Olympic weightlifter and multi-modal sprinter or “sprintathlete.” Develop the capacity of a novice 800-meter track athlete, gymnast and weightlifter and you will be fitter than any world-class runner, gymnast or weightlifter.
Next let us look at how CrossFit incorporates metabolic conditioning (“cardio”), gymnastics and weightlifting to forge the world’s fittest men and women.
Article borrowed from https://journal.crossfit.com/article/what-is-fitness
Be there.
WOD: 04/04/19
Rowboat Cindy
3 rounds Each For Time of:
Row 1000m
5 rounds of “Cindy”
WHAT IS FITNESS?
By Greg Glassman
Common Ground
The motivation for the three standards is simply to ensure the broadest and most general fitness possible. Our first model evaluates our efforts against a full range of general physical adaptations. In the second, the focus is on breadth and depth of performance. With the third, the measure is time, power and consequently energy systems. It should be fairly clear that the fitness CrossFit advocates and develops is deliberately broad, general and inclusive. Our specialty is not specializing. Combat, survival, many sports and life reward this kind of fitness and, on average, punish the specialist.
Sickness, Wellness and Fitness
There is another aspect to the CrossFit’s fitness that is of great interest and immense value to us. We have observed that nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. Though tougher to measure, we would even add mental health to this observation. Depression is clearly mitigated by proper diet and exercise; i.e., genuine fitness.
For example, a blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athlete’s blood pressure; a body fat of 40 percent is pathological, 20 percent is normal or healthy, and 10 percent is fit. We observe a similar ordering for bone density, triglycerides, muscle mass, flexibility, HDL or “good cholesterol,” resting heart rate and dozens of other common measures of health. Many authorities (e.g. Mel Siff, the NSCA) make a clear distinction between health and fitness. Frequently they cite studies that suggest that the fit may not be health protected. A close look at the supporting evidence invariably reveals the studied group is endurance athletes and, we suspect, endurance athletes on a dangerous fad diet (high carbohydrate, low fat, low protein).
Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise, examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness and fitness are measures of the same entity. A fitness regimen that does not support health is not CrossFit.
(As a note of interest, Siff, whom we often respect and admire, holds his atherosclerotic disease and subsequent heart attack as anecdotal evidence of the contention that fitness and health are not necessarily linked because of his regular training and “good diet.” When we researched his dietary recommendations, we discovered that he advocates a diet ideally structured for causing heart disease — low fat/high carb. Siff has fallen victim to junk science!)
Figure 2: The Sickness-Wellness-Fitness Continuum.
Article and image borrowed from https://journal.crossfit.com/article/what-is-fitness
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