Our first day was awesome!! We had lots of new people from Smithfield PD, an OBGYN and a great group of soccer mom’s, not to mention a few great friends who come by and hit our first wod. We also had our first official gym record set today as well. Coach Brett did a one rep max overhead squat at 195#, which is 20#’s over his last PR! Way to go Brett!!
50 – Double Unders (3x singles)
15 – Burpees
40 – Double Unders
12 – Burpees
30 – Double Unders
9 – Burpees
20 – Double Unders
6 – Burpees
10 – Double Unders
3 – Burpees
(Experienced crossfiters, wear the 10# vest)
What is Fitness? That all depends on who you ask… Ask a triathlete and they’ll tell you fitness is all about VO2 max (ie how efficiently you use oxygen.) Many well-respected training organizations don’t even attempt a definition of “fitness”. CrossFit has developed 3 models that are used to guide and evaluate fitness. The 3 models are; 10 general physical skills, the Hopper, and 3 metabolic pathways.
10 General Physical Skills are; cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy. Someone who claims to be fit would need to be competent in each of the areas above. While we all have weaknesses our goal should be to have some level of competency in each of the areas listed above.
The Hopper; fill a hopper with several different physical challenges. Examples, run a 10k, max deadlift, carry or drag a heavy weight a long distance, dig a hole, build a sandbag wall, the more varied the task the better. Pick 3 tasks out randomly. How does your fitness regime prepare you for those tasks? Real life isn’t 3 sets of 10 or 30 min ao the treadmill at 5.6 mph and a 4% incline.
3 Metabolic Pathways– there are 3 metabolic pathways that provide energy for all activity. Finding your one or two rep max in any lift, is the phosphagen pathway. This pathway only lasts for a few seconds and services very high-powered activities. The second pathway is the glycolytic pathway. The activities that fall into this range are those that last from several seconds to a few minutes, examples; running a 400m or performing a set of heavy thrusters. The third is the oxidative pathway these activities last more than several minutes. For example running a mile or more, biking, swimming, or rowing longer distances. Overworking one pathway will lead to a deficiency in another. Work to increase your capacity over all three pathways.
A little CrossFit school of thought…
A common phrase you’ll read or hear talked about in CrossFit circles is “preparing for the unknown and the unknowable”. Another is “Our specialty is not to specialize, in combat, survival, and life in general punishes the specialist”.
I believe all these to be true, what we Crossfitters sometimes fail to mention though are the long-term benefits of CrossFit. When I’m 7o and I trip and fall over one of my grand kids toys in the driveway, I’m going to hop back up just like I was doing a burpee at the gym!