Tuesday July 4/17 - CrossFit Foundations
CrossFit Foundations
By Greg Glassman - CrossFit
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, Accuracy.The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.CrossFit athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.
Tuesday July 4, 2017
Focus:
12 mins 2Build to a heavy Thruster.
Workout Of the Day:
For Time:100 Thrusters 75/55Every Drop you must Run 400m.( No resting with the bar below Front rack/ it is considered a drop).Lvl 2 FitnessFor Time:75 or 100 Thrusters 65/35 ( scale accordingly)Every Drop you must Run 400m.( scale run distance rather then reps)( No resting with the bar below Front rack/ it is considered a drop).Lvl 1 TechniqueFor Time:125 KB Swings 24/16Every Drop you must Run 200m.( No resting and holding the kb, must stay in constant motion/ resting it is considered a drop).Lvl 4 CompetitorFor Time:100 Thrusters 95/65Every Drop you must Run 400m.( No resting with the bar below Front rack/ it is considered a drop).
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
Contact us:
