CrossFit Cincinnati: Friday, January 27, 2012

January 27, 2012

Friday, January 27, 2012

"The nice thing about teamwork is that you always have others on your side." - Margaret Carty

Warm-up: 400 m run, 10 Body rows/Push-ups/Squats/Back ext x2, 5-5 Bench Press

Mobility: Shoulders, Chest, Quads, 40 sec Squat hold

WOD:
Strength: Bench Press 5-5-5 (70% 1RM)
Then:
Tabata 'Karen"
150 Wall Balls Tabata Style (20 sec work/10 sec rest)
Score = total time!
9:30 Class: Patrick with 165 and 7:47, Kelly with 65 and 8:45 (12#).
4:30 Class: Toby going with 1 rep max of 285 (PR) and 6:48, Nick 215 and 7:19, Greg 185 and 8:07, Onnie 115 and 8:19 and Cyndy 75 and 9:45.
6:00 Class: Josh with 245 and 6:19, Jeff 185 and 6:42, Ryan 145 and 8:37 and Erin 65 and 7:46 (12#). Nice work, guys!

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WHY CROSSFIT?

10 Physical skills
1. CARDIOVASCULAR/RESPIRATORY ENDURANCE- THE ABILITY OF THE BODY SYSTEMS TO GATHER, PROCESS, AND TRANSPORT OXYGEN. 2. STAMINA- THE ABILITY OF THE BODY TO PROCESS, STORE, DELIVER, AND UTILIZE ENERGY. 3. STRENGTH- THE ABILITY OF A MUSCULAR UNIT, OR COMBO OF MUSCULAR UNITS TO APPLY FORCE. 4. FLEXIBILITY- THE ABILITY OF MAXIMIZING RANGE OF MOTION AT A GIVEN JOINT. 5. POWER- THE ABILITY OF A MUSCULAR UNIT, OR COMBO 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 BETWEEN ONE MOVEMENT PATTERN TO ANOTHER. 9. ACCURACY- THE ABILITY TO CONTROL MOVEMENT IN A GIVEN DIRECTION OR AT A GIVEN INTENSITY. 10. BALANCE- THE ABILITY TO CONTROL THE PLACEMENT OF THE BODIES’ CENTER OF GRAVITY IN RELATION TO ITS’ SUPPORT BASE.
Why we do CrossFit!
Why do we do CrossFit? Who really relies on the results of their fitness to preserve their lives? Soldiers, Police and Fire fighters. What is being adopted throughout the Special Forces communities, Secret Service, US Marshals, FBI, ATF and many other people who rely on fitness to preserve their lives? CrossFit. When it comes to an endeavor where being weak costs you your life, they do CrossFit. Most of us do not require that level of fitness in our daily lives. Why train this hard? If you look at a continuum when on one side is residing in a nursing home and the other end the decathlete (or similar well rounded capable individual), ask this simple question: Which side do I want to be on? Time, aging, and lifestyle conspire to put us in long term care homes and alike. The harder we pull toward the elite side of the continuum, the less close we are to the nursing home. If teaching a 57 year old women to dead lift 200 plus pounds seems extreme, think of the grandmother who can't pick up her #20 grandson. Which place do you want to be in? Very few of us will get to the level of being on the CrossFit website for some outstanding physical feat. We CAN all work diligently to achieve the best effort and results our age and ability allow us to achieve. Much of what we do is based on functional exercises, executed at high intensity that are varied to the point of near randomness. Why? Our goal is to create people who are capable in ALL aspects of fitness. When the SEAL Teams and Special Forces adopt Swiss balls as a major tool to keep them alive when it counts, I will buy them. Until that time, we will do CrossFit.

CrossFit Cincinnati

Work like you don't need money. Love like you have never been hurt. Dance like no one is watching. Exercise until you puke!

January 27, 2012

Friday, January 27, 2012

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