Tue 9-29-09

Improving Human Performance.

Quote of the Day:
“I have memories – but only a fool stores his past in the future.”
-David Gerrold

Mon 9-28-09

Sorry about not having any posts over the weekend but I couldn’t login to do them for some reason.  WordPress was hating on me.:(

Remember there will be NO 6:30 PM class tonight.  If you can try and come to the 5:30 if not here is something for you to do on your own.

“Cindy”

AMRAP in 20 min

5 pull-ups

10 push-ups

15 squats

post number of rounds to comments.

Make sure to check out the new schedule.  We have added more new classes beginning this week.

CrossFit believes that their are ten general physical skills that need to be considered when defining fitness. An elite CrossFit athlete is proficient in all ten skills:

  1. Cardiovascular/Respiritory Endurance– The ability of body systems to gather , process and deliver oxygen.
  2. Stamina– The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength– The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility– The ability to maximize the range of motion at a given joint.
  5. Power– The ability of a muscular unit, or combination of muscular units, to deliver 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 from one movement pattern to another.
  9. Balance– The ability to control the placement of the body’s center of gravity in relation to its support base.
  10. Accuracy– The ability to control movement at a given direction or at a given intensity.

The ten general physical skills list that CrossFit follows were determined by Jim Crawley and Bruce Evans, founders of Dynamax and two legit track and field coaches. You may not agree with the list, but take a good look at it. I think it definitely defines the skill set of elite CrossFitters.

A  deficiency in any one of the ten general skills will hinder your ability to achieve elite fitness. Interestingly enough, focusing solely on any one of the ten skills can also blunt your fitness. The goal of CrossFit is to increase your work capacity across broad time and modal domains.  How strong do you need to be? Strong enough to increase your work capacity across broad time and modal domains. How flexible? Flexible enough to increase your work capacity across broad time and modal domains. How in control of your balance, agility or accuracy? Controlled enough to increase your work capacity across broad time and modal domains….. Get where I am going here?

Now, this doesn’t mean you can’t take on some practice or training that focuses on any one skill. Need to work on the balance to get better at handstands? Go for it! Just don’t devote all your time to one skill at the sacrifice of the others.

Which of the ten general skills is your weakness (or weaknesses if its more than one)? How can you work on improving? Does any one believe there should be any other skill(s) added to the list?

Quote of the Day:

“Keep on sowing your seed, for you never know which will grow — perhaps it all will.”

-Albert Einstein

Fri 9-25-09

Important Info: There will be NO class Monday Sept. 28 at 6:30 PM.  We will still have the 5:30 PM class.

CrossFit in the Media:

Quote of the Day:

“Thankfulness is the beginning of gratitude. Gratitude is the completion of thankfulness. Thankfulness may consist merely of words. Gratitude is shown in acts.”

-Henri Frederic Amiel 1821-1881, Swiss Philosopher

Thurs 9-24-09

Important Info: There will be NO class Monday Sept. 28 at 6:30 PM.  We will still have the 5:30 PM class.

Who will be first?

Homework WOD:

Pizza Pie – choose your own toppings.
“Pizza Pie”
400m Run
Choose any 2 movements
21-18-15-12-9-6-3
400m Run

post time and the 2 movements you chose to comments.

Quote of the Day:

“Whenever I have to choose between two evils, I always like to try the one I haven’t tried before.”

-Mae West 1892-1980, American Actress