Sep 21 2012
Congrats to Rob and Rod on getting their FIRST Muscle Ups yesterday!
The 10 General Physical Skills
1.Cardiovascular/respiratory 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 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 from one movement pattern to another.
9.Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10.Accuracy – The ability to control movement in a given direction or at a given intensity.
Above are the skills we are trying to perfect in CrossFit. The Top 4 (C/RE, Stamina, Strength, and Flexibility) are physiological changes – that is they require TRAINING to get better at and when you get better we can measure a physiological difference in your bodies’ tissue.
The Bottom 4 (Coordination, Agility, Balance, Accuracy) are Nuerological adaptations – that is that they require PRACTICE to get better. Hence yesterday’s WOD.
The Middle 2 (Power and Speed) require BOTH PRACTICE AND TRAINING to imporve – I know, what a bummer.
In the coming months as we expand into the old space we’ll have open gym times and scheduled ‘lower’ instensity recovery days focused on practicing skills.
Teams of 2
100 Double Under Buy-In
– then –
7 Deadlifts (225/135)
14 Burpees / While Partner Holds DL
Both partners will do Double Unders until 100 are complete. Then, without rest, partner A will do 7 deadlifts. On the top of the 7th they will hold the top of the Deadlift while partner B does 14 Burpees. If the bar is dropped the Burpees Stop and Partner A must pick it up and continue holding for the Burpees to continue. After 14 Burpees 1 round is complete, switch positions (now partner B Deadlifts and A Burpees) for a total – including Double Unders – of 12 Min.