CrossFit JTM: Monday, 30 January 2012

Monday, January 30, 2012

Monday, 30 January 2012

Only 1 hero this week, but we'll finish it with the pensacola double bridge run and then eat some crap on Super Bowl Sunday.

Anyway -
"Bradley"
10 RFT
sprint 100m
10 pull-ups
sprint 100m
10 burpees
Rest 0:30

1 comments:

JTM said...: It was getting cold and dark when I got home so I opted for the viking version:

Viking "Bradley"
1o rft
125m row
1o pullup
125m row
1o burpee

26:42 - 1:48, 1:56, 2:02, 2:09, 2:14, 2:21, 2:23, 2:27, 2:28, 2:21
unbroken pullups. burpees just slow and painful.

Tommorrow should be more fun.; January 30, 2012 6:43 PM

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World Class Fitness in 100 words

* Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
* Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
* Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
* Regularly learn and play new sports.

10 elements of fitness

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.

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 body's 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.

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Monday, January 30, 2012

Monday, 30 January 2012

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