Make Your Weakness a Strength

Mar 9th, 2015

Category: CrossFit

Make Your Weakness a Strength



The key is to be well rounded – Take a look at the list below to see what you think could use some improving!

                                                              10 Components of Physical Fitness
Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
Stamina – The ability of body systems to process, deliver, store, and utilize energy.
Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility – the ability to maximize the range of motion at a given joint.
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – The ability to minimize the time cycle of a repeated movement.
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
Agility – The ability to minimize transition time from one movement pattern to another.
Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
Accuracy – The ability to control movement in a given direction or at a given intensity.

Overhead Squat

14 Minute AMRAP
14 Burpees
14 Front Rack Lunges (95,65)
14 Pull-ups

Level 2 – (75,55)
Level 1 – 10 reps, (65,35)

Conditioning Class: WOD
Every 2 minutes for 20 minutes:
Indoor Shuttle Sprints
Cones will be set up inside, 15’ apart each. Run from start line to 15’ cone and back. Then to the 30’ cone and back, etc. – finishing with 75’ cone and back. All out effort each time, record splits.

Conditioning Class: Core
Double Alternating Tabata
– Hollow Hold
– Superman Hold

DISCUSSION 12 Comments

  1. Sanchez 03/11/2015 at 12:25 pm

    OHS: 165×3
    WOD: 3 + 7 (10 reps per movement per round)

  2. Joel 03/11/2015 at 12:16 am

    OHS: 115#
    WOD: 4+14 RX (subbed 10 front squats for 14 lunges)

  3. Trevor Crean 03/10/2015 at 11:45 pm

    Feeling a little beat up from yesterday.
    OHS: 115#
    WOD: 5+17 L2

  4. Brendan Cottam 03/10/2015 at 11:28 pm

    WOD: 5 + 2 RX

  5. melstec 03/10/2015 at 10:53 pm

    Strength: 125#
    WOD: 5 + 7 – subbed ring rows for pullups due to ripped hands

  6. CashLady 03/10/2015 at 3:39 pm

    Strength: 110#
    WOD: 4 + 21

  7. Petra 03/10/2015 at 12:41 pm

    Strength: 90#
    WOD: 4+41 rx

  8. Frawls 03/10/2015 at 11:53 am

    Hatch Squat Program instead of OHS
    WOD: 4+37 Rx strict pullups

  9. Crowley 03/10/2015 at 11:48 am

    ohs: 225×3
    wod: 5+15rx

  10. Brian M. Maser 03/10/2015 at 10:47 am

    OHS: 200×3
    WOD: 4+19 Rx

  11. Jason 03/10/2015 at 10:39 am

    Strength: 195# x3 surely a PR, if one keeps track of 3RM weights.. though just 10# shy of 1RM
    WOD: 4+9 Rx

  12. Shamwow 03/10/2015 at 2:31 am

    7PM Exercise Club will meet on Tuesday night this week. As for your Catfish related discussion points:

    – How much of Courtney’s stress regarding Issak can be attributed to Cassidy?
    – How much of Courtney’s situation simply “goes with the territory?” Clearly, Issak crossed the line, but at what point?
    – Can a human being honestly appear on Judge Mathis (or any other similar show for that matter) and still maintain their dignity?