Workout of the Day (WOD)

Thursday 8/22/13

I heard many of you really enjoyed yesterdays workout, but you may have felt like the picture below after :-)


I want to remind everyone of what we cover and why we do so many different strengths, skills, movements and styles of workouts here at CrossFit Interbay.

CrossFit recognizes 10 general physical skills, and goes further to say that you are as fit as you are competent in each of these 10 skills! Each of us comes from different athletic background with the result that each of us has our strong points and our weak points. An ultra-runner may walk into our gym off the charts of the cardiovascular/respiratory endurance skill but not be able to squat half their body weight thus showing an impacted level in the strength skill. A power-lifter may not be able run a mile without stopping showing the other end of the spectrum.

We’re here to correct those deficiencies. We train it all, aiming to improve all the physical skills, while specializing in none of them. Our goal is to produce well-rounded athletes ready to handle anything… and handle it DAMN WELL! What type of athlete are you? What’s your strong points, what are your weak points?  Also, if you ever want to specialize for a specific sport, race or event talk with your coaches and/or me and we can modify workouts to fit your needs.

Here’s the list of the 10 general physical skills in case you haven’t heard.

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.

The above list was borrowed from an issue of the CrossFit Journal.

Strength:  Backsquat Week 3

3 Rounds
30 KB Swings (55/35)
25 Front Squats (95/65)
20 Sit Ups

This is one of my favorite videos that put out.  Heath and Wellness at 64: Greg Walker