240714 + An insight into our training strategies Pt. 3 – Painting a Picture of Fitness

Last time we discussed Strength and its different properties. Strength is arguably the most important component of fitness and its development should never be stopped.
In addition to strength CrossFit has nine more fitness qualities outlined in its Ten General Physical Skills. They are:

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.
Flexibility: The ability to achieve 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.

The idea of fitness should apply to all sports. Different components of fitness may be more or less desirable based upon your goals but they all have a place in a well developed program for optimal result. For instance, a bobsleigh athlete needs a high level of work capacity to make it through their training sessions, as well as excellent balance agility and coordination to precisely push the sled down the track but they are in essence power athletes and everything else is ancillary to power. On the flip side a rhythmic gymnast needs strength and power to execute jumps and spins but flexibility balance and coordination are principles to their sport and should be the main focus.
CrossFit’s focus is on 1. Increasing work capacity across broad time and 2. Modal domains. So, we inherently place a large portion of focus into strength development (in all its facets) and energy systems conditioning (an encompassing term for Stamina and Cardiorespiratory Endurance). Our second focus is the aspect of Modal Domains. What we mean by Modal Domains is the number of ways in which we can express our fitness. A great cyclist isn’t necessarily a great runner, even though they may possess the conditioning for it. Just as a great power lifter may not be a great Olympic weightlifter as his skills as a weightlifter are not developed. So we must develop the skills required to demonstrate our fitness across different modalities.
I’ve heard Fitness defined simply, as, ‘Ones ability to perform a task’. There are different requirements for different tasks, and a properly balanced fitness program will develop and balance all of the Ten General Physical skills to optimize performance. Some take different means, time frames, and levels of commitment, while some are gifts of genetics, but all can be trained and are integral to creating a truly ‘Fit’ individual.

10 min:
KB Snatch x10/side,
Reverse lunge with twist x5/side
RFESS 4×4-6 Starting at finsih wt. from last week
30 min @ moderate pace:
500m row,
3 rounds of: 5 Pull-ups, 10 Push-ups, 15 Squats,
400m run,
3 Rounds of: 5 Pull-ups, 10 S.D. Box jumps, 15 KB swings


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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