Foote's CrossFit Daily

Why do "YOU" CrossFit?

- It's FUN

- To stay in shape

- To be surrounded by like minded people

- Enjoy pushing your body's limits

- Like the motivation of class setting

- Enjoy the variety of workouts - (constantly varied)

- Like the full body workout vs. isolation workout - (functional movements)

- Like the intensity - (high level of intensity)

- Like the AWESOME coaches at KING CrossFit

 

What ever YOUR personal reasons are as to why you CrossFit, there are ten recognized fitness domains that your body improves upon when performing CrossFit type exercises. 

CrossFit is NOT a specialized fitness program, but a deliberate attempt to optimize physical competence in each of the TEN RECOGNIZED FITNESS DOMAINS:

1)  ENDURANCE - The ability of body systems to gather, process, and, deliver OXYGEN.

2)  STAMINA - The ability of a muscular unit or combination of muscular units to process, deliver, store and utilize ENERGY.

3)  STRENGTH - The ability of muscular unit or combination of muscular units to apply FORCE.

4)  FLEXIBILITY - The ability to maximize the RANGE OF MOTION at any given joint.

5)  POWER - The ability of a muscular units or combination of muscular units to apply 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 single 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 it's support base.

10)ACCURACY - The ability to CONTROL MOVEMENT in a GIVEN DIRECTION or at a GIVEN INTENSITY.

 

So next time you're hittin it hard during your WOD, concentrate on your form and nothing else.  Know that with each exercise performed, you are transforming your mind and body towards overall improvement.  

In full confidence, if a CrossFit athlete goes up against a specialized athlete, I will put my money on a Crossfitter.

 

06/19/2009

WARM UP

- Walking Liberty Lunge 

- 30 Sit ups / Knees to elbows

- 30 Dips / Ring dips

- Spiderman Crawl

 

WOD

For time:

300m Run
- 25 Wall-ball 
- 25 Pull-ups

- 25 Push-ups

300m Run
- 20 Wall-ball

- 20 Pull-ups

- 20 Push Ups

300m Run

- 10 Wall-ball

- 10 Pull-ups

- 10 Push-ups

CORE

- 10 L-sit pull ups 4x

or

- Tabata sit-ups 8x