CrossFit defines fitness as being comprised of 10 GENERAL PHYSICAL SKILLS. If your personal fitness goal is t0 achieve optimum physical competence, then all of the following 10 general physical skills must first be considered:
1. Cardiovascular/respiratory endurance – The ability of our 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.
Interestingly enough, the one element that gets overlooked the most by folks is Flexibility! Flexibility/Mobility is very important to your body if you wish to keep your muscles and joints healthy. The good news? Working to keep your body mobile can be achieved in only 10 minutes a day!
When stretching or rolling-out is listed as the Cash-Out on the whiteboard, time and time again I have witnessed Zoners take this as an opportunity to leave class early because they have to be somewhere else. Please make sure that you allot a full hour for your workouts at The Zone, which should include taking part in the Buy-In, WOD and Cash-Out. Don’t be “that athlete” anymore that doesn’t take care of their body!
I’m sure you’ve heard the Coaches talk about Kelly Starrett and his Mobility WODs before… here is your chance to try them out and see the amazing difference in your own mobility, health and performance!
I have decided to add the MWOD to the daily class Cash-Out as a routine. This will give everyone a chance to see how amazing these exercises are, and give us all the opportunity to complete the MWOD a group. Beginning today, we will be doing the Mobility WODs from Monday to Saturday, starting at Day 1. If you’re limited on time and have to miss the Cash-Out and leave class early, make sure to let the coach know when you will be doing the MWOD on your own time later on that day!! If you are not attending class, make sure to do the posted MWOD at home. If you don’t have all the tools you need at home, ask a coach how to improvise!
QOD: Have you tried any of the MWODs? If so, what was your experience?
Today’s Workout:
Buy In – Make sure that your legs, hips and core are warm before class begins.
- Strength component – Back Squat 5 x 5 reps, do a couple of warmup sets, then complete 3 or more sets at 80-85% of your 1RM
- Share the racks and use a spotter on either side of the bar
- 15 minute time cap
WOD – “Felix”
Choose a team name – Mobility themed
For time, each partner will row the following distances:
- 1000, 750, 500, 250m
- total time for your team to complete the WOD is your score
Zone 2 – scale to 800, 600, 400, 200 for smaller and lighter people
Zone 1 – scale as needed
Cash Out – Mobility WOD #1 – Accumulate 10 minutes of a full squat
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