Punishing The Specialist

As many of you Zone athletes engage in the pursuit of ultimate fitness, we have observed that there is a tendency for people to want to train the elements that they are good at, or focus solely on the aspects of the programming that they enjoy the most and see the most obvious strength gains from.  However, there is a problem with this…

If we go back and examine the essential CrossFit basics, we see that, “Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.”

In CrossFit, the aim of our programming is geared toward constantly varying the workouts via  intensity, weight, and duration.  This constant variation and rotation of workouts allows for continuous muscle confusion within your body, and contributes to both metabolic and muscular improvements.

We already know that intensity is the key toward continued physical preparedness, and it assists with adaptation to skilled exercise movements.  The reason behind this lack of routine in our CrossFit programming is to allow you Zoners to learn and become proficient in a multitude of movements, improving your overall strength, coordination, and metabolic conditioning.

To sum it up, CrossFit is seen as a sport – the sport of fitness. It has been called “The Sport of Fitness” because it re-introduces personal athletic achievement and performance into training. The methodology behind this approach of constantly varied, high intensity, functional movements is empirically driven, clinically tested and community developed. I repeat: this method has been proven to be effective.

These constantly varied workouts prepare you for life.  And since life doesn’t specialize, neither does CrossFit.

Your personal mindset at the start of each WOD should be to get stronger, move faster, more efficiently, and with better form than ever. If all those who are training with us in the pursuit of high performance embrace this constantly varied approach and work on those skills that you hate AND love, CrossFit can and will push you to be your absolute best!

Christmas Party Reminder:

Please send in your R.S.V.P. by the end of today (Monday, Dec. 5th).  You can R.S.V.P. to the comments, email admin@crossfitzone.ca or let your Coach know at your class.

Ticket money is due by Wednesday, Dec. 7th (cash or cheque only please)

Today`s Workout:

Buy In – Push Press 5 x 3 reps

Work up to a heavy 3 rep (aiming close to your 3RM or max if feeling well rested)

WOD – “Huddy Huddy!”

8 min AMRAP of:

  • 12 Double unders
  • 9 Pullups
  • 7 Box Jumps (20/24)
  • 5 Hand Release Pushups

Zone 3 -Scale to assisted pullups

Zone 2 – Scale both height as needed, Scale pushups as needed, Scale to single skips (36 per round)

Zone 1 – Scale workout as needed

Games Prep- Scale Box Jumps (24/30), CTB Pullups, Plyo pushups.  Choose all upgrades or as many as you want.

Cash Out – MWOD 19

Test: test how low you effective dead lift set up position is.
Wod. 12 min total 3 min x 4 positions.
Retest: is the pulling position from that deficit any better?
How far can you raise your leg into flexion while standing?

[yframe url=’http://www.youtube.com/watch?v=UpLUCrq-JdM&feature=player_embedded’]


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