Friday schedule will be 7, 9, 11, 1, 3, 5
Weekend schedule will be normal
WOD (Workout of the day):
-25 Walking Lunges (each leg)
-20 Pull Ups
-25 Box Jumps (24/20)
-20 Double Unders
-25 Ring Dips
-20 Knees to Elbow
-25 KBS (53/35)
-20 Back Extensions
-25 Wall Balls (20/14)
-3 Rope Climbs
What the heck is CrossFit?
CrossFit is advertised, in four words, as “the sport of fitness.”
With constantly varied, high-intensity functional movements, CrossFit is a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness in a hardcore yet accepting and encouraging environment.
Here’s the definition of CrossFit from the official site:
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
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.
CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy
Or, in nerd speak – CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts. Each day the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything.
CrossFit is extremely different from a commercial gym…and not just because you won’t find any ellipticals, weight machines (gross), or Zumba classes. In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fi tness. Well, at CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with push press, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do fi ve or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athlete who haven’t access to current technologies, research, and coaching methods
One of our favorite “first time” CrossFit workouts is a benchmark workout named Cindy. It’s a simple bodyweight circuit and can be done practically anywhere – the only equipment you need is a pullup bar. It’s a favorite for travelling, and shorter versions of it (3 rounds) is often used as a warmup.
20 minute AMRAP (as many rounds as possible)
What this means is that you put 20 minutes on the clock and then, you do as many rounds as possible (AMRAP) of 5 pullups, 10 pushups, and 15 squats before the time runs out. There is no rest in between rounds – so as soon as you finish your 15 squats you start on the pullups again.
Now, lets look at each movement and how to scale it down if necessary.
5 Pullups – You’re allowed to kip these (which is a useful skill any time that your goal is not pure strength). If you can’t do regular pullups, you can do banded pullups, chair assisted pullups, or jumping pullups instead. Don’t have a pullup bar? Do bodyweight rows.
10 pushups – The standard CrossFit pushup is chest to the deck, but if you can’t do that, you can substitute knee pushups or wall pushups.
15 squats – this is a basic air squat, with no weight.
Sound too easy? Go faster. While you are getting strength benefits from this workout, the goal of this workout is more metabolic conditioning, so making the movements harder (like switching to divebomber pushups) isn’t something you would want to do here. You can find some of the other benchmark workouts here.