Tuesday, February 5, 2013


“Outside Magazine crowned triathlete Mark Allen “the fittest man on earth”. Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

The definition of fitness doesn’t include strength, speed, power, and coordination though. That seems rather odd. Merriam Webster’s Collegiate Dictionary defines “fitness” and being “fit” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.” SO WHAT IS FIT!??! WHO IS FIT?? 

“The theoretical heirarchy of  development (pyramid below), starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects
foundational dependence, skill, and to some degree, time ordering of development.  This model has greatest utility in analyzing athletes’ shortcomings or difficulties. We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.”

That’s why we work on EVERYTHING at CrossFit. Who cares if you can run a marathon if you can’t jump 20 inches. You may be able to lift 400 pounds from the ground, but not be able to run a mile in under 9  minutes. In order to close the gap between strengths and weaknesses we have you practice EVERYTHING from Max Effort Deadlifts to burpees for time. The great thing is that improving one can also help you to improve the other! 

“CrossFit makes use of three different standards or models for evaluating and guiding fitness. Collectively, these three standards define the CrossFit view of fitness. The first is based on the ten general physical skills widely recognized by exercise physiologists. The second standard, or model, is based on the performance of athletic tasks, while the third is based on the energy systems that drive all human action.The motivation for the three standards is simply to ensure the broadest and most general fitness possible.Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.”

Read the entire article, “What is Fitness” for the entire explanation. It’s cool stuff!

The 3rd Firebreather Challenge started yesterday. If you missed Monday, you are still eligible as long as you complete 5 WODs this week!

The party and cash giveaway for the last round of Firebreathers will be on Sunday Feb 17. We will be having an SRC social for all members! The social will include field games(think 5th grade field day!), paleo snacks and awards for our top competitors(made by hand with love from your crafty coaches). We are currently working out the time for the event. Keep an eye on the blog.


Power Snatch + 1 OHS
Do a set every 90 seconds
Hang Power Clean
Do a set every 2 Minutes

Amrap 8 Minutes
5 Deadlift 275/185
7 CTB Pull Ups