WOD – Sunday 3/19

In CrossFit, there are ten recognized general physical skills.
1. Cardiovascular/Respiratory Endurance – the ability of 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 a 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 a 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 bodies 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.

Our goal is to be better than average in each of these ten skills. We will all have things that we are naturally better at than others, but the idea is to be the jack of all trades and master of none. The first four of these skills (endurance, stamina, strength, and flexibility) are improved through training. Training is measurable and creates an organic change in the body. We train these skills on a daily basis. The next four skills (coordination, agility, balance, and accuracy) are improved through practice. Practice creates change in the nervous systems, which leads to improved movement. The final two skills (power and speed) and improved through a combination of training and practice.

The movements in the WOD will all be improved through both training and practice. Not one without the other. Double under’s are a perfect example of a skill that requires attention outside of the daily WOD’s. Let’s take the time to do so and your whip free body will thank you.”

Spend 2 minutes in Z1
Then, 2 rounds
10 Russian KBS
5 inchworms
10 straight leg KB deadlifts
50′ bear crawl

Banded hamstring stretches and overall posterior chain prep

A1. Deadlift – 4×6 b/n 50 and 55%
A2. Farmers carry – 150’ SA carry w/KB (70/53#), x4
Please make sure you see that this strength is done as a superset and ‘lighter’. The farmers carry is single arm and long. 300 feet total, 150 feet each side. The deadlifts are on the lighter side to train more speed and perfect form.

3 rounds
75 DU’s
500m row
25 wall balls (20/14#)
*practice, practice, practice

Start typing and press Enter to search