10 components

Breanna does some power cleans.

One of the beautiful things about CrossFit is the goal to train each area of fitness.
There are “10 Components of Fitness”:
1. Strength
2. Cardio-Endurance
3. Flexibility
4. Stamina
5. Power
6. Speed
7. Agility
8. Coordination
9. Accuracy
10. Balance

CrossFit trains all of them. Which areas are you lacking in?

From CrossFit Football

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Endurance

Darien does a pull up ladder.


Robin and I had a great time and learned a ton at the CrossFit Endurance Certification.
Lot's of drills and a huge improvement in run efficiency. Check out their site. CrossFit Edurance.


WOD

"Helen"

• 400 meter run
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps

3 rounds for time

Eating Dirty

Duan takes on "chucky" our 39" box

WOD:

5 Thrusters
7 Hang Cleans
10 SDLHP

AMRAP in 20 min

#95 men/#65 women






Check out Melissa Byer's Post on Eating Dirty -great information on nutrition and cheat days that everyone should read.
Part I
Part II

The Chief

Rachel works on handstand push ups.

From Crossfit Diablo

Workout: “The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.

Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.

back squat time

Go Courtney!


WOD

Back Squat

3-3-3-3-3