WOD: 6/12/13

Strength:  EMOM for 6 Minutes (7 sets):

3  Deadlifts @ 75% of 1RM



3 rounds for time:

Run 400m

14 Ring Dips

7 Power Clean & Jerks 165/105#

*Post times.


CrossFit is different.

CrossFit is a fitness regimen designed to develop your body to be able to move more functionally.

Boot Camps, body pump classes, aerobic classes, home exercise videos, and running clubs are all very similar in that they focus primarily on heart rate and sweat.  In these systems, participants are encouraged to move as a means to accomplish these objectives.  It’s not a bad thing – movement and sweat are, generally, good.

CrossFit, instead, focuses specifically on movement itself.  Your body was specifically designed to use universal motor recruitment patterns to accomplish daily tasks.  In CrossFit, we focus on teaching these movements.  Squats, presses, jumps, and throws (among other things) are required capabilities in the world we live in.  CrossFit is intended to prepare you to navigate whatever daily missions you might encounter.

CrossFit is unique compared to other fitness systems in that all of the following elements of fitness are developed:

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 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 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 body’s 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.

Yes, you will sweat during CrossFit, but you will do so much more.  You will squat well – with your heels down, knees out, chest up, and moving all the way through the range of motion until your hip is clearly below your knee.  You will develop pressing ability with an externally rotated, active, powerful shoulder.  You will learn the importance of, and develop a stable midline in any functional movement.  You will learn how to use your body’s powerful levers and contractile potential to move, direct, and stabilize large loads.

So, when your friends ask you if their “fitness class” is just like your CrossFit class…
Be kind, but explain to them that it is, indeed, different.

One thought on “WOD: 6/12/13

  1. Chris P- 12:38 (65/B)
    Mike B- 12:44 (105/B)
    Pete W- 13:45 Rx
    Martha S- 9:59 (55/B)
    Kristy M- 15:02 (45/Box)
    Jeremy- 13:24 Rx
    Billy A- 15:13 (135/B)
    Joe A- 12:35 Rx
    Raquel- 14:02 (85/B)
    Faust- INJ WOD
    Desire- 14:32 (65/B)
    Beatrice- 12:21 (70/Box)
    Andrew C- 15:39 (105)
    Amy S- 12:05 (55/ Box)
    Trost- 14:44 Rx
    Harley- 15:10 Rx
    Wendell- 13:49 (65/Box)
    Jennita- 12:51 (45/ Box/Row)
    Erin S- 13:59 Prego
    Cristina- 14:17 (65/B)

    Eddie- 11:18 Rx
    Mike L- 12:03 (135/B)
    Yoshimi- 14:22 (135/B/Row)
    Jordan- 15:48 (45/ B)
    Imani- 11:54(B/115 DL)
    Deminque- 14:39 (B)
    Michelle M- 14:44 (65/B)
    Morgan- 17:05 Rx

    Nick Q- 17:27 Rx
    Steph B- 19:20 (75/B)
    Goodwin- 16:56 (135)
    Rodd P- 18:40 (45/B)
    Jason J- 15:26 (135/B)
    Becky- 13:25 (B)
    Bondi- 14:47 (85/B/Bike)
    Chuy-18: 27 (115/B)
    Jay- 13:00 Rx
    Heather- 17:34 (65/B)
    Kelli- 18:39 (65/B)

    Danalyn- 17:40 Box
    Nick R- 15:50 (135/B)
    Chou- 15:19 (135)
    Nic S- 15:31 (135)
    Gus- 14:58 Rx
    Magana- 17:18 (95)
    Liza- 16:13 (75/B)
    Sue S- 17:51 (65/B)
    Erin F- 15:30 (95/B)
    Tony S- 15:13 (115)
    Merideth- 13:27 (B)
    Scott D- 15:06 Rx
    Holly D- 113:21 (75/ B)
    Rick M- 15:29 Rx

    Valdez- 16:32 (B)
    Andrew P- 13:26 (135)
    Jim B- 17:56 Rx
    Steph H- 13:20 (95/B)
    Emily B- 17:23 (85/B)
    Vanessa L- Inj WOD
    Steph S- 14:14 (75/B)
    Art Dj- 15:03 (135/B)
    Bridget M- 10:25 (35/Box/200m)
    Merci- 9:37 (2Rounds/85/B)
    Cameron- 11:43 Rx
    Ron E- 13:14 (115/ Row)
    Hilary B- 18:34 (85/B)
    AlyssaM- 14:26 (55/B)
    Leslie M_ 14:01 (55/B)
    Joan L- 13:47 Rx

    Bren- 17:43 (B)
    Liz- 19:20 (55/Box)
    Genaye- 18:42 (B)
    Michelle G- 14:48 (85/B)
    Amy P- 16:12 (75/B)
    Jake G- 16:17 (25/ B)
    Jason D- 13:53 Rx

    Ana-14 :39 (B/Box)
    Marcos- 17:14 (115/B)
    Luis G- 14:17 (75/B)
    Carson S-14:40 Rx
    ReneeV- 14:00 (135/ B)

    Day 1
    Walter- 7:47 Blue
    Kelli F- 8:48 Green
    Thomas 7:45 Green

    Day 4
    Jason 6+3 pu (35)

    Day 2
    Walter- 4:22 (75/ Box/ 20″)
    Thomas- 4:47 (75/Box/20″)
    Tony- 4:56 (75/Box/20″)
    Kelli F- 35/Box/15″)

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