“What is Fitness?” – We must continually keep the answer to this question in mind.
We define fitness as: Increased work capacity across broad time and modal domains. This means that we can do more work, faster, at many varied tasks. It also means that we train to increase capacity across all 10 areas of fitness.
Lately, we have been doing a lot of work for most of these areas. Take a look at them:
. Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.
2. Stamina- The ability of the body to process, store, deliver, and utilize energy.
3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility- The ability of maximizing range of motion at a given joint.
5. Power- The ability of a muscular unit, or combo 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 between one movement pattern to another.
9. Accuracy- The ability to control movement in a given direction or at a given intensity.
10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
Looking at the list above, it seems our programming has lacked a STRENGTH component. This is for a couple reasons.
First, since we are mostly new CrossFitters, we have been throwing a lot of new movements at you, and have made them relatively light weights so that you can repeat your new skills over and over and over again, ingraining the movement into your muscle-memory.
Second, and more importantly, we have not had the necessary focus. You see, strength days are no walk in the park. Strength days don’t leave you gasping for your breath, but they are hard. They aren’t long in duration, but they are grueling. They are very few reps, but they are draining. They are exciting, but miserable at the same time.
Think back to your most “intense” WOD at CrossFit Merced… Remember feeling that “Oh Crap, I think I’m gonna [insert embarrassing outcome]” You got that feeling because you pushed your limits. You went harder and farther than you thought you could. That is the feeling you should get on strength days.
If we are to be more fit, then we must also be stronger, so we will have strength days. A strength day is not a day off. It is a day that should scare you.
Today, we will keep it simple. We will pick up a barbell with as much weight as we can handle – over and over.
WOD: Deadlift 2-2-2-2-2-2
Cash out: 100 KB snatches (53/35)
*Weights for each set will be posted to comments.