Friday, December 5, 2008

Wensdays Fran, Crossfit

Well, I did it. I completed the Fran workout I promised myself I would do. It almost got sidetracked because I was being a wimpy procrastinator, but in the end, I forced myself and glad for it.


Yes, ill say that again, 25 minutes, 33 seconds. That is how long it took me to complete the workout .


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Fran is killer, the 95 pound thrusters were near the top of my overhead push capabilities and I am still working on my pull ups. Most every movement had to be broken up into sets of 3 or 4. Some of the pull ups were even singles. That being said, I am very proud of myself: I completed the WOD {work out of the day in crossfit speak} as RX'd {prescribed}. I did not reduce the weight, all the pullups were legit - I completed a workout that the best athletes in the world struggle with. I will get better, faster and more fit. Beating my time by 5 minutes is my goal for the next time I do this WOD.

Its great to know there is a lot of improvement I can make on this workout. The best in the world do this in a little over 2 minutes. Now thats power, strength, and fitness. Wanna see what program can produce this type of amazing fitness and what has become my wholeheartedly embraced fitness philosophy?
Check out Crossfit . Its for real.

One of the big reasons I love Crossfit is that it's trainers teach exercise philosophy, not just movements.

Here are the 10 Components of Overall Fitness:

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.

Crossfit acknowledges and targets all of these components.


Mackey said...

Congrats on getting through your (first?) crossfit workout.

My first just floored me. I think it was Sumo Deadlift High-Pulls (I scaled the weight down, as I hadn't really deadlifted before), Handstand pushups...maybe something else.

All I know is, my ass was SORE for the next week, easily. And I ran a hell of a lot faster at the next practice the following week. More than enough to hook me.

I'm a little surprised at the thrusters being too much for you in this though. For me, the thrusters are much more about the legs than the arms--are you really exploding up? The arms for me just tend to catch the weight at the top, not really pushing it up by itself. Still killer though.

Good luck with the future stuff. Had I a cause worth training for, I'd be killing myself too--as it is, I do shades of the warm-up with a focus on squat mobility and throw in some DB swings, etc just to stay in some kind of shape.

Stephen Hubbard said...

May 3 2009

Still kinda laughable compared to real crossfiters, but at least its better.

The problem really is grip strength, I could do lots more reps per set if my wrists and hands werent killing me