By Coach Mario
CrossFit HQ provided us with the following information:
-The definition of “CrossFit” (constantly varied functional movements done at high intensity).
-CrossFit’s definition of fitness (increased work capacity across broad times & modal domains).
-List of the 10 components of fitness (power, strength, stamina, flexibility, endurance, accuracy, speed, coordination, balance, agility).
But where is the list of the 10 components of CrossFit? Here’s my attempt at filling out this information gap:
THE (UNOFFICIAL) 10 COMPONENTS OF CROSSFIT
Patience – Your results will show up if you keep at it. Fitness is a long game.
Intelligence – Being smart about how you train, listening to your body, learning from past mistakes, learning from others.
Heart – Showing up for WODs that target your weaknesses or elements you loath, class after class. Facing the struggle head-on.
Fun – If it’s not fun in the end, what’s the point?
Dedication – Showing up consistently every week, taking care of your muscles and your nutrition, keep challenging yourself.
Curiosity – What brought you in that first time, the urge to try new movements & progressions, learning more about CrossFit, learning more about you.
Trust – Trust the method, trust the programming, trust the coaching, and trust your affiliate.
Awareness – Know yourself, your limits and your body, know how to push, know what you need to do to improve.
Friendship – You are going to be working out with the same people a lot. No room for enemies in such a tight knit group.
Purpose – Why do you train, why do you want to be better, what are your goals, what are you trying to accomplish in today’s WOD?
Hang Snatch x2
Build up to a heavy double
Cashout – In as few sets as possible, accumulate 5 min in a plank
Love the post, Mario!
Great post Mario!
MOB + WU + 500m Row + 15 KBS + 10 Hollow Hold Rocks
Group MOB
Hang Snatch x 2
Build up to a heavy double
$OUT– In as few sets as possible, accumulate 5 min in a plank
1min
30sec – 30sec rest – 30sec
30sec – 30sec rest – 30sec
30sec – 30sec rest – 30sec
30sec – 30sec rest – 30sec
Oly Clinic
MOB WU
Hang Snatch x2
45# 65# 75# 85# 95#
Build up to a heavy double
Front Squat x 2
135# 155# 175# 185# 195# 205#
$OUT – 60 Knee Ups
Nice work today Mark, snatches were looking really good
Excellent post Mario!
Great Post Mario!
Hang Snatch x2
95-115-125-135-145-155 x 1.5 (Just a tad too much weight on the heels at the bottom of the squat and had to dump it)
Need to work on pocketing bar better.
Accumulate 5 min in Plank
2:30
:30
and then jetted for home 😉
M+WU
Group mob
Hang Snatch x2
Build up to a heavy double
35-45-55-65-70(fail)-70(x1)- 70(x2)
Old PR was 1x60lb 🙂
Cashout – In as few sets as possible, accumulate 5 min in a plank
#500
Mob
WU x1
500m row
10 KBS(#25)
10 Bacon Sizzles
Group Mob & WU
Hang Snatch x2
35-40-45-50-55#
(tried 60#…hard time staying on my heels)
Cashout:
Accumulate 5 mins of Plank
(1 min, 30sec,x8)
Took 7.30
Wux1 10 rocks [email protected]
500m row (2:09 pr)
Hang snatch worked up to 30lb
Decent first 🙂
Cashout took 8:50 to get 5min of planking.
Longest was 1:20, mostly 30sec chunks.
#22pushups
More than decent, you showed great progress.
Mob
WU x1
500m row
10 KBS(#25)
Group Mob & WU
Hang Snatch x2
5*35-5*40-5*50#
Cashout:
Accumulate 5 mins of Plank
(20sec,x15)
Thanks Marcel for the guidance 🙂
Way to go Aubrey!!
You showed great improvement, wee done.
MOB + WU X1 (10 strict pull ups) + 500m Row + 10 Hollow Rocks + 10 [email protected]#
Group MOB
Hang Snatch X2
[email protected] 45#
55-65(was hard)-55-55-65(much better)-65#
Accumulate 5 minutes in a plank
1:30 – 15 – 20 – 25 – 30 – 30 – 30 – 30 – 30 (took 7 minutes total)
Congrats Shane on the 5 mins unbroken plank 🙂
Open Gym
Mobility
Strict MU practice: 3 unbroken (PR)
Handstand Walk Practice: Worked on kick ups and hand placement
Hang Snatch x 2 to 130#
Failed twice on 130 twice before getting it.
Too soft on 2nd rep each time.
5 min of plank – 6:15
Thanks Shane and Marcel!
Open gym
Mobility and Wu x 1
5 rounds (100# slam ball)
10 over the shoulder
100′ carry
5:54 I think! Thanks Kevin!!
5 min plank unbroken (with 6 pm class) previous best was around 3 min
Front Squats x 3
135/185/225/245/265/275 knees still achy
Went really light today 35# and stuck at that the whole class. Wasnt able to land in a full squat, still recovering from doing mini murph after being away from the gym for 2 weeks.
Accumulated a 5 min plank in 6.5 mins
WUx1+500 m row+10 kbs+10 hollow rocking
Hang Snatch x2
65-75-85-85-95-100-105-110
Need to work on pocketing bar better.
Accumulate 5 min in Plank
6:15