I would like to thank you all again for being so flexible due to the leaking roof as well as tell you if you ever have a question about which room we will be in I will include that in the posts.
60 Sec HSPU
60 Sec REST
100 Burpee Broad Jumps
100 Sit ups
100 Wall Balls (Rx 14/20)
100 Box Jumps (Rx 20"/24")
*Only one partner may work at a time*
EMOM @ 10'
3 Deficit* Handstand Push ups
*Build a deficit with 25's only add if able to complete the last deficit
EMOM @ 15'
M1: MAX CAL ROW
M2: Handstand Pushups
M3: Kettlbell Swings (Rx 53/35)
E2MOM @ 8' (4 Sets)
Max weight Pull ups
EMOM for 10 minutes
BTN Push Jerk + Split Jerk + Overhead Squat
20 Minute AMRAP:
Alternating with partner take a 1:1 rest and record times.
Another awesome week and two new athletes have joined us at Kraken Crossfit. A great week of wall balls and everyone got closer on the sit ups challenge. This is the last week to get them in!
Now on to the question I posed last week of what are 4-5 more things in our pyramid beyond nutrition. Here are mine with explanation.
I believe beyond nutrition in fitness we as humans need our community and support systems to push us to be better. A great question I once heard was is there morality without religion. I am not a religious person so it struck a chord. Due to all great communities or whatever you would like to call them having a religious system set up then it mus be true. But upon great reflection our communities create morality. So long story short. A great community creates either morality or insanity or in out case, fitness or obesity. Hopefully ours leads to FITNESS! But our building block of fitness is nutrition. Next would be gymnastics movements because, if we don't have some sort of control of our body, knowledge of position, and know where our body is in space and time do we really need to be lifting and adding another object to the system. Next would be weightlifting. Once we can control our body we should lift other things and learn new skills and ways to mover our bodies in accordance with the manipulation of outside objects. Next would be metabolic conditioning. This is where we increase our bodies physical capacity to process oxygen most efficiently. The importance of this is that when we do high reps of the first two without a good metabolic system we will burnout very quickly and be unable to continue to work. Lastly, would be sport this is our all encompassing final domain. This is why we have all the ones before. Sport should be why we want to be fit. What ever that sport may be from basketball to triathlons or Crossfit to hiking.. Our fitness program should increase our physical capacity at our sport and not impede on it. As a trainer your reminding me of a sport may lead to modification of the workout for sport specificity.
Next week's question!
What is the sport or activity outside the box that you like to do?
15' Amrap ALTERNATING WITH A PARTNER
Kettlbell Snatch + Get up each side
ODD: 10 Snatches (5 Each Side) Rx 35/53
Even: -5 Handstand Push ups
-15 Sit ups
Come here to get Fit. No worries, we keep it fun!