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4.23.20 At-home Workout

Can you believe we've been at this for 1 month now!! The gyms first day being closed was Monday, March 23rd... and we've been taking advantage of the down time to do some major renovations that y'all are gonna love! I think I'm most proud of the new bathroom.. cause that's where I've spent a majority of the time but ya'll will notice a lot of other improvements as you look around! I can't wait to see everyone again!


The workout today is going to be a REAL challenge... cause it takes a HIGH level of coordination to do it as prescribed! Coordination is just ONE of the TEN physical skills that CrossFit improves... what are all the general physical skills?

1. Cardiovascular/ Respiratory Endurance:  The ability of the body to gather, process and deliver oxygen. 

How to work on it: Extended aerobic exercises at a moderate intensity.

Example: 30 min run at a speed that allows you to hold a conversation.

2. Stamina: The ability of the body to store, utilize and deliver energy. 

How to work on it: Aerobic exercises at varying intensities.

Example: During a run, sprint 100m then jog 200m, then sprint 200m and jog 300m, etc.

3. Strength: The ability of a muscular unit, or combination of muscular units, to apply force.

How to work on it: Do high sets, low reps and heavy weights of compound movements.

Example: 6×3 back squat at 85% of 1RM.

4. Flexibility: The ability to maximize the range of motion of a given joint.

How to work on it: Spend time stretching at the maximum extent of your mobility at a given articulation.

Example: Hold the bottom position of your air squat and try to keep a good squatting form while doing so.

5. Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

How to work it: Be explosive during heavy exercises. Equal parts strength and speed.

Example: 1 rep max Clean & Jerk, High box jumps, Sprint 50 meters.

6. Speed: The ability to minimize the time cycle of a repeated movement.

How to work it: Perform movements as fast as possible.

Example: Intervals of 100m sprint.

7. Coordination: The ability to combine several distinctive movement patterns into a singular distinctive movement.

How to work on it: Learn and practice new sports/ movements/ sequences.

Example: Play a different sport once a week.

8. Agility: The ability to minimize transition time from one movement pattern to another.

How to work on it: Be fast when moving from one exercise to another.

Example: As soon as you are done with a movement during a workout, get set into a good position and start the next exercise as fast as you can.

9. Balance: The ability to control the placement of the bodies center of gravity in relations to its support base.

How to work on it: Challenge your body into being stable in positions where you feel unstable.

Example: Yoga. Slack-line

10. Accuracy: The ability to control movement in a given direction or at a given intensity.

How to work on it: Work on your ability to put your body, or an external object, into a desired spatial arrangement.

Example: Work on your Snatch technique. Toss the med ball at the same spot every time during wall balls.

Now that you have some background info, on to the days workout!!

Complete this workout For Time (As Fast As Possible, AFAP)

  • Run 800 meters

  • 80 Double-unders (2 passes of the jump rope under the feet for every jump)

  • 80 Push-ups

  • then... 600/60/60

  • then... 400/40/40

  • then... 200/20/20

This workout has a LOT of volume and should NOT be attempted by someone coming off the couch! Basically, if your jaw is on the floor reading this, you likely haven't built the requisite training volume to complete this so here's some options to get in a great workout without killing yourself!

  • Reduce everything by 1/2

  • Set a time limit of 10 - 15 minutes and get as far as you can in that time. It doesn't matter if you finish cause you'll still get a fantastic workout relative to your fitness level

  • If you haven't developed the DU skill yet, you can do Double-Taps (jump in the air and tap the sides of your thighs twice before the feet return to the ground) or you can do 2x the number of jump rope singles!

Modifying workouts, like above, is what we do every day in our gym until our new members have time to build their fitness. We're not about killing people in the gym cause this fitness life is Chess, not Checkers! If we can't do this consistently to maintain a HIGH level of fitness AND HEALTH, then what's the point!

Let's work!

Coach Fergs~

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