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10 Elements of Fitness

Something I loved immediately about CrossFit when I discovered it way back, was that it defined fitness.

Greg Glassman defined it, explaining 10 generally accepted parameters of fitness.  So many other “fitness routines” leave aspects out, and lean heavily towards “cardio” or strength, or yoga (which we love) and its focus on mobility and flexibility.

But CrossFit focuses broadly on 10 aspects of fitness, and honestly its really hard to argue with them.

Check it out, and what you’re looking for is a “general strength and conditioning program” (this is what most people I talk to want) then CrossFit is probably for you…

10 Elements of 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.

Week in Advance – 02-08-16

Open Prep Week 6
Front Squat + Thruster+ Jerk –
from Rack build to max in 15 minutes
16 min EMOM
Min 1: 8 Hang Power Cleans 135/85RX 175/105RX+
Min 2: 10 Box Jump w/ step down 24/20 RX/RX+
100 double under
25 power snatch 75/55 RX 115/75 RX+
45 Bent Over Rows 75/55 RX pull up RX+
100 double under
20 power snatch 95/65 RX 135/95 RX+
30 Pull Ups RX C2B RX+
100 double under
15 power snatch 115/75 RX 155/105 RX+
15 C2B RX bar muscle up RX+
In 15 minutes
Floor Press – build to max for day w/ 2 sec pause with triceps on floor
Conditioning -we have 4 rowers, divide class evenly
“Row to the Core”
3000m Row – partners switch every 500m, partner(s) plank while other is rowing.  When plank can not be maintained partner does burpees with remaining time until switch
OHS- build to 5 rep max
Death by “T2B”
*scale to seconds in hanging L-sit or hanging knee raise

Week in Advance – 2-01-16

Open Prep Week 5
(Work below is subject to change without notice)


15 min: Snatch – start at 70% and add 5lb until you hit heavy single.  No more than 2x misses

10 min AMRAP
14 S2O 115/65 RX 135/85 RX+
21 Wt Sit ups w/ KB on chest 53/35

Rest 5 min

10 min AMRAP
15 S2O 95/65 RX 115/85 RX+
15 T2B


15 min to Max Complex
Hang Clean + Clean + Front Squat

7 min AMRAP
Turkish Get Ups

Rest 5 min

Time Trial – 1000m Row rest as needed 500m Row Time Trial


3 rds
20 sit ups
20 alt KB Snatch 53/35

40 DU
4 Squat Snatch 95/65 RX 115/85 RX+
4 Bar Facing Burpees

35 Wall Balls 20/14RX 30/20RX+
7 C&J’s 135/85RX 165/105 RX +


Floor Press 6×6 @ 84%
Superset w/
Wt Pull Ups 6×6 heavier than last week
Superset w/
Row 6x 250m ALL OUT

10 step ups
15 Push Ups
20 Bent Rows 95/65
25 Deadlifts 95/65


Squat w/ 2 sec pause – heavy single in 15 min

Front Squat – 1×20 @ 60% +5-10lbs from last week

For time:
10 Burpee Box Jumps
20 Pull Ups
30 ThrusterS 95/65
40 Lunges
30 Thrusters
20 Pull Up
10 Burpee Box Jumos

Sent from my iPhone

Body Weight WODs

We’ve posted some “Hotel WODs” in the past around summer time when people are traveling more and still need to train.  Here’s another list of WODs you can do that require no equipment.  Keep in mind, you can repeat these and see if you can beat your previous score.  You don’t always have to have a fresh WOD that you’ve never done before day in and day out.  Repeating a workout is a great way to work either harder or smarter to improve.  It’s also a great way to track your progress.  You’ll notice there are A LOT of burpees in these WODs.  We love burpees because they are relatively safe, work almost  every muscle in the body and can be done by just about anyone.  ALSO – If you are new to CrossFit and doing some of the volume in the WODs below  seems like a daunting task, then scale it back some.  Try doing 75% of the work load or even half the work load.  Doing work with time or rep parameters so it is measurable is the idea, and if the way you scaled it makes it too easy, then you’ll know for next time to do a little more work to get a better workout in.  If you are going to scale it, set your numbers in advance and then do the WOD, don’t start and decide to scale it because it is suddenly harder than you thought.  Work hard and enjoy!!

For Time:
30 Burpees
Rests 4 Minutes
Repeat 3-4 Times

5 Rounds for Time:
30 Air Squats
15 Burpees

10 Min AMRAP (As Many Rounds As Possible)
10 Lunges
10 Burpees

5 Rounds for Time:
30 Sec Front Plank
30 Air Squats
15 Push Ups

For Time:
Run 800 Meters
50 Sit Ups
50 Push Ups
Run 800 Meters

10 Min EMOM (Every Min On the Min)
10 Burpees
**Do 10 Burpees, then Rest for remainder of the minute**

15 Min EMOM
8 Burpees
Rest for remainder of the minute

For Time:
Push Ups

For Time:
100 Burpees
(12 Min Time Cap)

12 Min AMRAP
20 Burpees
20 Sit Ups

Record Each Time:
600m Run
Rest 3 Min
400m Run
Rest 3 Min
200m Run
**Rest 5 Min and repeat all once**

For Time:
150 Air Squats
75 Burpees
(Split work into sets in any manner)

20 Min EMOM (Every Minute On the Minute)
Even: 20 Lunges
Odd: 10 Push Ups

9 Min Rotation:
40 Sec Front Plank Hold
Rest 20 Sec
40 Sec Left Plank Hold
Rest 20 Sec
40 Sec Right Plank Hold
Rest 20 Sec
**Repeat 3x**

For Time:
100 Lunges
**Every time a minute turns over do 5 burpees**



Open Prep Week 3


In 15 min
Build to 1 rep max Muscle Snatch
Build to a 2rm Touch n Go Power Snatch

5 Rounds:
7 Power Snatch 135/85 RX 155/105RX+
14 Strict HSPU RX/RX+
– scaled is 14 lateral bar burpees


4 sets:
3 Hang Cleans + 1 jerk @ 65% 70% 75% 80%

100 Wallballs RX 150 RX+
Max Rep C2B w/ time left RX MU RX+


4 Rounds:
14 C&J @ 115/75
14 C2B


AMRAP X 8 min
40 Double Unders
10 Thrusters @ 115/75


3 Rounds:
25 Wall Ball
15 OHS 95/65


Floor Press 6 X 6 @ 80%
Weighted Pull Ups 6 X 6
Row 200m

3 Rounds:
7 Deadlifts 225/145 RX 315/205 RX+
14 Push Ups
7 Toes to Bar


Squat w/ 4 sec pause – max for day

Front Squat 1×20 @ 60% +5-10lbs from last week if successful

For Time:
100 Sit ups
50 Box Jumps (step down each rep)
100 Sit ups