One of CrossFit’s tenets is to strengthen and condition an athlete to the point that they are well rounded, so they are able to handle most any task posed to them. It’s contrary to some sports that have focused on one particular aspect of the physical condition, for example a marathon runner, power lifter, arm wrestler or body builder. All these participants have a very narrow focus of skills they need to excel at their sport. The marathoner has cardiovascular/respiratory endurance to manage a 26 mile run but lacks the strength to do a competitive box jump while the power lifter can deadlift 600lb but can’t compete in a 400m sprint. Granted they are only competing in a narrow range necessary to be good at their sport we are looking for “well rounded” athletes, ones who can do well at all aspects of the 10 general physical skills laid out here. A decathlon athlete might be the closest example of what we are trying to accomplish- they can sprint, have endurance, jump, throw and show their excellence in all these skills. This also comes in to play in real life needs. We recent events such as fires, floods, earthquakes and hurricanes, who would you want helping out in any of these situations? Wouldn’t a CrossFitter be a good choice to help out cutting a fire break, filling and moving sandbags and helping injured out of harm’s way? Granted first responders are trained for that but there are a lot of them that have found that CrossFit helps keep them in shape to be able to do their jobs. Now this also rolls right over into “the COVID”. The healthier people have been, the more likely they have been able to fight off this virus. Sounds like a good idea to stay strong enough to survive or even just suffer less. So here are the 10 general physical skills we work on. We may not do these every day but over days/weeks/months we will cover them all to help you be a better human specimen, and just bad ass, too!
- Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
- Stamina – The ability of body systems to process, deliver, store, and utilize energy.
- Strength – The productive application of force
- Flexibility – the ability to maximize the range of motion at a given joint.
- Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
- Speed – The ability to minimize the time cycle of a repeated movement.
- Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
- Agility – The ability to minimize transition time from one movement pattern to another.
- Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
- Accuracy – The ability to control movement in a given direction or at a given intensity
SCHEDULE THIS WEEK- MONDAY-FRIDAY 5 AM, 6 AM, 4:30 PM, SATURDAY 7 AM
HOMEWORKOUTS- POKER, men climbers/lunges/situps, Run 5K, pushup/squat/situps, Death by Pushup, Sprints
GYM WODS- Filthy 50, TABATA ++, Run/DB snatch, Run/Row/Rope, Rope/pushup, Tires/squats
Lemon Caper Chicken and Garlic Spinach
Ingredients
- 2 chicken breasts
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 tablespoons capers
- 2 cloves garlic minced
- 6 cups baby spinach
- Sea salt and fresh ground pepper to taste
Instructions
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Using a meat mallet, pound the chicken breasts until they are an even thickness. Season with salt and pepper.
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Heat half the oil over medium high heat in a heavy skillet and add the chicken. Cook until chicken easily releases from the pan with a spatula and flip. Add the lemon juice and capers to the pan.
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Cover and cook on low for 5 minutes.
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Remove chicken from the pan, and add the remaining oil. Add the garlic and saute for 30 seconds. Add the spinach to the pan as quickly as you can and cook until wilted.
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Serve the spinach with the chicken.
I WILL
SEE YOU AT THE GYM
3,2,1 GO!!!
DEAN