This Wednesday, Dec 11, we will meet at Third Avenue Restaurant from 5 to 7 pm for our Annual Christmas Gift Exchange.  Suggested price is $15-20  Spouses and friends are invited too and can participate in the gift exchange as well.  Obviously there won’t be gym classes Wednesday evening.  Hope to see you all there.  It’s always great when the a.m. and p.m. classes get together to compare notes.

Saturday will be a HERO WOD starting right at 7 am and Poker WOD at 8 am

We will continue focussing on deadlifts the rest of the month.  Keep up on your numbers and keep getting that strength work in.

Here is a short article on one piece of CrossFit’s definition of fitness.  the 10 Physical skills to work on.

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As first outlined in the “What Is Fitness?” article from 2002, CrossFit recognizes 10 general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.

  1. Cardiovascular/respiratory endurance – The ability of the body’s 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 cycle time 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

You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast, improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

If your goal is optimum physical competence, then all 10 general physical skills must be considered and developed.

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SCHEDULE FOR THIS WEEK-  GIFT EXCHANGE 5-7 PM WEDNESDAY DEC 11- NO EVENING CLASSES WED.    OTHERWISE MONDAY-FRIDAY 5AM, 6AM, 4:30 PM AND 5:30 PM   SATURDAY 7 AM SHARP HERO WOD,  8 AM POKER CLASS

WORKOUTS THIS WEEK-  BNECH PRESS, Lunges/situps/slam balls, box jumps/ring dips/row, SDHP/push press/row, RUN/Cleans/Pullups, POKER, HERO

SEE YOU AT THE GYM

3,2,1 GO

DEAN