Back to basics on CrossFit methodology:  CrossFit recognizes that there are 10 general physical skills needed to achieve overall fitness.  You are as fit as you are competent in each of these ten skills.  Improvement in the first 4 skills come about through training, activity that improves performance through a measurable organic change in the body.  Improvements in the last 4 skills come about through practice, activity that improves performance through changes in the nervous system.  The middle two, power and speed are adaptations of both training and practice.  We may not work on every skill every day but over the course of days, weeks, months we expose ourselves to these 10 skills dozens of times to adapt physically and mentally to improve our performance on each.  Having a deficiency in one area would indicate the need to focus on it and improve it for a better balance of fitness.

The Ten General Physical Skills

  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 bodies center gravity in relation to its support base.
  10. Accuracy- The ability to control movement in a given direction or at a given intensity.

This is one of the Standards CrossFit uses to define “FITNESS”.  We will visit more of these over the next couple weeks.

This week’s Schedule-  TUESDAY JUNE 22 is the last day for Shirt Orders.  FRIDAY JUNE 25 is the last day to sign up for the FUNDRAISER COMPETITION.

Monday-Friday 5 am, 6am, 4:30 pm, 5:30 pm classes.  SATURDAY AT 9AM IS WOD/OPEN GYM.  Bring a friend, come work on special interest or just do the WOD Saturday.

HOME WORKOUTS- run/supermom/h rock, pushup/squat/lunge triplet, Death By Pushup, POKER, RUN 5k, squat/situp/lunge/mtn climber grinder

GYM WORKOUTS- POKER(25min), thruster/pullup duet, Squat Cleans, Sprint 100m, Deadlift/jump rope couplet, POKER (9min)  Evening classes over 90 degrees will be scaled to appropriate levels.  KEEP HYDRATED!!!!

Pumpkin Spiced Chicken Thighs

Pumpkin spice is good for more than just lattes and pies. It spices up chicken thighs nicely, as seen here. Serve with braised greens and mashed cauliflower for a delicious and healthy meal.
Course Dinner, Main Course
Cuisine Keto, Paleo
Keyword fall, pumpkin
Total Time 40 minutes
Servings 4
Calories 413 kcal

Ingredients

  • 2 pounds chicken thighs
  • 1 tablespoon pumpkin pie spice
  • 3 tablespoons olive oil
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Preheat oven to 350 degrees F.
  2. Heat a heavy, deep, ovenproof skillet over medium high heat. Season the chicken with the pumpkin pie spice, and liberally sprinkle with salt and pepper. Add the chicken to the pan and cook until well browned.
  3. Flip and transfer to oven and continue cooking until chicken has reached an internal temperature of 165 degrees.
  4. Let rest for 5 minutes and serve.

Here is the link to the FUNDRAISER ANNOUNCEMENT.

Dean-small

SEE YOU AT THE GYM!

3,2,1 GO!

DEAN