What Is Fitness?
CrossFit recognizes 10 general physical skills that must be trained or practiced in order to be fit: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. At CrossFit GBAR3 the focus of our programming is to improve your competence in all 10 of these areas so you can be successful performing daily tasks.
Power
Power is the ability to use a lot of force in a short amount of time. Power is important because it equals intensity, and intensity equals results. Intensity is when you do something even though it is hard. If you can run an 8 minute mile, then running an 8 minute mile isn’t going to increase your threshold. Running a 7:30 mile will. Why? Because Power = force x distance / time. If the force and the distance stay the same, then decreasing time will increase power. Any great thing is done with intensity. If you want to get good at ANYTHING, you have to raise the intensity.
CrossFit GBAR3 WOD
WOD: TRICK OR TREAT?
AMRAP in 15 minutes
5 devil’s presses, 45/30
10 pistols
15 pumpkin smashes, 30/20
AWOD
30 Russian twists
