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.
Strength
At GBAR3 we talk about strength 3 ways: core strength, maximal strength and explosive strength. Core strength is essential for performance, safety and quality of life. Maximal strength training is important, because it emphasizes the nervous system, not just the muscular system. When you train with heavy weights, your body is forced to become more efficient, turning the right muscles on and off in a certain sequence. Explosive strength is the ability to move things quickly. It ties together with the two other types of strength into a coordinated, athletic package making you a capable warrior outside the gym.
CrossFit GBAR3 WODs
Monday, Oct 24
WOD: WALKING DEADLIFT
10-9-8-7-6-5-4-3-2-1
toes to bar
deadlift, 225/155
EVEN: box jumps, 24/20
ODD: 100m DB waiter’s carry, 45/30
Tuesday, Oct 25
WOD: TRICK OR TREAT?
AMRAP in 15 minutes
5 devil’s presses, 45/30
10 pistols
15 pumpkin smashes, 30/20
Wednesday, Oct 26
STRENGTH
weighted pull up 2-2-2 OR 3 x flex arm hang for time
WOD: FRANKENSTEIN
21-15-9
squat clean thruster, 95/65
ring rows
Thursday, Oct 27
WOD: THE GHOST (see 04.27.22)
6 rounds of max reps
1 minute row, cal.
1 minute burpees
1 minute DU’s
1 minute rest
Friday, Oct 28
WOD: NASTY GHOULS
3 rounds
50 air squats
10 hang power cleans, 135/95
7 muscle ups (scale chest to bar pull ups/ring dips)
