Workout of the Day



Below is a list of ten recognized general physical skills as published by Dynamax and CrossFit. Ten distinct opportunities to increase capacity in the human body. Overall general physical preparedness(GPP) requires development in all ten skills. A deficiency in one skill will lead to noticeable deficiencies in others. Overall this will lead to a decreased overall physical ability. Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training is defined by an activity that improves performance through a change in the body. Improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to an activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

When we review this list where do you see room for growth?

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 ability of a muscular unit, or combination of muscular units, to apply 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.

See you out there.








03242020 - WOD

  • 3 rounds for quality planks :20 on, :40 off

    • Right arm raise

    • Left arm raise

    • Right leg raise

    • Left leg raise

    • Contralateral - right arm, left leg raise

    • Contralateral - left arm, right leg raise

  • 5 Rounds for quality

    • 10 split lunges(ea)

    • 12 Burpees

    • 15 Hollow rocks

  • 3 x 20 Standing heel and toe raises