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Playground – Broward CrossFit 09-02-15

By 09/01/2015No Comments

Broward CrossFit – CrossFit

Line Drills (No Measure)

Line Drills and Dynamic Stretching

Metcon (Time)

For time:

Run 1 Mile

Row 2K

Run 1 Mile

Accessory Work

Reverse Hyper 3 x 12-15 Reps

Glute Ham Sit Ups 3 x 15-20 Reps

Hot Potatoes 3 x 20 Reps

100 Meter Sled Pull (recovery)

Metcon (6 Rounds for time)

Chris Hinshaw Track Session

Track / Endurance Work (Optional)

6 Rounds of

25 Meter Broad Jump + 200 Meter Fast Pace Run

rest 2 Minutes


What Is Fitness And Who Is Fit?

In 1997, Outside Magazine crowned triathlete Mark Allen “the fittest man on Earth.” Let us just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman, who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

Perhaps the definition of fitness does not include strength, speed, power, and coordination, though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines “fitness” and being “fit” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the National Strength & Conditioning Association (NSCA), the most respected publisher in exercise physiology, in its highly authoritative Essentials of Strength Training and Conditioning, does not even attempt a definition.

CrossFit’s Fitness

For CrossFit, the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit provides their own definition of fitness. That is what this article is about, our “fitness.”

Our pondering, studying, debating about, and finally defining fitness have played a formative role in CrossFit’s successes. The keys to understanding the methods and achievements of CrossFit are perfectly embedded in our view of fitness and basic exercise science.

It will come as no surprise to most of you that our view of fitness is a contrarian view. The general public both in opinion and in media holds endurance athletes as exemplars of fitness. We do not. Our incredulity on learning of Outside’s awarding a triathlete title of “fittest man on Earth” becomes apparent in light of CrossFit’s models for assessing and defining fitness.

CrossFit makes use of four different models for evaluating and guiding fitness. Collectively, these four models provide the basis for CrossFit’s definition of fitness. The first is based on the 10 general physical skills widely recognized by exercise physiologists; the second model is based on the performance of athletic tasks; the third is based on the energy systems that drive all human action; the fourth uses health markers as a measure of fitness.





Figure 1. World Class Fitness in 100 Words.

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
  • Regularlylearnandplaynewsports.