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Playground – Broward CrossFit 09-04-15

By 09/03/2015No Comments

Broward CrossFit – CrossFit

KB Circuit Warm Up (No Measure)

3 Rounds NFT

10 Russian KB Swings 53/35

5 Goblet Squats 53/35

10 Push Ups

Deadlift (3 x 12 Reps)

Snatch High Pull + Hang Full Snatch (EMOM for 5 Mins)

Metcon (Time)


Deadlifts 225/155 (Rx) 315/225 (Rx+)

OH Squats 135/95 (Rx) 155/105 (Rx+)

Accessory Work

Skill (Optional)

10 Min AMRAP

1 Turkish Get Up + 1 Windmill (each side)

Midline (Optional)

4 x :15 Seconds each


Side Plank Right

Side Plank Left

Superman Hold





CrossFit’s Third Fitness Model: The Metabolic Pathways
There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen (or phosphocreatine) pathway, the glycolytic (or lactate) pathway, and the oxidative (or aerobic) pathway (Figure 3, Table 1). The first, the phosphagen, dominates the highest-powered activities, those that last less than about 10 seconds. The second pathway, the glycolytic, dominates moderate- powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.

Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. More on that later.

CrossFit’s Fourth Fitness Model: Sickness-Wellness- Fitness Continuum
There is another aspect to the CrossFit’s fitness that is of great interest and immense value to us. We have observed that nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness (Figure 4). Though tougher to measure, we would even add mental health to this observation. Depression is clearly mitigated by proper diet and exercise; to genuine fitness.

For example, a blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athlete’s blood pressure; a body fat of 40% is pathological, 20% is normal or healthy, and 10% is fit. We observe a similar ordering for bone density, triglycerides, muscle mass, flexibility, HDL or “good cholesterol,” resting heart rate, and dozens of other common measures of health (Table 2). Many authorities (e.g. Mel Siff, the NSCA) make a clear distinction between health and fitness. Frequently they cite studies that suggest that the fit may not be health protected. A close look at the supporting evidence invariably reveals the studied group is endurance athletes and, we suspect, endurance athletes on a dangerous fad diet (high-carbohydrate, low-fat, low-protein).

Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise, examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same entity. A fitnessregimenthatdoesnotsupporthealthisnotCrossFit.