WOD Type: “Strength”

WOD Warm-Up:

30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:04.

WOD Particulars:

Strength:

• Shoulder Press @ 1, 1, 1, 1, 1
• Push Press @ 3, 3, 3, 3, 3
• Push Jerk @ 5, 5, 5, 5, 5

–Weights of–

• Shoulder Press @ 140#, 140#, 135#, 135#, 135#
• Push Press @ 140#, 145#, 155#, 155#, 155#
• Push Jerk @ 155# for 3 reps and then 135# for 2, 135# and finished at 140#

Today’s WOD was purely shoulders. Had to wear a belt to make sure I don’t damage an already sore back. I also have a really sore core from the last two workouts. Anyway, I didn’t get to a metcon or a crossfit workout, but that’s okay. I’m in the transition phase after the Crossfit Opens…

Skill Work: Burgener Warm-Up

Teachable Moment:

WOD Moment…

Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

The components of physical fitness are:

*  Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

*  Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.

*  Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

*  Flexibility – the ability to move the joints or any group of joints through an entire, normal range of motion.

*  Body composition – the percentage of body fat a person has in comparison to his or her total body mass.

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor” fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.