CrossFit Elevation: WOD for Sunday January 9, 2011

Saturday, January 8, 2011

WOD for Sunday January 9, 2011

AMRAP(As Many Rounds As Possible) in 10 minutes

10 Dumb Bell Snatch R
Russian Lunge 25 Feet
10 Dumb Bell Snatch L
Russian Lunge 25 Feet

1 comment:

UnknownJanuary 8, 2011 at 7:14 PM
Check out today's mobility WOD. There is a guy who ties himself to the chair with huge rubber bands - and he looks like he is enjoying it. Tomorrow's work out looks pretty knarly so we better get some stretching in lil buttercups.
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What we strive to develop in a fun, exciting and SAFE CrossFit program

"

1. Cardoivascular/respiratory endurance- gathering, processing and delivering oxygen.

2. Stamina- ability to process, store, and utilize energy.

3. Strength- the ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility- ability to maximize the range of motion at a given joint.

5. Power- the ability of a muscular unit or a combination of muscular units, to apply maximum force in minimum time.

6. Speed- the ability to minimize the time cycle of a repeated movement.

7. Coordination- the ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility- The ability to minimize transition time from one movement pattern to another.

9. Balance- The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy- The ability to control movement in a given direction or at a given intensity.

"

http://library.crossfit.com/free/pdf/CFJ-trial.pdf