CrossFit Elevation: April 2011

Tuesday, April 12, 2011

WOD 4/12/11

WOD for Tuesday 4/11/11
5 Rounds for Time
10 Squat Clean and Jerk (95lbs)
25 Kettlebell Swings 1.5 pood

Tuesday, April 5, 2011

Tuesday's WOD

3 rounds for time of:
20 squat snatches, 95 lbs (65 lbs)
400 meter run

Saturday, April 2, 2011

Sunday's WOD

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

What we strive to develop in a fun, exciting and SAFE CrossFit program

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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