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Sorry guys, I just couldn't resist on this one...

Warm-up: Spend 10 min. in the bottom of a squat (rest as needed), 10 arm circles in all directions, 3 narrow, wide, & regular push-ups; 3 wide, narrow, & regular pull-ups

Weighted Pull-Ups: 3×5

Good Mornings: 3×10 (30% of 1RM Squat)

MetCon – 4 Rounds Not for Time:

30 seconds in a Handstand

10 GHD Sit-ups

10 GHD Reverse Hypers

Finisher: Bulgarian split squat stretch 1 min. each leg x’s 2

Today resumes our second week of addressing/discussing the 10 physical skills and why we work on improving them. The subject for this post is often categorized with that of last week’s, and I hope to distinguish the differences throughout the text provided.

2. Stamina

Definition – The ability of body systems to process, deliver, store, and utilize energy.

-If you take a look back at the definition of cardiovascular/respiratory endurance from last Wednesday you’ll notice quite a similar definition to that of stamina. So this begs the question, “what’s the difference, CBo?!?!” Without getting to “sciency” I will try to approach this topic and break it down to terms that we can all understand. Let’s not think that stamina and cardiovascular/respiratory endurance are two complete and separate entities, for they do work in sync on a regular basis. However, they are NOT one and the same.

A good way to pinpoint what stamina really means to all of us is by posing a question. Have you ever been mid MetCon and the limiting factor isn’t necessarily the fact that you’re out of breath, but that your muscles have hit a wall and they have fatigued to the point where you must stop and rest? There lies your answer to what stamina is – the combination of strength with endurance (simply put enough, that is). When you have a high degree of stamina, which is obviously what we encourage through CrossFit, you can sustain a high level of work over a long period of time. While most MetCons provide the opportunity to tax both cardiovascular/respiratory endurance AND stamina, not all activities give us this chance.

If you’re still having a hard time of understanding what stamina is, then I ask you to promptly drop on the floor and do a Tabata interval of push-ups (20 seconds of work, 10 seconds of rest, 8 times). To those of you who have done this before, it’s easy to understand what the limiting factor in achieving more repetitions is. For those of you who have never attempted this before, and haven’t been compelled by my words to do so now, the limiting factor is not that I am out of breath, but more so that my strength can no longer continue to do more reps without sufficient rest! That, my friends, is stamina! Tadah!

So why should we work on increasing our stamina? If stamina is the ability to sustain “x” amount of work for “x” amount of time using “x” amount of strength, then we can see the obvious benefit of increasing this skill or capacity (this is a very generic formula). Any CrossFitter at Ktown, and hopefully in the world, can tell you we’re about doing a lot of work in a short amount of time. Suddenly chopping that wood or moving those cinder blocks underneath the deck doesn’t seem so fatiguing after we’ve been CrossFitting for some time; and in fact it gives us an opportunity to show off and impress the Mrs. or Mr., or the potential Mr. or Mrs.

Speaking of which, I wonder how many PP’s I could crank out holding 2 cinder blocks in a minute…time to find out!

-Coach CBo

By | 2017-04-25T14:39:33+00:00 September 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. crossfitktown September 9, 2010 at 7:23 pm

    This series is only getting better.


  2. crossfitktown September 9, 2010 at 8:01 pm

    Well said CBo.
    -Miss J

Comments are closed.