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10 physical abilities

812, 2010

Final Chapter

By |December 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-Up: 10 Arm Swings & Leg Swings in all directions, Row 500m
PP: 3-3-3-1-1-1
Max Height Box Jump: 10 min.
MetCon – For Time:
9-7-5 Reps of
Weighted Pull-Up (Use 3×5 weight)
Clapping Push-Ups
Handstand hold 30 sec.
Finisher: 3 Max L-Hangs

Balance
Definition – The ability to control the placement of the body’s center of gravity in relation to its support base.
-Balance rarely receives […]

2211, 2010

Accuracy

By |November 22nd, 2010|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up: 10 Air Squats, 20 KB Muscle Snatches (35/20lbs), 10 Pull-Ups x’s 3
Zercher Squats: Heavy, but comfortable set of 5
MetCon – Kelly
5 Rounds For Time
400m Run
30 Wall Ball Shots (20/12lbs)
30 Box Jumps (24/12”)
Accuracy
Definition – The ability to control movement in a given direction or at a given intensity.
-I love this definition. If I would have […]

1011, 2010

The ability of agility

By |November 10th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-Up: 500m Row
5 Strict Chin-Ups, 10 Leg Swings (in all directions), 10 Double-Unders x’s 3
Resistance Run 20m x’s 2
Snatch Pulls: 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
MetCon: For Time
10 Double Unders
10 Front Squats (95/65lbs)
20 Double Unders
10 Front Squats
30 Double Unders
10 Front Squats
Finisher: Front Lever Work

Agility
Definition – The ability to minimize transition time […]

2010, 2010

Coordination – Week 7

By |October 20th, 2010|CrossFit Ktown Knoxville, Uncategorized|12 Comments

Warm-Up: 500m Row, 20 Leg Swings
CrossFit Total:
1RM Squat
1RM Press
1RM Deadlift
(3 Attempts post warm-up. Once you open up with an attempt, you may not drop below that weight if you fail.)
Finisher: 50 Sit-ups for time
Coordination
Definition – The ability to combine several distinct movement patterns into a singular distinct movement.
-Ahhh, yes. Coordination is a doozy of a […]

1310, 2010

Speed

By |October 13th, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up: CFWUx2, Roll External Shoulder w/ LAX Ball, Open T-Spine w/ Foam Roller
Front Squat: 2×5 @ 65% of Monday’s Back Squat
MetCon – Randy:
75 Power Snatches (75lbs)
Finisher: 3×10 Sit-Ups/V-Ups/Plank (30 seconds), 2 Minute Squat
Speed
Definition – The ability to minimize the time cycle of a repeated movement
-So resumes our series on the 10 physical skills and why […]

2909, 2010

Week 5 – Power

By |September 29th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-Up: 10 arm circles in all directions, 3 normal, wide, and narrow push-ups & pull-ups, 10 serratus push-ups, lat stretch (1 min. each arm).
Bench Press: 3 x 5
Pull-Ups: 3 x 5
MetCon – For Time: Annie
50-40-30-20-10 reps of
Double Unders
Sit Ups

Power
Definition – The ability of a muscular unit, or combination of muscular units, to apply maximum force […]

2209, 2010

Stretch ‘Em Out

By |September 22nd, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments

Warm-Up: 10 Serratus Push-ups, 10 Supine Ring Rows, 10 OHS (45/25lbs) x’s 2
Test: OH position while laying down
Lacrosse ball on Scapula, lat – 2 min. on each spot
External Rotator, Lat, & Rotator Cuff stretch
Retest
MetCon – Lynne (strict):
5 rounds not for time – Score is Repetitions added
Bodyweight BP
Strict Pull-Ups

Flexibility
Definition – the ability to maximize the […]

809, 2010

Stamina

By |September 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments

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 […]

1604, 2010

The advantages of strength (Insert Arnold yell here)

By |April 16th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments

The 2nd row was straight gangsta.
Warm-Up: As the athlete sees fit….
MetCon­: Crossing the Nefud
1kRow
5k Run
1k Row
-Row, run, row. Good Lord, talk about an enduro-fest at Ktown this Friday! All of you may have noticed that we are a little more strength-biased (compared to other CrossFit gyms) when it comes to training our […]