The first row wasn't that bad

The run was actually pretty bad...

The 2nd row was straight gangsta.

Warm-Up: As the athlete sees fit….

MetCon­: Crossing the Nefud


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 clients here at CrossFit Ktown. When I say strength-biased, that means that we believe that strength carries over into our total fitness a little more than other aspects, thus we place more emphasis on it. We’ve listed these before, but I believe it’s time to define the ten physical skills/abilities that contribute to our overall fitness.

1. Cardiovascular/Respiratory Endurance – The ability of the body systems to gather, process, and transport oxygen.

2. Stamina – The ability of the body to process, store, deliver, and utilize energy.

3. Strength – The ability of a muscular unit, or a combo of muscular units to apply force.

4. Flexibility – The ability of maximizing range at a given joint.

5. Power – The ability of a muscular unit, or a combo 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 between one movement pattern to another.

9. Accuracy – The ability to control movement in a given direction or at a given intensity.

10. Balance – The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.

-Maybe I can give you some reasons that contribute to our belief that strength is key to a solid foundation in overall fitness:

+Increased bone strength/density

+Reduced risk of osteoporosis

+Improved strength of connective tissues, which increases joint stability.

+Increase in muscle functional strength

+Increase in lean body mass and metabolic rate

+Decrease of body fat

+Improved self-esteem and confidence (by looking in the mirror, of course)

-Let me give a real-life analogy of what I’m talking about. Say I’m training an athlete, his name is Ebenezer McCycler, and he is a road cyclist. Ebenezer has hit a big plateau in his training and has instilled a lot of trust in me to help him break through it. Ebenezer hates squatting, but with him relying on me to train him, I make him squat on a starter’s cycle 3 times a week. Let’s say that Ebenzer’s 1RM squat is X. Over the next 2 months Ebenezer’s squat goes up 45lbs, yeeeaaayeeeuuuuhhhh!!! That downward pedal push for every rotation represents a certain percentage of Ebenzer’s 1RM squat. If Ebenzer’s 1RM squat just increased by 45lbs, all of a sudden that downward push just became a smaller percentage of effort for Ebenzer and SKADOOOSH!!! Ebenezer’s plateau has been butt-slammed in the most profound of ways! I hope by giving you this pragmatic example you can better understand the paramount importance of strength to your fitness.

Coach CBo

-In no way, shape, or form am I advocating you to neglect the other 9 abilities and skills.