When we talk about fitness in CrossFit, one of the models is to have a high level of aptitude in the 10 characteristics of fitness:  Cardio-Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.  The first four traits show improvement through "training".  Last four show their improvements through "practice".  Power and Speed are improved by both training and practice.  Can you define training and practice?  Training refers to activities that improves performance through a measurable organic change in the body.  This means you can lift more, you can perform longer, or you can bend better.  Practice refers to activities that show improvement through changes in the nervous system.  This is a neurological improvement allowing your body to work more efficiently as a whole.  So when we have you doing a Back Squat, we are trying to get your body stronger so that you will see an increase in weights you move. We are "training" your muscles to contract harder and recruit other muscles so that you can move a load more that you did last time.  But if we had you balance on a tight rope and wanted to work on balancing on that rope, the time you spend on the rope is "practice" because you cant balance faster or harder, you can just balance better.  As you practice this, you will get better at it.  Of course there are those movements that have a little of each.  If you wanted to get better at the Snatch, there would be obvious Strength and Flexibility factors that would have to be improved through training so that your body was able to move in the places it needs to be.  But, there is also Coordination of those movements and Balance as you are moving to have a successful lift.  The only way we can improve in all 10 areas is to hit different things all the time.  We want you to improve, We are going to do everything we can to get you there:)


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"Flick the Switch"

INFERNO Warm-up x 3

Complete the following:


4 Rounds

     10 reps Hang Sqaut Snatch (135#, 95#)

     200m Run

     2 Rope Climbs (15')

          *sub with 8 strict pull-ups per round climb




Farmers Walk

     Find Max Weight for 100ft distance

          *use 2 Olympic Bars and add weight.  It counts when you go the full 100ft without putting the bars down. 


MWOD........ how to improve the bottom position for the squat snatch!
[youtube https://www.youtube.com/watch?v=HgEgIGE2ZI8]

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