Rounding Out

Track night tonight at 6:30!

“The Classic CF Warm up”

2-3 Rounds of 10-15 reps for quality of:

Overhead Squats

GHD Sit ups

Hip Extensions

Pullups

Dips or pushups

Sampson Stretch

Rest as needed, then perform

For time:

5 muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 50 yards

5 muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards

5 Muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards

5 muscle ups

245 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards

Compare your time to 7/31/11

Jesse works his rack position

The greatest moment in my athletic career was in a dart game.  (If you haven’t heard the story, just ask, I love telling it:)  I know what you’re thinking, yes, I think darts is a sport and it does require a certain level of fitness!  Take a look at our list of 10 General Physical Skills, which includes coordination, balance and accuracy!

  I love games like horseshoes, bag toss, darts, etc.

  I lump them all into the category called Games of Minute Adjustment.  I love how you have to focus on your stance and where your weight is situated, the way the object leaves your hand, the trajectory, what your eyes focus upon.  Think about how often we use these skills in the gym and in sports in general.  The way we toss the wall ball, receiving a snatch overhead, bounding on the box, turning your wrists while jumping rope, these are all movements of minute adjustment and timing.  In the 2011 CrossFit Games this year, they had the athletes throw a softball for distance, and some argued that has nothing to do with fitness.

  I would completely disagree, it is all related.  We want to be competent at everything, not just the workout of the day, or things we consider exercise, but EVERYTHING!  That includes hitting a golf ball, throwing darts, holding our breath underwater, balancing on a spinning log in the water, picking up a heavy rock, running long as well as short and fast.  Everything is connected.

For those that want to train these skills, I plan on attending the Underground Pub in Hermosa Beach tonight (Wednesday) at 8pm for a dart tournament.  Come get Fit!