WOE (Weak of Emphasis)- Fluidity.
Fluidity defined- Readily reshaped; pliable, graceful, and variable.
What is the definition of
CrossFit? “Constantly varied, high intensity, functional
movement"
When
performing each movement we strive to look good doing it. How so?
This is done by performing the action with proper range of motion that
causes our bodies to move proficiently and with strength and power. If we don't
work on the basic movements and master them, advanced movements will break down
quickly and we will have trouble handling movements with higher weight.
And, more
importantly, we just want to feel good moving, looking good doing it, and having
fun! For example watch this here. Or here.
Also it is
important to not to be closed to other training methods. Just like how
Jeet Kune Do was founded by Bruce Lee, it is important to use what works in a
system of exercise and discard the rest.
And don't
underestimate older systems of exercise. See also ukemi.*
Strength- 3
Rep Max on almost everything!!! Muhahaha! But seriously we're getting down to
business and working on our 3 RM numbers to start doing percentages next week.
Exercises
including- Barbell Hack Squats, Clean + Jerk and Dumbbell Snatches.
CrossFit
Hagerstown WOD for 4.29.13
EMOM 10
(Every Minute on the Minute)
10 Lunges
in Rack Position
3 Dips
(Rings or Box)
* What is
Ukemi jutsu training? Ukemi is a Japanese word that means rolling or
tumbling technique. This is found is Judo and can be applied to different
fundamental aspects of gymnastics to decrease injury to the cervical spine
and increase flexibility and fluidity.
