The WMP Crossfit section had its first meet at Crossfit Digbeth on 18/11. It was well attended by a nice mixture of first timers and more established Crossfit Athletes. Everybody worked really well through a couple of really challenging workouts and signed up for membership afterwards. We now have 25 members and counting. We are looking to put in two teams of four to the first National Crossfit Champs in Exeter in Sept. We are one team member short at present due to members being unable through leave/commitments. If you have done Crossfit before and fancy a ‘nice’ couple of days away by the sea, heavily subsidised, competing on behalf of WMP please get in touch ASAP.
WOW – Workout of the week.
I will be posting a workout of the week each week for completion by members or anybody interested in trying it. The workout may sound confusing to the uninitiated. There will be scaled versions for those unable to complete the workout as prescribed (RX)due to fitness, injury, equipment. This will make it accessible to anybody who wants to improve their health. There are Youtube videos regarding correct technique but please drop me a line before completing if you need clarity or are interested in joining.
Do not attempt as prescribed if you have any underlying injuries which may be compromised by the movements.
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box
Scroll for scaling.
Post total reps to comments.
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box
Wisdom of the week.
What is Crossfit?
CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit’s Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.
CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.
The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 13,000. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.
The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.
Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.
While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.