What are Classes Like?
Generally, we have a warm up, do a little agility or speed work or plyometrics followed by some technical work and then we hit the Workout of the Day (WOD). There are lots of different warmups progressions, lots of exercises to practice and lots of different WODs. Like snowflakes, each class will be different. What will remain consistent is the difficulty. CrossFit is hard. Approached properly, even the most scaled down CrossFit workout should crush you. It's never going to get easier. It's just going to take longer and longer for you to bonk. This lines up nicely with the premise that CrossFit will increase your work capacity across broad time and modal domains.
The Warm Up
We have lots of different warm ups. Most take about 10 minutes to go through. The official CrossFit warm-up is three rounds of: 10 situps, 10 back extensions, ten dips, ten pull-ups, ten overhead squats and 30 second samson stretches. This is why our athletes can wear T-Shirts that say "My Warm-Up is Your Workout".
Agility / Speed Work
Ladder drills, dot drills, agility drills, track drills. This really hits on skills 6-10 in the list below. And it's FUN!
Technical Work
Why do technical work? Well take a look at the Exercises listed on the CrossFit.com FAQ. That's pretty much all the "stuff" we do. Some stuff shows up more often than others, but spend enough time doing CrossFit and you'll run across them all. For the most part, the Technical or Skills training section will review the form and technique of the primary exercise in the WOD. This gets you thinking about the movement, learning the movement, reinforcing the movement.
The Workout of The Day
Come in for an Intro Session to get a taste.
The Ten General Physical Skills we Promote at CrossFit Davis
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination 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 from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
(Ten Skills compliments of Jim Crawley & Bruce Evans of Dynamax)
You are as fit as you are competent in each of these areas. Due to the focus on each of these skills, our athletes see significant improvements in their body composition, work capacity, health markers (Blood pressure, Cholesterol, etc.), and their ability to perform tasks in sport and their daily lives.
|
Comments