Spinal Fitness Crossfit Chiropractic Team: CrossFit is a fitness regimen developed by Greg Glassman several years ago. Composed of Increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health. It is promoted as both a physical exercise philosophy and also as a competitive fitness sport, CrossFit workouts incorporate elements from high-intensity interval training, Olympic weight lifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman, and other exercises.
It is practiced by members of over 13,000 affiliated gyms, roughly half of which are located in the United States, and by individuals who complete daily workouts known as “WODs” or “workouts of the day.” It is constantly being varied with functional movements performed at a high intensity. All workouts are based on functional movements. These movements reflect gymnastics, weightlifting, running, rowing, etc.
Moving larges loads over long distances, which makes this type of workout ideal for maximizing the amount of work done in the shortest time. Intensity is an essential component for results. This is measurable as work divided by time and or power. The more work you do in less time, or the higher the power output, the more intense the effort. Trainers constantly vary the approaches when training which leads to dramatic gains in fitness.
In this cycle we will be working on pull strength, prepping for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.
By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)
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Warmup:
3 Rounds:
8 Hip Extensions w/ 3sec pause half way
12 Lunges
16 Jumping Jacks
Strength:
Superset
4 Sets
a) Sumo DL x 2 @ H
b) 5-10 Glute Ham Raise
Supplemental Strength:
1) Superset x 4:
DB Bench Press x 8 (heaviest)
One Arm DB Row x 8 (ea arm)
2) Dips- 4�7 (Heaviest)
3) Barbell Curls- 4�8 (heaviest)
In this cycle we will be working on pull strength, prepping for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.
By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)
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Skill/Warmup
200m Run then
Spend 10min working
Barbell Hang Clean & Jerk
Strength:
Strict Press
Find HS then 2 x 2-4 @80% �
MetCon:
22 min to go as far as possible
30 Burpee over Bar
15 Clean & Jerks (Rx: 135/95 Sc: start at 50% )
30 Box Jump (24/20?�)
12 Clean & jerks (Rx: 155/105 Sc: add 10-20lbs)
30 HSPU (or 6 wall walks)
9 Clean & Jerks (Rx: 185/125 Sc: add 10-20lb)
30/24 Cal Row
6 Clean & Jerks (Rx: 225/145 Sc: add 10-20lb)
300m Run
3 Clean & Jerks (255/165 Sc: add 10-20lb)
30 V-up Situps
Max Clean & Jerk (275/185 Sc: add 10-20lb)
*** every 5min MUST REST 1min, unless you are at the last C&Js****�
Supplemental Strength Work
1) Bulgarian Split Squats- 3�10 each leg
2) Weighted Sit-ups- 3�15-20
3) Hollow Rocks- 3�15-20
4) Standing Teapots- 3�12 each side�
As mentioned in this cycle we will be working on pull strength, setting up for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.
By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)
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Today we will be attacking a version of Murph. However, the sets of gymnastic work will be mandated to bigger sets than most people use, building some muscle endurance.
WOD
�70% Murph�
1100m Run
70 Pullups
140 Pushups
210 Squats
1100m Run
Middle MUST be done in 10 sets of
7 Pullups
14 Pushups
21 Squats
COACH NOTE: Dont be afraid of this workout. It may look intimidating at first glance but if needed, like always, you can scale the length of the run and/or each movemen. That�s what your coaches are for. All skill levels can definitely accomplish today�s workout.
Dr. Jimenez presents a glimpse of Crossfit as is spans across America.
ABOUT two decades ago in California, CrossFit was registered as a trademark by the founder Greg Glassman.
According to nerdfitness.com, CrossFit is a training philosophy that coaches people of all shapes and sizes to improve their physical wellbeing and cardiovascular fitness in a hard-core yet accepting and encouraging environment.
CrossFit workouts change to contain variety to keep its members on its toes. The routine consists of functional movements that aim to increase individual work capacity and is applicable to other sports activities.
More than 324,307 people participated from 175 countries last year. The open game has five workouts over five weeks, which is posted online for the participants to follow.
Every week for the five weeks of the open game, the workout of the day (WOD) is released on Youtube and the official CrossFit website.
CrossFit in Fiji
The Suva Boxing and Fitness gym introduced CrossFit in Fiji last year and entered the open games with only five members.
Napoleon Taumoepeau is the only qualified CrossFit coach in Fiji. He was named the fittest person in Fiji by CrossFit Forging Elite Fitness. CrossFit 679 is Fiji’s only CrossFit affiliate. This year there were 20 members in the CrossFit open game. March 26 was the last of the five workouts at the Suva Boxing and Fitness gym.
CrossFit 679
Determination was on the faces of the participants as they pushed to finish the final WOD of the open games at the Suva Boxing and Fitness gym.
The WOD includes a wide range of physical exercises such as thrusters, squats, pull-ups, sumo deadlift, high pulls and more. CrossFit 679 is a place that has no boundaries and it brings the best out of an individual.
The coach encourages the participants to work hard and never puts one down.
“It may seem intimidating but I have trained many people who have never done CrossFit. Nine out of 10 of them are intimidated but the truth is that CrossFit was designed for all levels of fitness. We, as coaches, are trained to teach someone with little or no knowledge about CrossFit and help them on their way through a new fitness journey,” said Taumoepeau, coach for CrossFit 679.
After every three months, the CrossFit 679 affiliate takes in members who are interested on a journey of learning about CrossFit and the fundamental movements of CrossFit. An introduction seminar is the first step to welcome the participants of CrossFit 679.
To bring the very best during your training for the CrossFit games, proper diet and plenty of water is key.
“When and what you eat plays a big role in how your training will go. We help our CrossFit members to the best of our knowledge to maximise their workouts and it usually starts with diet,” the coach shared.
For the 679 CrossFitter, the CrossFit 679 is a great place to endure the pain and doing so with friendly and motivating people.
“You die but in the best way then cannot wait to die again,” Krystelle Lavaki, one of the participants shared.
CrossFitters diet
CrossFitters normally go on a Paleo diet or a zone diet.
According to Crossfit Impulse, the zone diet isn’t about eating “low-carb” or “high-protein” or anything like that. It’s a diet balanced in protein (lean, natural meats are preferred), carbs (mostly low glycemic-load fruits and vegetables) and fat (one of the most important macronutrients).
With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet � insulin, glucagon and eicosanoids. The Paleo diet is the healthiest way you can eat because it is the only nutritional approach that works with your genetics to help you stay lean, strong and energetic.
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