Wednesday 11.1.17

Wednesday 11.1.17

Announcements —
November’s programming focus will be Fitness Testing. There will be 9 original benchmarks spread over the month testing each of the 10 General Physical Skills required of optimal physical competence (and then we’ll retest again in 4-6 months). We’ll do this before we all get too deep into the holiday season…and all the pies and cookies. 🙂

10 General Physical Skills required of optimal physical competence:

  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 movements.
  8. Agility – the ability to minimize transition time from one movement pattern to another.
  9. Balance – the ability to control the placement of the body’s 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.

5 BB Push Press (75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)
EMOM for as long as

This one is a shoulder blaster! We will retest this workout in the future. Track how many rounds + reps you are able to get. The intention is to make it really challenging for everyone from round 1. There is a huge psychological component in this workout. It is the little voice in people’s heads that tell them they have had enough. This is what we want to push through to see where it takes everyone. Aside from that, the strength endurance test specifically in your shoulders is the main challenge; then, as the rounds progress, your aerobic capacity will also be tested.

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