7000lb / 5000lb CLEAN AND JERK !

 choose any weight you like, total up each reps weight until you reach 7000/5000lbs .

exp: men 135lb x 52reps = 7,020

woman 85lbs x 59reps = 5,015

*post weight and reps*

 

 Jim Cawley, and Bruce Evans of Dynamax are the original sources for Crossfit ten 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.

As Crossfitters We realize the Value in these skills and work on one or more daily through our wod's . Some of us know it, some don't, they just know what they feel, and they feel like they are getting a high intense, mentally challenging workout... Many that stray return explaining how they cant do other workouts now, it also spoils other ideology's of fitness, and group classes. CROSSFIT is about human performance, as to most fitness ideology's which are about "bodybuilding" (body part training, for looks). With bodybuilding it takes hours per day on treadmills, doing typically body part training,spending boat loads of money on supplements all of which you find out gets you no where because muscle and fitness forgot to put in the workout routine their abb model also had daily injection of lord knows what steroid for the past 5 weeks. As crossfitters we know that  in the process of training for optimal performance a beautiful body is the inevitable outcome . This is not to mention all the skills listed above, and how mastering each leads to a better life . CARDIO which leads to stronger heart . STAMINA, to stay up late and party hard! STRENGTH because just in case a loved one gets pined underneath a car, you can dead lift it and get them out. FLEXABILITY to finally win your first limbo dance contest.POWER, who doesn't want more power, the ability to push potential rapist away in a single push . SPEED get to wherever you want faster, leaves you with more time to do what you want and be 1st in line. And that's just to name a few.. WITH OUR WORKOUTS WE HAVE THE OPPORTUNITY TO INCREASE THE QUALITY OF LIFE YOU LIVE IN THE PRESENT AND FUTURE . I don't know about you but I want to keep up with all my friends and be able to do anything I want from rock climb, to swim in the ocean and when I'm old i don't want to have someone wipe my ass for me so I'm doing something about it now . I have seen amazing things with crossfit, and have witness its powerfull potential  . I admire its diversity and its value to real life applications . Crossfit brought NOTHING new to fitness, it just put all the best ideas and movements together to make possible the 1st TRUE FITNESS PROGRAM . I predict the rest of the world to come to the same conclusion in the next few years