CrossFit 717

Sean Ireland got a new celebrity Beyond the Athlete in on Station 717!!
Beyond the Athlete: Chris Spealler

What is Fitness?

Crossfits Ten Components of Fitness:

1. Cardiovascular/Respiratory Endurance – The ability of the body systems to gather, process, and transport oxygen.
2. Stamina - The ability of the body to process, store, deliver, and utilize energy.
3. Strength - The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility - The ability of maximizing range of motion at a given joint.
5. Power - The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Agility - The ability to minimize transition time between one movement pattern to another.
8. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
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.

This weeks Best of the Box Challenge:

Standing on one foot, hold weight overhead for max time: 45#, 25#

(This should be interesting)

Strength:

Back Squats 60%x5, 70x5, 80x3, 90x3, 90x3, 90x3

WOD:

Every 30 seconds
Complete 3 chin-ups and perform max back squats (75/55).

The goal is to complete 100 total squats. scaling is 75, 50, 25 for reps, and 20-25% of 1RM BS.
*Every 30 seconds perform 3 Chin-ups, for the rest of the 30 seconds perform as many back squats as you can during the time period. At the next 30 seconds perform 3 chin-ups and then max back squats and so on until you reach 100 total back squats and so on.
Post total time it took to complete 100 back squats.
*No racks.