Sunday, January 5, 2014

Monday - WOD 6 - 21 Day Challenge Benchmark


Okay so here is how you are going to earn points. Remember, that you must buy-in with $3 if you are interested in the competition. That money will go towards prizes at the end.

  • Measurements - 1 point for every inch lost
  • Body fat % - 1 point for every body fat % lost
  • Attendance - 1 point deduction for every day missed (example - if you are a 3 times a week athlete, then you must attend class 3 days per week during the 3 weeks)
  • Benchmark WODs - 1 point for every additional rep or every second gained after you complete the benchmark WODs again on 1/27/14

The "benchmark" workouts that I created will test you on the "10 general physical skills". Remember that these are the skills that we use daily in the Box and you have to somewhat master all 10 in order to make any gains. 

Here are the 10 general physical skills

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.


It's not just about strength or endurance, it's about all 10!

Drumroll Plesae.............

Benhcmark WOD 1:
500 Meter ROW (quick and easy - pushing yourself 110%)

Benchmark WOD 2:
12 Min AMRAP
9 Ground to OH 95/65 Rx, 75/55 int, 55/35 beg (remember to stick to a good weight, you will use this same weight in 21 days
12 hand release pushups
15 Anchored situps (using dumbbells or med balls to keep your feet held down)


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