"CrossFit is ... a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are: Cardiovascular and Respiratory Endurance, Stamina, Strength, Power, Flexibility Speed, Coordination, Agility, Balance, and Accuracy."
- "Foundations", Greg Glassman, CrossFit Journal number 1, September 2002
CrossFit Body, a program developed by Andrea Lewin, CrossFit Level One Trainer, will help you achieve competency, and ultimately, mastery of the ten above domains using the one tool which is always available to you: your body. In the CrossFit hierarchical pyramid, body awareness and control (which we generally call "gymnastics") is a precursor to competency and mastery in the control of external objects or "weights" which can be barbells, dumbells, kettlebells, sandbags, etc:
CrossFit Body will improve your body awareness, body control, flexibility,coordination, agility, balance, and accuracy. There will also be a place for strength, speed and power in CrossFit Body (think muscle-ups and handstand push-ups) as well as developing cardio-respiratory endurance and stamina without traditional "cardio". Threre will be occasional use of external objects, but typically nothing heavier than a medicine ball.
Each class is divided into four parts:
Warmup could involve jumping, squatting, stretching, step aerobics, jumping rope, jogging in place, medicine balls, and anything else that will wake you up but leave you fresh for skill work.
II. Skill of the month
Each month will have a particular focus, such as inversions (handstand, headstand), unilateral movements (pistol, 1-arm push-up), pushing (push-up, partner drills) or pulling (pull-up, muscle-up, ring row). If you come to all of the classes for that month, that means you get eight chances per month to work on a particular skill for 10-20 minutes. For a CrossFitter, that's a lot of time!
In each class, we will begin by working together through the progression for that skill, easiest movements first, hardest movements last. You will work as far as you can through the progression, then spend the rest of the time working on the next movement in the progression.
III. CrossFit-style conditioning
Expect a brief, intense, bodyweight metabolic conditioning workout to get the blood pumping. Partner and team workouts will be the norm here, but the workouts will be no more than 10 minutes long.
The class will end with stretching and mobility. This could be the KStarr MWOD, work on splits (right, left, and center), or yoga-inspired movements..
CrossFit Body is part of the CrossFit East Bay core programming, so the conditioning and mobility portions will work in synergy with the rest of the program.
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