Adam's Fitness Blog: Hang Clean

Showing posts with label Hang Clean. Show all posts

Saturday, June 19, 2010

June 19

10 Rounds for time of:

3 Hang Cleans (95#)
3 Split Jerks

then

30 Wall Hand Stand Press (touch and go)

then

10 Triple clapping push ups (front/back/front)

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Need a Zone Meal?

Breakfast:

1/2 cup Easy Egg Beaters (or other Egg substitute) (2 blocks protein)
1 teaspoon olive oil (3 blocks fat)
One slice of fat free cheese
2 strips of Turkey Bacon
1 soft tortilla (2 blocks carb)

Lunch:

4 cups shredded cabbage [1C]
3/4 cup snow peas cut in thirds [1/2 C]
1/2 cup red bell pepper chopped [1/2 C]
3 oz white meat chicken cut in small pieces [3P]
3 tsp slivered almonds [2F]
1/2 tsp sesame oil [1F]
3 tbsp fat free ginger soy dressing [1C]

Dinner:

1 small taco shell [1C (Check label)]
3 oz shredded chicken breast [3P]
9 olives
1/2 cup salsa [1C]
1/4 cup black beans [1C]

10 General Physical Skills

Cardiovascular/ Respiritory Endurance- The ability of body systems to gather , process and deliver oxygen.
Stamina- The ability of body systems to process, deliver, store, and utilize energy.
Strength- The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility- The ability to maximize the range of motion at a given joint.
Power- The ability of a muscular unit, or combination of muscular units, to deliver maximum force in minimum time.
Speed- The ability to minimize the time cycle of a repeated movement .
Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
Agility- The ability to minimize transition time from one movement pattern to another.
Balance- The ability to control the placement of the body's center of gravity in relation to its support base.
Accuracy- The ability to control movement at a given direction or at a given intensity.

The ten general physical skills list that CrossFit follows were determined by Jim Crawley and Bruce Evans, founders of Dynamax (those med balls that we like to use) and two legit track and field coaches. You may not agree with the list, but take a good look at it. I think it definitely defines the skill set of elite CrossFitters.

Adam's Fitness Blog

Saturday, June 19, 2010

June 19

So. Cal Surf Reports

CrossFit in a Nut Shell

Need a Zone Meal?

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Adam's Playlist - Easy

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10 General Physical Skills

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