CrossFit, the sport of the generalist, has 10 fitness domains that all its athletes should strive for:
Most people walk though our doors with a tendency towards a few of the above qualities, and lacking in others. Any specialist will usually find himself at one extreme end of the spectrum. For example, a marathon runner may excel in the cardio and stamina end, while greatly lacking in strength, power, and flexibility. An power lifter will have strength and power, but usually lack in cardio and stamina.
Many specialists will use the CrossFit methodology as their strength and conditioning to achieve that balance. For those who don’t play a particular sport or train for certain races, however, CrossFit is their sport. The pursuit of the ultimate balance in the above domains can take a lifetime!
Take the time today to evaluate yourself as an athlete. Give yourself a number between 1-10 beside each domain. Where is your weak link? Sometimes identifying your weakness relative to your strengths can open your eyes to what you should be working on before and after class.
Do you hate runs longer than 400m? Do you shy away from double lift days? Have you avoided skill days because you abhor stretching and mobility? Do you get the jitters when we pull out the agility ladder? Be honest with yourself.
Another way to look at the above domains is to shorten the list and rate from 1-10 just on the below domains:
Recognize that any number above a 7 in one category will inevitably lower the number in another column. Example: if you are a 10 in endurance, chances are your strength and power will score low and vice versa. This is just another way to assess where your weaknesses are.
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Weighted Pull Ups 3-2-1-1-1
9 Kettlebell Swings
9 Toes to Bar
Rest 1 Min
15 Kettlebell Swings
15 Toes to Bar
Rest 1 Min
21 Kettlebell Swings
21 Toes to Bar