Upper East Side

By Coach B Rendo

Training v. Exercise

Exercise-Physical activity performed for the effect it produces today-right now. Each workout is performed for the purpose of producing stress for the immediate needs of the exerciser: burn some calories, get hot and sweaty, out of breath, pump your biceps, or get your fill of doing some random crazy Crossfit WOD–basically just punching the physical clock.

Training-Directed physical stress and the process of going from where you are now to where you want to be later for the purpose of meeting fitness goals.

In Crossfit it is our goal to address all aspects of fitness (power, speed, strength, cardio/resp. endurance, stamina, flexibility, balance, coordination, accuracy, and agility). The training programming is set up to work on addressing certain of these deficiencies in order to make each member a stronger Crossfit athlete. By training we differentiate why coming to EVF is far superior than going to Barry’s Bootcamp, Soul Cycle, or boxes where the programming is merely insane WODS. Training rather than exercising will get you to your fitness goals. Please keep in mind that by goals and train I do not mean train for the Games. Our Crossfit training program is for all of us everyday people to better our lives, be healthy, strong and lean as well as increase our body control and coordination — getting there the safest and fastest way possible. And for those of you looking for a crazy hard WOD, don’t worry, they will be thrown in here and there.

Further reading:
Plandomization by Catalyst

Notes:
-Toy Drive going on now through 12/12
-Holiday Party will be on 12/19 at the Empire Hotel
-Christmas Cripler 12/13 @ CFCC
-Happy Birthday to CFUES community member Sara L.

12.8.14

Warm Up:
3rds NFT:
10 Ring Rows
15 Air Squats
20 Hollow Rocks

Strength:
A1. LBBS
3 x 3 @ 95%
A2. KB Bent Over Rows
4-6 reps/arm

Conditioning:
Tabata Mash Up:
Double Unders
Box Jumps