Hope you’re all enjoying the weekend! So glad that things are cooling down outdoors. While things are cooling down outside, things are heating up in the COTH kitchen. August challenge, the annual in-house THROWDOWN, new classes and more community events are all coming your way. In the meantime, allow me to hit you with a science book and announce your August challenge.
How do you define fitness? Well, as CF coaches, we define fitness by having a collective competence in three standards:
1.The 10 general physical skills (training and practice)
2.Performance of athletic tasks (performing well)
3.Energy systems/metabolic pathways (aerobic and anaerobic)
Today, lets focus on the 10 General Physical Skills. What are they? They are as follows:
1. Cardiovascular/respiratory endurance
That’s nice, but why should you care? We apply a level of these skills in nearly every movement in our everyday life and more so when we step into the gym. The first four general skills are organic adaptations (hardware) that are acquired through training. The bottom four skills are neurological adaptations (software) acquired through practice. Power and speed? Well, that’s the result of both types of adaptations. The next time you row, jump, clean, jerk, lift etc think about how you’re applying the ten general physical skills and your level of competency in each of the skills for that particular movement.
On that note, lets take this month to train a movement that will challenge every single general skill listed above, can only get better through repetitions and practice, and will 100% be in the In-house Throwdown (Rx AND scaled). Enter the Double Under!
Here’s your August Challenge…
Starting this week, you will perform 200 DU’s for time twice a week and post your scores on the refrigerator in the lounge. This challenge runs 8/1 through 9/3.
After acquiring your baseline, the expectation here is that as you increase your reps and practice, you will see your time decrease resulting in efficient workouts (As efficiency increases, so do results). In some cases, getting over the DU hump will allow us to finally complete some workouts, (Annie, Double Hanger, etc.) receive the intended stimulus, and improve our overall fitness.
Below are two videos to help you along the way, but, as always, coaches are always available for help. Feel free to reach out. We’re always happy to help!
(Can anyone tell me where this was filmed? Looks awfully familiar.)
(My man crush Carl Paoli. See part 1-3)