LOGBOOK

WORLD-CLASS FITNESS IN 100 WORDS

• Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

• Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

• Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

• Regularly learn and play new sports!

10 Components of Fitness

There are ten recognized general physical skills, and they are all practiced regularly with CrossFit. You are as fit as your competency in each of these ten skills.• Cardiovascular / respiratory 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 apply 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 in a given direction or

at a given intensity.Improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. (1 – 4)

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. (7 – 10)

Power and speed are adaptations of both training AND practice. (5 & 6)

9 Fundamental Movements of CrossFit

1. Squat2. Front Squat3. Overhead Squat4. Press5. Push Press6. Push Jerk7. Deadlift8. Sumo Deadlift High Pull9. Clean

20 At-Home Workouts

1.Sprint 100 metersRest 1 minuteRepeat 10 times 

2.100 Single Unders (Jump Rope)50 Squats5 rounds for time

3.AMRAP in 20 minutes:-10 Burpees-15 Squats-20 Knees-to-chin (laying down)

4.10 Rounds of:-10 Broad Jump Burpees-10 Jumping Lunges

5.10 rounds of- 10 burpees- 10 situps

 6.5 Rounds-15m Bear Crawl-20 Push-ups-15m Crab Walk-20 Jump Squats-15m Broad Jump Burpees-20 Mountain Climbers

7.3 rounds for time-Run 1/2 mile-50 squats

8.10 Rounds for time-10 push-ups-10 sit ups-10 squats

9.200 squats for time

10.“Susan”5 rounds for time- Run 200m- 10 squats- 10 push-ups

11.3 rounds for time- Sprint 200m- 25-push ups

12.Tabata Squats and Push-ups:20 seconds on 10 seconds rest, 8 rounds each.Count your lowest score.

13.20 rounds for time- 5 push-ups- 5 squats- 5 sit ups

14.Invisible Fran:21-15-9 for time-Squats-Push-ups

 15.6 rounds for time- 10 push-ups- 10 squats- 10 sit ups

16.5 rounds for time- 100 Single unders Jump Rope- 50 Squats

17.“Annie”Double-Unders (Jump Rope)Sit-ups50-40-30-20-10 Rep Rounds for Time

18.5 Rounds for Time- 3 vertical jumps- 3 squats- 3 long jumps

19.100 Squats for Time

20.10 Rounds for Time- 10 Push-ups- 10 Squats- 10 Situps

21.10-9-8-7-6-5-4-3-2-1- Burpees- Sit ups.

22.5 Rounds for Time- Run 400 meters (1:30-2:30 mins)- 30 Squats

23.250 jumping jacks For Time

24.5 Rounds – Count Squats- Run 1 minute- Squat for 1 minute

25.Run 1 mile and do 10 push-ups every 1 minute.

CrossFit Kids Baseline Workouts"BASELINE" DATE TIME NOTES

FOR TIME:500 METER ROW40 AIR SQUATS30 SITUPS20 PUSHUPS10 PULLUPS

"LITTLE CHIEF" DATE TIME NOTESAMRAP IN 3:003 POWER CLEANS6 PUSHUPS9 SQUATS1 MINUTE RESTREPEAT 3 TIMES

"LITTLE CINDY" DATE TIME NOTESAMRAP IN 20:005 PULLUPS10 PUSHUPS15 SQUATS

"LITTLE ELIZABETH" DATE TIME NOTES21-15-9 REPS FOR TIME:CLEANDIPS

"LITTLE FRAN" DATE TIME NOTES21-15-9 REPS FOR TIME:THRUSTERSPULLUPS

"LITTLE NANCY" DATE TIME NOTES5 ROUNDS FOR TIME:400M RUN15 OVERHEAD SQUATS

"LITTLE ANGIE" DATE TIME NOTESFOR TIME:50 PULLUPS50 PUSHUPS50 SITUPS50 SQUATS

"LITTLE HELEN" DATE TIME NOTES3 ROUNDS FOR TIME:400M RUN21 KETTLEBELL SWINGS12 PULLUPS

"LITTLE KELLY" DATE TIME NOTES5 ROUNDS FOR TIME:400M RUN30 WALL BALLS30 BOX JUMPS

DATE TIME NOTES

DATE TIME NOTES

DATE TIME NOTES

PERSONAL RECORDSSQUATS IN 1 MINUTE

DATE NUMBER NOTES

HANG HOLDDATE TIME NOTES

BURPEES IN 2 MINUTESDATE NUMBER NOTES

MAX PULLUPSDATE NUMBER NOTES

MAX PUSHUPSDATE NUMBER NOTES

250M ROWDATE TIME NOTES

50M SPRINTDATE TIME NOTES

HANDSTAND HOLDDATE TIME NOTES

JUMP ROPE 3 MINUTESDATE REPS NOTES

LONG JUMPDATE TIMEDISTANCE NOTES

L-SIT/TUCK SITDATE TIME NOTES

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