October Monthly Focus: Balance, Coordination, Agility, and Flexibility

The upcoming monthly focus for October will touch on the general physical skills which are “less sexy” but just as important as the others:  Balance, Coordination, Agility, and Flexibility.

Things to look for during the month:

Flexibility – Mobility movements included in the warmup more frequently

Agility – Footwork and movements requiring changes of direction, Double Unders!!!

Balance – Pistols, Handstands, work requiring core engagement and stabilization, single arm movements

Coordination – Kettlebell work, Olympic Lifting, Kipping Pullups, Muscle Ups, and other gymnastics work & core-to-extremity movements.

Our “test” for the month in CrossFit will be the benchmark workout “Mary”

We asked a few coaches their thoughts on the upcoming month and to share what they enjoy training for optimal flexibility, agility, balance and coordination. Check it out here!

The 12 Pains of Christmas

“The 12 Pains of Christmas” is a holiday tradition here at Fearless Athletics. We’ve experimented with a few variations of it (remember the bear crawls, anyone?) and have settled on this one as the “best”. Remember, we are closed on…

Team Races

Friday’s Bootcamp hit a team workout for the first part of the day, then moved on to a sellout – attempting to get as many reps as possible. WOD 1 Teams of 3: 15 Ball Slams 20 Kettlebell Sumo Deadlift…

Burpee Pullups & Double Unders

Folks spend a lot of time practicing their pullups and double unders, so we gave them a chance to get some extra work in on both of those movements on Friday! Warmup Rolling Joint Prep Gymnastics Day 2 Strength WOD…

Front Squats & Push Jerks

On Thursday the gang in the CrossFit South Philly program worked on Front Squats, going for sets across using 85% of their 3-rep max. From there we hit a sprint workout featuring the Push Jerk. Warmup Rolling Joint Prep Olympic…

Broad Jump Burpees

On Thursday, we were joined by Leah for her first Bootcamp workout. Hope you enjoyed it, Leah! We took advantage of the warmer weather by rolling up the garage doors and getting some running in. WOD As many rounds as…

“Kelly”

Often I’ll start blog posts about Benchmark workouts with something like “this is one of my favorite workouts because…” That’s definitely NOT the case with “Kelly”! And I believe I encountered a few folks who dislike the workout as much…

Teamwork and a Tabata

Our Bootcamp crew always seems to push themselves just a little harder when there is a team-based workout, and Wednesday was no exception. In the second half of the workout, the team learned that we can — and will —…

Pullups & Racked Lunges

We hit racked kettlebell lunges in Tuesday’s CrossFit workout, which reminded everyone that this is one of their least favorite movements. During the warmup, Peter got his first Handstand Pushup – great job, Peter! Warmup Rolling Joint Prep Gymnastics Day…

Three WODs, No Waiting

We focused on short, sprint-style workouts in Tuesday’s Bootcamp. It was also Capri & Lane‘s first workout at Fearless Athletics – welcome to the team! WOD 1 As many rounds as possible in 10 minutes of: 15 Kettlebell Swings 15…

Tabata Style

Our Fearless Bootcamp got the week off to a great start on Monday with a Tabata-style workout. In the tabata you work for 20 seconds, then rest 10 seconds, going for 8 straight sets. WOD 1 Tabata: Wall Ball Shots…