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!

Double Duty

The Tuesday Bootcamp workout served double duty – we also repeated it on Wednesday! That’s what happens when I don’t have my coffee in the morning; I completely skipped over the planned workout for Tues and gave you Wednesday’s instead….

Double Unders and Handstands

On Tuesday we worked on improving our Double Unders and on getting freestanding Handstands. Quite a few folks achieved some firsts: Fil, Tim R, & Kat D got their first Doubles, Karyn & Tim R got their first consecutive Double…

Team Races

Monday’s Bootcamp was all about teamwork – we paired up in groups of 2 or 3 and worked together to get things done as quickly as possible. WOD1 For time: 400 m Run 100 Box Jumps 75 Dumbbell Push Press…

Clean Pulls

We practiced the Clean Pull on Monday – the Clean Pull is an essential movement to refine because if you aren’t able to get that bar weightless you will not make progress in your Olympic lifting. Thanks to Loris, Lindsay…

10 Down

Welcome to the blog for the Fearless Bootcamp! We’re excited to finally have this blog up and running so y’all can start keeping track of what the folks in the Bootcamp program have been up to. WOD (Workout of the…

Some Jerks…

… Push Jerks, that is. We worked on this explosive movement on Sunday, focusing on developing a sustained ability to generate power by completing sets across. It’s also a good time to highlight some shout-outs that didn’t get posted while…

8 Rounds

Saturday’s workout brought us back to basics. When doing a workout like this it’s a great opportunity to really focus on virtuosity — doing the common uncommonly well. Warmup Rolling Joint Prep Bodyweight Warmup WOD 8 rounds for time of:…

Snatch

On Friday we worked on the Snatch, focusing on technique and form. There was a lot of improvement from both senior and newer members alike. From there we hit the muscle-up — congrats to EJ for getting muscle ups on…