CrossFit, in general, is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any committed individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting. Tacticians and operators need these things, along with mental strength and clarity, proficiency with their weapon systems under stress, and an undying will to dominate. I simply bring my influence from combatives and SWAT training and experience to develop strong, enduring athletes who want the same influences in their personal training and/or personal lives.

Workout Of The Day

  • Thurs 31 July

    Strength
    Beginner:
    Squat 3×5 (add 5 lbs to last workout)
    Bench 3×5 (add 2.5 lbs to last workout)
    Int/Adv:
    Front Squat 8×3 @ 77.5% of final set of 5 from last "heavy 5"
    Bench Press 3×5 @ 90% of 5 RM from last Thursday
    Conditioning
    Complete:
    Walk for 20-30 minutes with 45 lbs weight vest, sand bag or plate for max distance.
    *You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 45 lbs.
    *Remember to walk, not run for max distance. (10 or 15 minutes out, then same time back.)

  • Wed 30 July

    Be sure to check out the newest Athlete Spotlight:

    http://www.crossfitbenedictus.com/cfb-athlete-spotlight

    Strength & Conditioning

    "Tabata Something Else"
    Tabata Pull Ups
    Tabata Push Ups
    Tabata Sit Ups
    Tabata Squats



  • Tues 29 July - SportFit

    Strength
    Beginner:
    Strict Pull Ups 3 x max reps
    Int/Adv:
    Weighted Pull Ups 3, 3, 3, 3, 3

    Conditioning
    Complete 5 rounds for time:
    315 lbs Deadlifts – 7 reps
    Double Unders – 21 reps

     

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