Agility 8/10

     Howdy out there in frozen-land. Yes, we had our fair share out ice out there this morning, and so did most of the east coast. Perhaps now instead of doing a 400 meter run we can sub that with a 400 meter ice skate. Which is perfect since today's topic is going to be about agility.

     "The ability to minimize transition time from one movement pattern to another." I figured today we could just start with CrossFit's definition. When we are told we are being agile it's usually because we are quick or light on our feet. So how does that come in handy for us? Oh, how about a little thing called Double Unders? Maybe being able to rep out Box Jumps? What about Squat Cleans? Lets just call it... all of the above.

     You can start to see, after the last 7 days, that all of these skills work together during the WOD. If we are performing a Squat Clean we need the strength to pick up the weight, the power to bring it as high as possible, and the speed, flexibility and agility to move underneath the weight... are we seeing a pattern yet?

      Agility, speed, coordination... these are all things we have to practice to improve. Just moving our bodies and adapting to the movements we routinely perform will make us all a better CrossFitter. And because I'm such a good guy, and I want to get you fitter, do 20 burpees! 3,2,1 GO!!! See you tomorrow folks.


The Kirkland CrossFit Mission from Kirkland CrossFit on Vimeo.

3,2,1 GO!

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Yesterday's Strength/WOD

Strength

Press 5/3/1 Week 2
95 lbs x 3 (70%)
105 lbs x 3 (80%)
115 lbs x 3 (90%)


WOD

21-18-15-12-9-6-3
Push Jerk #75
Sumo Deadlift High Pull #75
Time - 10:22
That was suck factor 5!