Spartan 300 Challenge

UTB Free Workout

Don't miss Crossfit Central's free town lake workout. This event is always lots of fun and interactive. So come be part of this dynamic experience this saturday. For directions and waiver information visit www.crossfitcentral.com.

Project Performance

Designing a sport specific conditioning program requires a firm understanding as to what abilities allow top athletes to dominate their sport. Let's not confuse abilities with a sport specific skill. For example , a wide receiver catching a ball in stride would be a sport specific skill. Now his abilities are what allow him to perform that skill.

With that being said , an athlete should recognize the 10 physical abilities (called physical skills by most) : cardio endurance, strength, flexibility , power , speed, coordination , agility , balance , accuracy and determine to what degree does his/her sport require that skill. For instance , a golf player doesn't need the same level of flexibility as say a gymnast. So while a golfer does need to be flexible I think its fair to say they don't need to able to perform splits. This is where many athletes waist valuable time looking to improve areas in where they are already adequate for their sport. Any good sport conditioning program recognizes to what degree does an athlete in a specific sport need these abilities and where do they stand with their current abilities. If you have a tennis player benching 225lbs but has poor coordination and accuracy, does it makes sense to spend valuable time focusing on improving his bench press as opposed to working with exercising that better improve coordination and accuracy. I dont think so. It doesn't take a 300 lbs bench press to have a 130 mph accurate serve.

As you can see designing a sports performance program takes serious knowledge and shouldn't be a guessing game. Have specific reasoning behind what your doing in any program. Each sport requires very specific needs and only those trained at understanding these needs and abilities help advance your performance levels. Don't make your training a crap shoot.

Fittest Games 3rd Challenge

100 med ball throws
50 kb swings
1 mile run
100 med ball throws
50 kb swings

Action in the park

BELLA

10 rounds of med ball cleans followed by uphill bear crawls
10 rounds SDLHP followed by single arm overhead walking lunges(20 steps)

Warrior

“The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge while an ordinary man takes everything either as a blessing or a curse” - Carlos Castenada