Skill Work

Crossfit utilizes a ton of different movements and most of them transfer over to help improve other movements.  For example improving your back squat will make you a better runner.  However there are some movements that require focused effort and practice to make them efficient and consistent.  Pistols would fall under the “skill” category.  Not only do you need strength in order to perform a pistol, but you need coordination, flexibility, and balance.  These elements of fitness need to be practiced in order to teach your body neurologically how to execute  the movement.  That being said, skills need to be worked on your own before and after class.  Show up a little early and warm up.  This week we tackle the pistol. 

Skill:  Pistols

Strength:  Press 5-5-5

WOD:  4 Rounds

40 Double Unders

30 Box Jumps (24/20)

20 KB Swings (1.5/1)

CrossFit Fenway Endurance – – Sign Up!  Space is limited!

Running is a skill.  Just as with any other movement used in CrossFit, instruction and practice are necessary to improve.

The CrossFit Fenway Endurance program is a supplemental, 10 session course that will be held on Sundays, beginning July 11th, and running through late September.  This course is for anyone who wants to workto improve their skill.  Over the 10 sessions we will cover POSE running technique, and supplementing your CrossFit training with endurance programming.  Contact Eric at Eric@invictusfenway.com

***Crossfit Fenway will be closed on July 5th***

20 thoughts on “Skill Work”

  1. Happy Birthday Stacey! Best wishes for your best year EVAH !!! (ever)

    YAY Pistols!!!! (Sad I will miss, but I have been working on them with Eric). Have a great week guys as I won’t be in.

    Haley & Stacey, I promise to continue my Burpees (I haven’t yet reached my drop out point-I am trying).

    ~K

  2. I didn’t know it was your day Stacey, happy birthday! I’ll try my best to give you some legit box-jumps by the end of the week.

    WOD — 16:38 (singles, kid-box, 26.5lb KB)
    Presses 21kg

    Today I reached the point in my young CF career (2-1/2 wks) at which I stopped being satisfied with just finishing a WOD. I was honestly quite frustrated with myself for most of the workout, but now that I’ve had a chance to cool off I remember that I signed up looking for a challenge. Thanks for keeping me motivated guys, you’re all awesome.

    Wow, that’s a lot of feelings for a Monday morning 😛

  3. Stacey! I didn’t know it was your birthday! Clearly I need to start paying more attention to facebook notifications… HAPPY BIRTHDAY!!

    press- 40kg … i got 42kg up for 4 reps but failed on the 5th one.. twice. next time.

    wod- 12:27 Rx

  4. Press 55kg
    WOD 16:54 Rx

    The heat was definitely a big factor in this one. First workout where I felt like I was going to puke.

  5. 70kg press
    15:54 WOD

    I thought i was going to get 10min in this WOD, once I got to the box jumps, I was toast on the first round.

    One thing I learned this past saturday is, regardless of how strong or fast you think you are, there are many many out there who are stronger and faster!!!

    and Happy Birthday Stacey!!! thanks for carrying me this weekend! 😉

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