6.08.17 Workout of the Day

Casey Cameron 530 CrossFit

CrossFit

Conditioning: “Filthy 50” 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar/KTE 50 Push Press (45/35) 50 Back extensions/Good Mornings (45/35) 50 Wallballs (20/14#) 50 Burpees 50 Double-unders

ICT

1. Conditioning 3 RFT, team of 2: 600m Run together/800 m row 32 Deadlifts (155/105) 120 DU

-this WOD was tested on 6/6/17 and best time was sub 16 minutes at DL (225/155)-

-Goal today for ALL ICT'ers is sub 25 minutes-

Midline: Double Tabata

Cooldown: 5 minute row at conversation pace

Out of the 10 recognized general physical skills, accuracy is probably the one least talked about. Although it is involved in just about every movement you can think of, it is sometimes overshadowed by other skills like strength and speed. Accuracy is essentially putting your body or an external object where you want it to go. We improve this neurological adaptation through repetition or practice that leads to positive change in the nervous system. If you are inaccurate on a movement like double-unders, your time will slow. If your time slows, your power output is less, intensity is less, and the results you gained from that specific workout are less. Practicing being accurate in these higher skill movements will lead to an increased organic change in your body and an increased neurological change.