Here Husband and Wife - Erik and Melanie C. are doing kettlebell swings. Erik uses the 35lbs bell while Melanie uses the 20lbs bell. 35lbs and 20lbs respectively may not sound like significant loads but when used to perform a variety of exercises for time these seemingly insignificant loads become tremendous stressors metabolically and technically as Erik and Mel found out. What appears at first to be a light weight-training session becomes a world-class cardio session.Row 200
SP 33% BW, then PP 90s
Row 200
Tabata Sq BTB
Row 200
SP 33% BW, then PP 90s
Row 200
Score - Row dist + Tabata # + SP reps + PP reps
Our Foundations package has raised a few outside questions that I would endeavor to answer:
At Capital CrossFit we offer something that very few people offer, High End Fitness, Elite Fitness, call it what you will. The skill level required of both athletes and coaches in order to perform and provide this “High End Fitness” seems to be a limiting factor in its application. We see it as the reason for its effectiveness. The limits of skill exist for one reason alone, to be pushed further and further away! The most basic of fundamental movements transform into elegant and seemingly impossible skills. The pull-up turns into the kip into the muscle-up. The deadlift turns into the clean, into the snatch. The push-up turns into the shoulder press, into the jerk. It’s the adaptation to the learning curve which makes you truly fit. Once we can establish Mechanics we instill Consistency then and only then do we ramp up Intensity. This is the point of Foundations. It is our introduction to Virtuosity! We do not expect the super fit to walk in our door, but we expect you to walk out everyday one step closer.
