Adaptation as the Gateway to Greater Fitness
A spicy mix of skill, strength, balance, and intensity
Fitness is all about adaptation - the ability of the body to respond to a stimulus and become fitter, faster, and stronger as a result. The Human body is incredibly good at adapting, which is why it is important to keep the body “guessing” with different combinations of movements. When training becomes too repetitive, the body adapts, and switches to “auto-pilot” and that’s when we can find ourselves on a “plateau”.
When we design workout programs to promote general physical fitness, the goal is to create combinations of movements that challenge multiple facets of “fitness”. CrossFit methodology identifies 10 physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Having a well-rounded foundation of proficiency in all of these skills will improve adaptation to any physical challenge that one encounters.
Today’s workout is designed to target cardiovascular/respiratory endurance, strength, flexibility power, speed, coordination, and balance. It’s an unusual combination of movements that packs a punch and will surely level up your physical adaptation!
Warm-Up
AMRAP 7 (as many rounds as possible at low intensity for 7 min)
· 10 alternating lunges (in place)
· 20 single-under jump rope or simulated jump rope
Movement Practice
Watch the video link and practice the Devil’s Press for 3-5 reps at a time until you find a challenging dumbbell weight. Slect a weight that allows you to do all 6 repetitions unbroken. Use 5-25# dumbbells depending on your skill and strength level. Go lighter if you have never performed a Devil’s Press.
**Alternative: If the Devil’s Press is not accessible to you, substitute the dumbbell thruster.
Watch the video and practice the single leg squat (a.k.a “The Pistol Squat”). 4-6 reps at a time. If you have never done a pistol or have a limited range of motion in the knees or ankles, set up a chair or a bench behind you and descend to touch your bottom to the chair/bench, and then rise. The stronger and more proficient you become, lower the target from a chair/bench to a 6-12 inch bench or box, and then finally, full descent to the floor. (*If this sounds too scary, there are alternatives below!)
**Alternatives: If Pistols are not possible, substitute any of the following:
Bulgarian Split Squat - (do 8 reps on one side then switch legs and do 8 reps on the other side)
Split Squat- (do 8 reps on one side then switch legs and do 8 reps on the other side) You can do this with bodyweight only, or weighted with 2 dumbbells by your side or 1 dumbbell or kettlebell goblet-style at chest level. You can choose to elevate the front foot or omit the elevation.
Workout
Perform each movement in sequence for 5 rounds (1 round = Devil’s Press, then pistols, then single-unders)
5 Rounds for Time
· 6 Devils’ Press
16 Pistol Squat (alternating legs each rep for a total of 8 reps on each side)
· 60 single-unders (or 30 double-unders)
Cool Down
Take 5-10 minutes to Foam Roll wherever it feels good!