Indy 500

Clinch Valley CrossFit – CrossFit

CV Bulletin

Happy Birthday, Danielle Newport!

The 5 Factors of Health Description

Let’s start by defining health. If you were to Google the definition of “health” you would find: “the state of being free from illness or injury” … um, YIKES! Lucky for us, we know that health is much more than that. We want it to be much more than that; we want it to be more than that for ourselves, our families, our friends, our athletes, really everyone. Redefining health and creating healthy humans is most likely the “why” behind everything we do.

CrossFit defines Health as “your work capacity across broad time and modal domains throughout your life.”

Let’s break that down:

Work Capacity: the ability to do physical activity like squatting, lunging, jumping, raking leaves, playing with kids, hiking The Smokies, helping your friends move a couch, etc.

Across Broad Time: be able to exercise for 15 minutes straight, like we often do in most classes. You should also be able to express high doses of power in 10 seconds or less (1 rep maxes). Additionally, let’s have the ability to workout for hours at a time with lower intensity (hiking, biking, etc)

Modal Domains: varied intensities and duration demands like pushing your stuck car, sprinting to your child, playing hours of soccer with your kids, going on that backpacking trip with your grandchildren, etc.

Throughout Your Life: Not just peaking in your 20s but maintaining fitness into your 90s.

Said simply, being able to LIVE your entire life. Not just existing free of disease and injury; but truly living a meaningful life.

So, what are” The 5 Factors of Health” that make this possible?

The way we…

EAT: Real Food, Not Too Much, & Mostly Plants

SLEEP: 7-8hrs A Night; Every Night

TRAIN: 4-6x A Week of Constantly Varied Functional Movements Performed at High Intensity

THINK: Cultivating A Genuinely Positive Mindset

CONNECT: Build, Sustain, & Grow Meaningful Relationships

Rope Climbs (AMRAP – Reps)

Teams of 3

AMRAP 8:

Max Rope Climbs

Indy 500 [Sweat] (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Dumbbell Snatches (50/35)

15 Lateral Dumbbell Burpees

Indy 500 [Train] (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Dumbbell Snatches (70/50)

15 Lateral Dumbbell Burpees

Indy 500 [Compete] (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Dumbbell Snatches (70/50)

15 Lateral Dumbbell Burpees

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