To have success from following a training program, you need to train fundamental movement skills before training specific sport skills. We talk about "functional" all the time in our program, and in CrossFit at large. What does that really mean, to you?
The first point of being "functional" is to employ an integrated approach to your fitness, as opposed to an isolated one. Compound movements such as a squat, a lift, a carry, or press are examples of basic functional movement. They are especially useful if they are conducted on multiple planes of motion. Any movement can be functional when it comes down to it. Functional or not functional isn't really the primary question we need to ask. The real question we should ask about the program we are following is if the particular movements or exercise I am working on is functional relative to my training goals. This of course, begs the question...What do you want from your fitness? Enter our 3 approach format to our overall program: Life, Sport, and Competitor. See the descriptions at the top of this page for details on each approach.
Spend some time really thinking about what you want from your fitness. Be as specific as possible. Are you working against yourself in other ways throughout the day? Is the training you do on a daily basis effective toward those goals? Talk to Jeremiah and Jon, if you have any questions. We will be glad to add, subtract, and get you on a railroad track toward your goals.
To further illustrate how "function" plays into our daily workout, I've added some general discriptions in parentheses. Hope you find these insights helpful. Definitions to these skills can be found HERE, on page 4.
Front Squat 75% 3x5, 80% 2x3 (strength, flexibility, power, coordination, balance)
*60sec rest intervals
Front Squat 80% 5x5
*60sec rest intervals
10 (Chin Over Bar) Pull-ups (pulling body low to high position; strength, power)
10 Dips (Pressing body low to high position; strength)
30 Double Unders (Core centric stability; stamina, endurance, coordination, balance, speed, accuracy)
40 Lunge Jumps(stamina, strength, power, speed, coordination, balance, accuracy)
(LIFE: 40 Lunge steps)
400m run (endurance, stamina, power, speed, coordination, agility, balance, accuracy)