I Got Your 10 General Physical Skills Right Here

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You’ve seen ’em up on the whiteboard, you’ve read about ’em in the CrossFit Journal and you’ve heard me reference them a million times. There’s a reason they’re all over the place – they’re important. I’m talking about the 10 General Physical Skills, as named by Jim Crawley and Bruce Evans of Dynamax (the makers of everyone’s favorite medicine balls, a.k.a “CrossFit Stuffed Animals”). For those of you playing the home game, the skills are cardio/respiratory endurance, strength, stamina, flexibility, power, speed, coordination, accuracy, agility and balance. And competency in each of them is CrossFit’s first standard for fitness.

It doesn’t take a rocket surgeon to see that a lack in any one of these skills could cost you the game, your mission, or even your life. But what do they mean? How do they affect you? How can you get better in each of them? Over the next several days (roughly 10, if my math is correct), I’ll take you on a guided tour of the 10 General Physical Skills so that YOU TOO can be an expert.

Read them carefully, because there will be pop quizzes each day at the gym. Answer the question right and I’ll do 10 burpees. Answer it wrong and YOU’LL do 10 burpees. This challenge will be cumulative, meaning that any skills previously addressed are fair game. And the best part of this whole thing is that you’re already entered in the challenge! Oh happy day!!

Yes, we did this last year. Yes, we’re doing it again. Yes, there will be questions asked. And yes, burpees will be done. The challenge begins tomorrow – you’ve been warned.

  • Jeff Silver

    Ahoy Matyes,
    If ye find yerself aboard the Royal Carribbean Radiance of the Sea and want to eat paleo fear not. Simply go to the Windjammer Cafe and feast on the many options. Emily and I decided on a bun-less hamburger, several slices of prime rib (no sauce), a salad with EVOO and lemon juice, turkey, and for a sweet, some grapes. Seriously, if we can eat paleo here, it can be done anywhere. More to come. Also, Tai, F&^% YOU from Tampa, FL. That WOD was much harder than I thought.

  • Emily Silver

    Jeff and Emily do the WOD on a cruiseship! Day 1

    The ship hasn’t even left yet, and already we’ve finished our first WOD. Instead of the buy-in, we ran a mile on the treadmill (there’s a jogging track, but it was really crowded with drinkers and sunbathers).

    Jeff (Rx, with weird looks from people passing by) 18:56
    Emily (scaled push-ups, 3:1 singles) 17:48

    For the cash out, Jeff did 100 situps on the incline bench, and I did 50.

  • Ladybug724

    Good job, guys! Keep it up.

    Here’s another quick meal.

    Honey Dijon Baked Chicken

    1 tbsp honey
    2 tbsp dijon mustard
    1 tbsp olive oil
    2 boneless skinless chicken breasts

    Mix olive oil, honey and mustard in a bowl. Coat chicken. Place in banking pan and bake at 350 for about 30 minutes. To keep it a little juicier, cover with aluminum foil after about 15 minutes.

  • Erik Herik

    I think is my new, favorite site!

    *** All-Purpose Primal Crackers ***
    — 1.5 cups nuts (walnuts, almonds, pecans, hazelnuts, etc.)
    — 4 egg whites
    — 2 Tbs. oil (melted butter, grapeseed oil, coconut oil, etc.)
    — Dried spice(s) of choice: dill, parsley, oregano, thyme, cayenne pepper, garlic
    — Salt, pepper to taste
    Line a baking sheet with parchment paper, and preheat oven to 325 degrees F.
    Grind nuts in food processor until you have a relatively fine cornmeal-like texture, and place in mixing bowel.
    Add dried spice(s), salt, and pepper to nuts and mix to combine.
    Add egg whites and oil of choice to nut mixture, and mix to combine. The mixture should be moist and sticky, but not liquidy (think pancake batter). If your mixture is too dry, add more oil. If it is too wet, add more ground nuts.
    Place mixture on center of parchment-lined baking sheet.
    Place a peace of wax paper or plastic wrap on top of the mixture, and use a rolling pin to roll out the mixture until it is 1/8th inch thick.
    Remove top sheet (wax paper or plastic wrap), prick dough with a fork and place in preheated oven.
    Bake at 325 degrees F, for 10 minutes or until golden brown and crispy.
    Remove from oven, and cut into desired size/shape while still warm.
    Set aside, and let cool
    Serve as an accompaniment to your favorite dips and cheeses, or my personal favorite—with smoked salmon.

  • michell g fishman

    Emily and Jeff — cruising is awesome and so are the two of you for both staying paleo and doing the WOD whilst on holiday! Have a fantastic trip.

  • michell g fishman

    I forgot to add tasty paleo food. As it was still lovely weather today, we fired up the smoker… marinated chicken thighs in eevo, garlic, parsley, rosemary, and thyme, wrapped them in bacon, and tossed them on the smoker for about 2 1/2 hours.
    Tod had potatoes, and I ate homemade applesauce as a side. Good stuff.