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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 09-28-2005, 09:26 AM   #1
Dan John
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we have an odd schedule here on Wednesdays...so we came up with this weekly "short class" variation...Pick one "Nancy," do the tumbling and play at least one game of Hooverball. My handout:

Nancy Variations

1. 15 X Overhead Squat with PVC plus one lap…three/five times
2. 15 X Thrusters with Med Ball plus one lap…three/five times
3. 15 X Snatch with PVC plus one lap…three/five times
4. 15 X Clean with Med Ball or Light Bar…three/five times
5. 15 X Zercher Squat with Dumbbell…three/five times

Wednesday
Breakfalling
1. Head up
2. Floor slaps
3. Rolling floor slaps
4. Shoulder rolls
5. Somersaults
6. Headstands to Pressouts
7. Pirouettes
Hooverball
"Two teams of three players heave a six-pound leather ball back and forth across an eight-foot high net. This cannot be accomplished graciously."
Sports Illustrated
• A 4-to-6-pound medicine ball and 8-foot volleyball net are used.
• Teams consist of 4 players.
• Scoring is exactly like Ping Pong…games to 21…switch serves at fives
• Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out of bounds, fails to return the ball to the proper court area.
• The ball is served from the back line.
• The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
• Each team's court is divided in half. A ball caught in the front half of your court must be returned to the back half of your opponent's court. This prevents spiking. If the ball doesn't reach the back court, the opponent is awarded the point. Balls caught must be played. The mid-court line is part of the front court.
• A ball that hits the out-of-bounds line is a good return.
• A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
• A ball that hits the net on its way over is a live ball. (If it was thrown from the front court, it must reach the opponents back court to be good.)
• Teams may substitute freely at dead ball situations.
• Good sportsmanship is required. Points in question should be played over.
For women's play...
• Women serve from the mid-court line.

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Old 09-28-2005, 10:28 AM   #2
Brian Hand
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Very nice ... just curious, which was the most popular Nancy? Also, what surface do you do the tumbling on?
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Old 09-28-2005, 12:32 PM   #3
Nic Nakis
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Dan, you've rekindled my interest in Hooverball. Watch out, kids.
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Old 09-28-2005, 05:55 PM   #4
Dan John
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We go into the wrestling room for tumbling. Favorite? I never asked...

I'm Old School...I think I'm always right.
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Old 09-29-2005, 08:28 AM   #5
Gary John
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Our local school district just put P.E. back into the curriculum. My sophomore son is being introduced to all the wonders of tumbling. He is still 14 and 5'11" and 197, so "grace" isn't his middle name.

Like so many things, the 365 days a year single-sport has taken over for a great deal of our kids.

I help coach at a middle school and high school and am constantly amazed at the lack of most basics with my athletes. Those who can tumble, of course started at 3 years old and can do double back flips down the field. But, for most, a push-up, pull-up, standing long jump, or a shoulder roll, never made it to their favorite video game.

Dan, nice to see that maybe, just maybe, some of the things that us "old school" athletes were taught back in junior high P.E. will return to the main stream.

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Old 09-29-2005, 12:30 PM   #6
Nic Nakis
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THEY DIDN'T HAVE P.E.?!!!!!!!!!!!!!!

What?

I'm glad they reinstated it, but what the hell was going on having no P.E.??
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Old 09-29-2005, 03:37 PM   #7
Gary John
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They had it, then didn't, sometimes maybe did, but now all sports are after school, so everybody has to have a regular PE.

Of course, they still get the day off for Lenin's birthday. Castro's is only a half-day.
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Old 09-29-2005, 04:27 PM   #8
Lynne Pitts
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Looking like a Fitness topic...
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Old 09-30-2005, 08:51 AM   #9
Brian McCarrie
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They didn't have PE.

Two things they don't realy teach you in school.
1. How to take care of your body for a life time of health. We played a lot of dodge ball.

2. How to balance a checkbook.

No wonder most of the population is over weight and in debt up to their eyeballs.
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Old 10-05-2005, 07:19 AM   #10
Seth Orell, Jr.
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Nice workouts, Dan. I'd like to try a few of those on my older kids at the dojo. I like the idea of a choice between exercises (or instruments of torture, as the kids fondly refer to them)


My Dad taught me how to be fit.
My Mom taught me how to balance a checkbook.

I'm thankful I didn't learn either from public school.

(Sorry to perpetuate the thread hijack :uhoh:)
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