10 Components of Complete Fitness


CrossFit workouts train your body in all 10 of these components of complete fitness:
Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.
Stamina- The ability of the body to process, store, deliver, and utilize energy.
Strength- The ability of a muscular unit, or combo of muscular units to apply force.
Flexibility- The ability of maximizing range of motion at a given joint.
Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
Speed- The ability to minimize the time cycle of a repeated movement.
Agility- The ability to minimize transition time between one movement pattern to another.
Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
Accuracy- The ability to control movement in a given direction or at a given intensity.

"Failure"

Monday, May 26, 2008

Memorial Day WOD @ Albany Crossfit.


BADGER...In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Today I joined around 30 or so fellow Crossfitters in Albany NY to pay our respects for some of the fallen heros of the US Military, and Law Enforcement community. The Crossfitters from the area all took time on there day off to participate (with great intensity I might add) in WOD's like "Murph", "Randy", "Jason", "Nate", "Michael", "Josh",and "Tommy V.". For me this was an especially emotional workout, being part of the US Navy Special Operations. As an EOD Tech. we very often work directly with Seals, Army SF, and even local or federal law enforements agencies.

I was tasked with the honor of doing the "Badger" WOD, one I have never done before, and one that was much harder then I expected. It consists of:
3 Rounds for time
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Love this WOD! I tried to attack it with as much intensity as possible, but the squat cleans sorta got the better of me, proving to be the hardest part of the workout. With that said I finished in 35:37 and felt like jello at the end!
Congrats to all who participated, thank you for "playing along" today and thank you for all of your support. Keep up the good work and keep "killin it"!


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