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"

Thursday, July 3, 2008

Cindy PR!!

WOD recap...

Tuesday July 1

Tabata Mash Up

Deadlift Men 155#, Women 75#
Jumping Pull Ups (for everyone)

This workout is only 8 minutes....how hard can it be? 20 seconds of Max Deadlift, 10 seconds of rest to move to the Pull Up bars, 20 seconds of Max Pull Ups, 10 seconds of rest to move to the Deadlift. Repeated until each exercise has been completed for eight rounds of 20 seconds.

DL: 11/9/8/9/8/6/7/9 = 67
JPU: 10/9/8/8/8/6/7/8 = 62

Total reps: 129

Cool Down:
Over-Head Squat 45# 3x10
1000m Row 4:15
500m Row 1:54
500m Row 2:10

This Tabata WOD will rock you if you aren't ready for it! Great workout.

Wednesday July 2

Rest Day

Thursday July 3

"Cindy"

NEW PR! 31 Rounds + 5 pull ups...

I have been steadily hitting it hard 3 on 1 off, not really following the HQ site, but rolling through WODs like mad, and even creating some of my own, and it is really paying off! I also have really cut back on drinking, not cut it out, but really cut back. All of my workouts have been improving and I have been setting new PRs left and right. This "Cindy" PR is really one of my favorites because it is right up there with the top of the Crossfitters around the world! I'm not sure what the record is, but I know Dutch has done 32 and he is a F-ing monster! My "Fran" PR is good, but till I get to 2:30 or less I'm not boasting anything... I love "Cindy". It look so easy on paper, and literally will floor you at the end!

One more WOD tomorrow, and then off to Cali on sat. so that will be a day off. I plan on trying to get to Crossfit Coronado as much as possible while I'm out there, and I'm sure Andy and Steve will love to hand me my ass...lol.
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