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"

Sunday, July 13, 2008

Keep pushing till you die, then rise again and push harder!

So, Friday I completed Static Line jump school here in Cali at TAO in Otay Mesa. A much better, more relaxed, more professionally run place then Ft. Benning! And I didn't have to be up at 3 am on jump days! After finishing up we took a few class pics, chatted a little and then it was off to Crossfit Coronado for me!

Friday July 11th

Warmup: Stretch, SDHP technique

WOD: "Amanda"

3 Rounds for Time:

21, 15, 9

Sumo Deadlift High Pull Men 75#, Women 55#
Knees To Elbows

This workout is structured just like "Fran", 21 of each, 15 of each, 9 of each and then start at 21 again.

15:04...Myself and an Ensign for the SQT SEAL class we are jumping with did the last 9 KTE together to finish at the same time, besting the other great athletes in the class. This WOD really taxes the forearms and by the time you get around to the 3rd round your grip is pretty much shot! Not to mention when I woke up the next day my abs felt like I got hit repeatedly with a baseball bat! Love it!

Saturday July 12th

5 hrs Wind Tunnel practice for Free Fall School. No official WOD today, but I'm not counting it as a est day, since getting beat around and flexing/relaxing every muscle in my body for 5 hrs is not considered rest to me...

Sunday July 13th

Warmup: 2x 500m row, 3 rnds 5 Pull ups/10 Push ups/15 Squats

WOD:

3 Rnds for time: 21-15-9

Over Head Squat (75#)
Kettlebell Swing (55#)
Burpees

Performed by doing 21 OHS, 15 KBS, 9 Burpees x3 rnds...

8:45...Wanted to hit something quick, and have been working on OHS technique. This was a good workout. It really stresses the legs and abs. Next time, I'll probably do it like 21 OHS, 21 KBS, 21 Burpees, 15 OHS and so on for 3 rnds, making it a much longer much harder WOD...no off to the beach!
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