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"

Tuesday, August 19, 2008

"Be impressed by intensity, not volume."

Crossfit WOD

Monday August 18th

"Jackie"

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

7:52...First time ever doing this WOD. 45# thrusters are much harder then one would think when you have to do 50 after a 1000m row! I did the row in 4:04, a little slow, but I always fear totally crapping out on whatever is after then row, so I try to pace myself.

Tuesday August 19th
“300”

25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24” box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up
300 reps total.



18:07...I don't even know if that is good, but it wasn't as "harsh" a WOD as I thought. FGB, Fran, or Cindy leave me more winded. Next time I'm going to go a little harder. KB clean and press were the slowest, but not hard...Good workout though.

Off to Germany tomorrow for some training for a few weeks. Not sure what the workout situation is going to look like there. There should be some PT, but Crossfit might be hard. Should get some great military training though. Although we are working with the Army, and that's never fun...

Saturday, August 16, 2008

If You Are Going To Beat Me...You Are Going To Have To Suffer!

Finished up the Tactical Electronics class this week. It was definitely cool but a little above my head for some of it. The last 2 days were sweet. We learned the very, very basics of bypassing car alarms, house alarms, and hot wiring older cars. LOL, watch out if you have and older vehicle, I might just move it on you! Just kidding, but I can see how alot of this stuff could come in handy in our line of work. Next week I'm off to Germany to play GI Joe with the army. It's going to be like a big camping trip with a bunch of retards! The training we get should be very good though. We are running just like it is the real thing, full up gear and weapons. I'm looking forward to it, it will be the 1st time I get to be all decked out like this is really my job. I hope to get a few pics, so we will see.

As for CrossFit, the last 3 days were good. I can tell I'm still not acclimated to the climate here. It's very hot, but not real humid, but I can tell my performance suffers slightly from it. It's kinda hard to tell since I have not really been going head-to-head with anyone, but in knowing how my body functions, I fell a little weaker and slower. Not really sure how true this is...

I'm trying to get to the CrossFit Level 1 Cert in Manchester England September 13-14th. I'm not sure if I'm going to be able to go, since the command is trying to get another school or something for me, but I don't know what it is yet.

WOD's: "Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."

Thursday August 14th

As many rounds as you can in 20 mins of:

10 OHS 70#
10 KB Swings 53#
7 Pull-ups

10 onds + 5 OHS...I had not done a 20 minute WOD in awhile so this one was fun. Well, not fun, OHS are never fun, but they are awesome! For all of you who only do back squats (cause you are a globo gymer and lift BIG weight! lol) you must get good at these. They are a total body workout: forearms, traps, tris, shoulders, traps, back, abs, and of course legs! You don't even know until you try them! Do it.

Friday August 15th

Warm-up: 500m Row

3 rounds for time of:
9-15-21

Push Press 155#
SDHP 90#
Double Unders

11:44...This WOD took me a lot longer then I though it would when I made it up. I reversed the order of the reps to play around a little, doing it as a met con workout, but with heavier weight. Working to concept (Friday's word of the day!) of moving more weight over a shorter time. Obviously this is the formula for more power. Power=force x distance / time. I think by incorporating these types of WOD's and more Oly Lifts into my regimen my power output must go up exponentially.

These section from Brendan G.'s Blog says a lot: We get really caught up in making our workouts go faster and faster to rate our progress. I love measuring our power output ( Force distance time) to rate the intensity of what we do but for some reason we seem to get stuck on only decreasing our time to keep moving forward. Training only by this method is a mistake. Its a mistake because all though yes our power increases with going faster there will come a time when we can no longer go any faster and the only way to keep pushing is to either increase the load and or the distance. Not to mention that by avoiding these we miss out on building more straight up raw strength, mobility, and athleticism.

I want to bring up that we need, as crossfit athletes, to sometimes let go of the get faster and faster with the exact same loads and ROM's attitude. We need to think about the importance of going heavier and running through even bigger ranges of motion. Yes intensity as a whole will increase your strength so yes getting faster at Fran will get you stronger as well as more conditioned but nothing will get you stronger than applying more load to your workouts. We are always trying to add more weight to our heavy lifting days but when it comes to our circuit and interval training we only seem to concern ourselves with how fast we go.

Saturday August 16th

5 rounds of:
21-18-15-12-9

KB Swings 35#
Squats
KTE

Perform sets as follows: 21/21/21-18/18/18...and so on...

6:15...Powered through this WOD with no stopping and no break in sets. Felt good. KTE are always a killer, everyone should do more of them! Fun met con type workout, will definetly do this one again in the future.

Sunday August 17th


REST DAY


Wait…I forgot. There is no REST in Combat. Please do NOT ever say again that the 35lb Kettlebell is heavy…

Given your fitness ability today, could you survive in Combat? (From www. teamcrossfitacademy.com)

Wednesday, August 13, 2008

Intensity, Drive, Pain, Pleasure! Welcome to the real GAMES!

This isn't the Olympics...CrossFit Games 2008...KILLIN IT!!!!!


Finally got the Net at home...

So, it's been a few days since my last post. I have been in a pretty cool electronics class at work. We have learned a few really cool things about circuits, some really boring math, and so new and cool ways to use kitchen timers! Next week I we be heading to Germany for a few weeks for some drills with a few teams. It should be fun, but we are going to be way off in the middle of no where and my nutrition is going to go to hell! i have a feeling I'm going to be eating MRE's for 2 weeks! That is really going to suck! I finally have been reading "Enter the Zone" and have figured out mu #'s for it, and have been "watching" what I eat. I have not given in to the "dark side" yet, but probably soon enough. It's not easy to measure out everything you eat, so it will really be a problem for me to totally go with this kinda of diet. I have seen results in my energy and some of my performance. I figure it can only get better.

Now on to my latest workouts.

Sunday August 10th

Garage Gym WOD at my house...

30 135# Hang Clean and Jerks

Kinda took my time with this one, but tried to go without very much rest. 13:08...worked more on technique rather then rushing through it. I'm going to work on creating a nice little Garage Gym out here. Looking into an Oly Lift set, and a few other things.

Monday August 11th

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

I kinda blew it on this by not keeping time of each round, but I went at a high intensity. I did have to break some of the sets up of thrusters, but not much. My row times were much slower then I would have liked, but for those of you who have done this WOD I'm sure you felt the same thing...

Tuesday August 12th

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Very disappointed with my turn out on this WOD, especially after looking back at the times from the Games. I did a 5:58, and I'm not sure why, but I know that time can go down drastically.

After the WOD I did:

3-3-3-3 Deads 315 #s

3 rnds 15 sec L-sits and 10 GHSU

Wednesday August 13th

Rest Day

Saturday, August 9, 2008

SWCC Out of Control!!

Back in Sicily!

So, I took Saturday-Tuesday off from Crossfit due to the travel back to Sicily and being kinda tired and getting into the swing of things at work.

Wednesday August 6th

WOD

5k run.

"Diane"
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time

My PR on the is 4:12, and I have not been doing deads very often, but I did this WOD in 4:53. A respectable time, but not a good time. I definitely want to break 4 mins, and I know I can do it. The deads were the hard part, the handstand pushups are easy. This time will go down once I start to do heavy deads again. No worries

Thursday August 7th

Run/Swim with the command in Aci Castello. We did around a 5k and then a 1500m swim in the Med. Did not keep time, but it was a pretty good pace and was a lot of fun. After we sat down at a little bar (cafe) and had a capo and chilled out.

Friday August 8th

WOD

30, 20, 10, 20, 30
Front Squat 115#

10, 20, 30, 20, 10
Push Ups

First Round looks like this:

30 x Front Squat
10 x Push Up

2nd Round:

20 of each, etc...

17:23...Never done front squats before, and I have to tell you, they are pretty rough! My legs and knees are very sore today, but nothing serious. Great workout, but I think I'll chill on the front squats for a bit. Not a WOD I would want to do all the time...

Saturday August 9th

Rest Day.

Went to Etnaland today. Sicily's version of a water park. it was pretty cool, small, but we had fun! it's really hot out here, so the water is nice! I got lots of sun and maybe got a little burnt. And I gotta say, there are much better looking women at the beach!

Sunday, August 3, 2008

Graduated MFF then back to Sicily

Wednesday was a rather long day. We did 3 jumps, including 2 night jumps. The last one was pretty cool. the Marine Layer of cloud cover was rolling in, so we got to jump through the clouds. Thursdays jump was better though. For 1 it was the last jump we needed in order to graduate and 2 we did it right at sunset so it was still kinda light out. I got to see the sunset over San Diego from 10,000 ft fall toward the earth, and then watched it set under canopy at 4,000 ft. All in all it was an awesome school and a great time. Miss it already, and I just got into the Rome airport!

MFF Class Video..



SWCC kid, Out of Control Vid...coming soon...

Crossfit:

Wednesday July 30th

Rest day

Thursday July 31st
WOD

5 x 400 Meter Run/Row

Rest 2 Minutes Between Each Round

Then....

Pick one of the below exercises and complete 100 Reps for time:

Ab Mat Situps
Hollow Rocks
Knees to Elbows

Slits for the run...120-120-117-117-118 and then KTE 7:09
This WOD was interesting. It was nice to have some rest in order to go balls out for each round. Oh yeah, and 100 KTE SUCK! My abs were really sore the next day. I also did a 500m row for warmup and cool down.


Friday August 1st

WOD

2 Man Teams

5 Rounds

50 x Wall Ball Men 20#, Women 10#
30 x Burpee
20 x Hand Stand Push Up

Only team member can work at a time, and each team member must do an equal share of the work.

Team WODs are cool. I did mine with Dave, and we worked hard, finishing in 24 mins flat. As Dave said, we would have done better but he was lacking on his handstand push ups. Oh well, I went hard and got a little extra rest so I could push harder the next round.

Saturday and Sunday Off. Traveling back to Sicily. I'm sure I'll be too tired on Monday, but we will see...