The Diary of K-Valve!: "The cost of regular extended aerobic training is decreased speed, power, and strength."

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.

Saturday, October 18, 2008

"The cost of regular extended aerobic training is decreased speed, power, and strength."

The quote I chose for the title of this set of blogs is a great description of Navy PT and why it doesn't work!

WOD
Tues. Oct. 14th

"Nancy"
5 Rnds
OHS x 15 (95#)
400m Run

14:08...This was basically a PR for me since I had never really done it before. I compared my times to others online adn I was pretty happy with it. If I was a faster runner this time could be more like 12 mins. I did not break up any sets of the OHS doing all 5 rnds of 15 straight through, even though my legs were killing me from Mons. WOD.

Wed Oct. 15th
Rest Day

Navy PT, 3 mile run

Thurs. Oct 16th
WOD

3 Rnds
Box Jumps x 50 (24")
SDHP x 21 (135#)

14:08...Sound firmiliar? It was the same time as the "Nancy" WOD! Weird. This one was difficult. It was a met con type WOD but with heavy weight for the SDHP make them go a little bit slower and really taxing the legs so the Box Jumps were harder.

Fri Oct. 17th
WOD

"Helen"
3 Rnds
400m Run
21 x KB Swings (1.5 pood)
12 Pull Ups

8:50...This is a huge PR for me down from 9:15! And this was after doing the GAY Navy PRT. 100 pushup in 2 mins (although they made me stop after 1:15), 100 sit ups in 2 mins (although they made me stop at 100 and I had like 30 secs left), and a 1.5 mile run in 9:37, which is down from an average of around 10:15 or so.

Basically I used the PRT for my warm up to Kill "Helen"!

I have noticed a HUGE increase in work capacity, recovery, and overall stamina since modifying my diet. Basically I read the book Enter the Zone, and modified it (not measuring everything) into a Paleo type diet high in protein, fat, and low in carbs and sugar. I will admit I do eat zone bars and an occasional snickers which are not good, but I have a chocolate craving that I need to fulfill. I also love cappuccinos, so as far as cutting out all dairy...not going to happen! All in all though my total carb and sugar intake are way way down, and I feel amazing!

If you want to improve your performance, you must improve your diet! Basically, STOP eating like an american!!!!

Check out Nick and I sporting a little CrossFit attitude at the Teatro Greco in Taormina!!!