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, December 29, 2008

CrossFit is a battle...



Αγίου Μιχαήλ ο Αρχάγγελος, μας υπερασπιστούν στη μάχη...

(Saint Michael, Archangel, protect us in battle...)



Tues Dec 23rd
WOD
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

39:55

This WOD is a very hard one! 72# KB Swings are no joke!! Pretty good time though...OPT definitely got me, I think he was around 35 mins...soon...

Wed Dec 24th
WOD
Squat:
5-225
5-230
5-235
5-245
5-250...4 re-rack then 1

Felt strong, seeing that 275 is my 1 rep PR, 5 at 250 makes me happy...I need to be above 300!!!

Thurs Dec 25th
Christmas...Rest Day

Fri Dec 26th
Diabetic Coma, Xmas dinner recovery day...Rest Day

Sat Dec 27th
WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

8 Full

This WOD was a grip killer....I was still sorta recovering from eating every sugar filled sweet in site 2 days earlier, and I could tell. Next time I do this one I'm shooting for 11! OPT did 14!! He is a machine!

Sun Dec 28th
WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

17:02

Subbed treadmill for running outside in the ran. Did regular back extensions and incline sit ups with feet anchored. PRd by 28 seconds, but last time was done on a track. Back extensions and sit ups where done the same.

Mon Dec 29th
WOD
Press:
1-145
1-155
1-175
1-185 (miss)
1-180

Push Press:
3-155
3-165
3-175
3-185
3-190

Push Jerk:
5-135
5-155
5-175
5-185
3-195 Didn't get last 2 reps...

Felt really good on this WOD. Much stronger then normal. Little shy of my 1 rep PR on Press (185). My previous 1 rep PR on Push Press is like 195, so 3 at 190 is awesome! And my previous 1 rep PR on Push Jerk is 200, so 3 at 195 is awesome too! I will be over 200 in PP very soon, and I hope to be over 225 in PJ also!

Monday, December 22, 2008

"To give anything less than your best is to sacrifice the Gift."

Sat. Dec. 20th
WOD

4 Rnds 800m Run (rest as needed between)

1) 3:20
2) 4:14
3) 3:17
4) 3:15

Did this in a very hot (stuff) indoor gym on the treadmill. Incline of 2 and a ave top speed of 9.5...Treadmill took about 20 secs to get up to speed. Still a pretty good WOD...

Sun. Dec. 21st
WOD

"Cindy"
26 full + 10 pull ups

Not me best effort, but pretty solid...elbow tendonosis acted up again and slowed me down a little. It's better but not healed I guess.

Mon. Dec. 22nd
Rest Day

Friday, December 19, 2008

"An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, 'spun-down.'"

Some aerobic, some anaerobic, and all Intensity!!!
Don't use excessive aerobic conditioning to get fit! It does not work! Why do almost all Officers in the Military always say "Let's go for a jog/run" when you ask them what they want to do for a workout? LOL, too funny, I say let's do some dead lifts and OHS at a lighter weight and high intensity, and then we will see what your aerobic capacity is. If you can still walk sir, then lets go for a run...

Mon. Dec. 15th
Rest Day

Tues. Dec. 16th
WOD X2

#1 5 Rnds
400m Run
25 Burpees
250m Row
1 min Rest between Rnds
1) 4:15
2) 4:27
3) 4:47
4) 4:53
5) 4:41

#2 Split Jerk

1-135
1-155
1-175
1-195 (miss)
1-195
1-210 PR

Wed. Dec 17th (1 month till my B-day! 31)
WOD
AMRnds in 20 min
400m Run
15 L Pull ups
15 Hip Extensions

6 Full+ 200m

Thur, Dec. 18th
Rest Day (unscheduled)

Fri. Dec. 19th
WOD
Filthy 50

20:50!! PR

PRd by about 6 or 8 mins, can't remember, but either way, it was a big jump!!!

Sunday, December 14, 2008

Heeling the elbows...killing the legs!!

After my little run in with some elbow tendonosis the last few weeks I decided to take the advice of the marvelous minds of the internet world and rest my arms a little...what follows is the 3 day leg WODs I have done to rest my elbows and kill my legs!!!

Fri. Dec. 12th
WOD
Squats...

Front
3-185
3-205
2-215
1-225

Back
3-225
2-245
3-245

Over-head
3-133
3-135
3-145

Sat. Dec. 13th
WOD
3 Rnds
15 Deads (225#)
30 Back Ex.

9:09

Sun. Dec. 14th
WOD

"Kelly"
24:22

My legs are shot!!! I'm glad tomorrow is rest day...I felt a little weak in all of these WODs. Not really sure why...my squats are down, but I'd say my form is better, deeper at least...my max OHS is 185# and I know I can't get that right now...I'm going to do more power movements, and strength training movements...even the 225# deads felt heavy. That's just not right! I need to be squatting 300#, OHS 200#, Deading 450#+ and then these other movements will be "easier" if you will.

There is no reason, and no excuses why I shouldn't be around these weights for maxs, and my Fran should be below 3 mins, and Helen below 8 mins etc etc...This is something I am really going to try to work on while I have the time. In the very near future time is not something i will have the luxury to be blessed with for working out...

Wednesday, December 10, 2008

Fighting through the pain!!!!

Since last Friday I have had some serious elbow pain in both elbow joins. I have done a little research and it looks like and "over use" injury and is elbow tendonosis. Not tendonitis. It is easily fixable, by taking up to 3 weeks off! LOL, yeah right! So here is what have done instead...

Sun. Dec. 7th
Rest Day due to elbow pain

Mon. Dec. 8th
WOD

As Many Rnds in 20 mins of

15 Pull ups
15 Ring Push ups
15 Back extentions
15 GHSUs

7 full + 5 Ring push ups

Tues Dec. 9th
WOD

"Annie"
50-40-30-20-10
DUs
Sit ups

9:47...Much better then the last time I did this WOD when I did it in 18:41!!! WOW, cut off 9 mins! Practicing DUs makes this much easier!!!

Wed. Dec. 10th
WOD

Clean and Press
1-155
1-165
1-175
1-180
1-190 PR
1-195 miss
1-195 miss

Form was not great, but I had really bad pain in my elbows, it was hard to use my arms at all. I am happy with this PR, but I really should be able to do over 200#. Practice makes perfect!


Sunday, December 7, 2008

Parkour ROCKS!!!

"Simply awesome trailer for an upcoming documentary, MY PLAYGROUND by Kaspar Astrup Schröder, featuring the Danish performance freeruners Team JiYo. It is a film about movement, tricking, freerunning and parkour engaging fully BIG’s recent project the Mountain Dwellings as backdrop. The Mountain Dwellings were recently awarded the Best Housing Project in the World at the World Architecture Festival in Barcelona. (via Coudal)"





This video is simply amazing, not just for the ability of human movement, but for the backdrop that it is expressed in. Can't wait to see this moving when it comes out!

Saturday, December 6, 2008

The "Catch Up" Post


Halloween Mash Up!

"Be impressed by intensity, not volume."

This is going to be a quick run down of my WODs from Oct 30th through the present...

Thurs. Oct 30th
WOD
"Linda" aka 3 Bars of Death...
Dead Lift 265
Bench Press 175
Clean 135
24:44

Fri. Oct 31st
WOD
3 Rnds
25 Wall Ball
30 Pull Ups
Time: NA

Sat Nov. 1st
WOD
Tabata Mash Up CrossFit Va. Beach
Push Jerk (95#)
Double Unders
61/61=122

Wed. Nov. 5th
WOD
100 Kit Burpees
100 Squats
Time: NA

Tues. Nov. 11th
WOD
5 Rnds
20 1 arm KB Swings (35#)
20 Double Unders
20 Burpees
10:59

Wed. Nov. 12th
WOD
As many Rnds in 20 mins
10 DB Thrusters (30#)
10 1 arm KB Cleans (35#)
20 Tire Flips (~150#)
7 Rnds

Fri. Nov. 14th
WOD CrossFit Va. Beach
45 mins Snatch work (65#)
Isabel
75# 4:39

Sat. Nov. 15th
WOD CrossFit Va. Beach
"Fight Gone Bad"
Reps...305

Wed. Nov. 19th
WOD Rota, Spain
100 Burpees
100 Squats
100 Box Jumps
100 Lunges
Time: NA

Thurs. Nov. 20th
WOD Rota, Spain
~1.5 Mile Run
75 HSPU
Time: NA

Back to the Unit
Mon. Nov. 24th
WOD

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents (Subbed 15 Towel Pull Ups)
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
31:07

Tues. Nov. 25th
WOD
Row 1000m
21 Thrusters (85#)
15 Pull Ups
6:14...2 min rest

Row 750m
18 Thrusters
12 Pull Ups
5:06...2 min rest

Row 500m
15 Thrusters
9 Pull Ups
3:35

Wed. Nov. 26th
WOD
As many Rnds in 30 mins
21 1.5 BW Squat Cleans (270#)
15 BW Dead Lift (180#)
9 Pull Ups
7 Rnds

Sat. Nov. 29th
WOD
3 Rnds
21 Push Press (95#)
15 SDHP (95#)
9 Box Jumps
Time: NA

Sun. Nov. 30th
WOD
"JASON"
22:23

Mon. Dec. 1st
WOD
Shoulder Press
1-135
1-155
1-160
1-165
1-170
1-175
1-180 Miss x2

Tues. Dec. 2nd
Rest Day

Wed. Dec. 3rd
WOD
"FRAN"
3:27 PR

Thurs. Dec. 4th
Rest DAy

Fri. Dec. 5th
PT Test

4 count Flutter Kicks in 2 mins 73
1 min rest...
Push Ups in 1 min 64
1 min rest...
Sit Ups in 1 min 75
1 min rest...
20' Rope Climb w/20# vest PASS
1 min rest...
Dips 30
1 min rest...
Pull Ups 17 (Dead Hang)
1 min rest...
Bench Press (BW minus 30#=155) 14
1 min rest...
80m shuttle run, stacking 3 blocks 18 secs
5 min rest...
5 mile run 41:05 (ran as a group till last mile)
2 mins rest...
100m Swim (Full uniform and boots) PASS

Sat. Dec. 6th
Rest Day

"Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice."

I started Zoning the week of Thanksgiving. Bad week to start, but I did pretty well with the exception of Thanksgiving day. As of Dec. 1st I started actually measuring everything that I eat. True Zone.

I am going with Nicole Carols recommended 16 Blocks. I started that 1st week at 2x fat and was starving and felt tired, so I went to 5x fat after that. That feels pretty good. I get a little hungry every now and then, but not too bad. I have done 1 day at 9x fat just to see how it feels. I think that might have been a little much. I have a feeling I'm going to be happy somewhere between 6-8x fat. Only time will tell. I did PR again on FRAN even though it was only 1 sec. but I was a week after getting back from not really being able to train. I felt weak and my lungs burned that whole week, but I really think the diet kicked in and I stated feeling better and stronger after about a week. FRAN didn't really feel any easier (guess it never does) but it felt smoother, and I had much more in the reserve tank after completion. I recovered much faster. If you have not tried Zoning...try it...now!

Seville, Spain


HSPU Seville, Spain


"Intensity!"

Tuesday, December 2, 2008

SO, SO SORRY

I have really slacked off on posting, it has been forever. I will put up a bunch of WODs very soon, and I started zoning, so I will post some of that too.