The Diary of K-Valve!: "An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, 'spun-down.'"

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.

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!!!