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, March 31, 2009

Gettin it done in the Desert...

Well, I took about a week off since my last workout. Part of it was to just relax a little and part of it was time, like I had said. Anyway, we have been trapped in the southern middle east en route to our final destination, so it was about time to get some working out done.

Tues. Mar. 29th
Lynn
5 Rounds
Max Body Weight Bench
Max Pull Ups

Bench 185#
15/11/10/9/9
Pull Ups
28/23/19/19/18

Mon. Mar. 30
Lay around in Airport for 12 hours.

Tues. Mar 31st
Squat
5-185
5-225
5-245
5-255
2-265 then dropper to 3-245

Dead Lift
5-225
5-270
5-315
5-315
5-270

Can't wait to get to our final destination to get the CrossFit gym set up so I don't have to workout in gay Air Force gym and have the little Aitman stare at us...Keep up the biceps curls boys! lol...

Thursday, March 26, 2009

Prayer to St. Michael on the eve of deployment.






I am not necessarily a "religious" man per say, but I would call myself a "spiritual" person. On the eve of my first deployment I would like to post a prayer that has been written in many languages; Greek, Latin, and English to name a few, and has very deep meaning to me...So deep in fact that the first 2 lines are tattooed on my arm along with an image of St. Michael...


Saint Michael the Archangel,
defend us in battle;
be our protection against the wickedness and snares of the devil.
May God rebuke him, we humbly pray:
and do thou, O Prince of the heavenly host,
by the power of God,
thrust into hell Satan and all the evil spirits
who prowl about the world seeking the ruin of souls.
Amen

To all the men and women who are in harms way right now, I pray you all come home safe to your loved ones and get to enjoy a humble life. To all of my fallen brothers and sisters in battle, and those that may fall in the future...go with peace, strength, love, honor, and courage. Know that you have done a great deed sacrificing your life for our nation and that you will never be forgotten in the hearts of all...Be Strong.

I apologize...

Casey and I in Taormina



I have been very busy with pre-deployment stuff and have not had time to blog let alone workout or eat right. So here is what I figured out.

1) If you stop Zoning for about 10 days you might put on about 10 lbs and feel like absolute crap! I "took a break" from the zone before heading out the door to enjoy some of the things I use to really love. For instance, peanut butter pie, cadbury eggs, and bread/pasta. Although this was fun, it has really set me back in my nutrition and training. I feel pretty crappy and have grown weaker and fatter!

2) If you stop a 3 on 1 off schedule and don't do any strength training you might gain 10 lbs and feel like crap! Along with not zoning I have not had the time (really bad excuse) to keep with my workout schedule. This has caused me to lose the edge. When we get settled in in country I should be able to get back to it. We brought 2 sets of bumper, 3 med balls, various kettlebells, 3 barbells, and various pull up attachments.

3) If you get 3 infectious diseases put into your body in 1 day you are going to feel like crap for awhile.

4) All of this can be fixed so that you don't gain 10 lbs and feel like crap very simply. Embrace the SUCK and just keep plugging away. No matter wheat the schedule, the time, the place, be prepared to go all out whenever you are able too. Train like you fight and never ever quit!

Tomorrow I leave for deployment so there might be less and less blogging in the near future. Although I will have a an internet connection not sure how much time I will have to keep up with it. If there is anyone out there who actually reads this, I apologize ahead of time, but I will still be killin it as much as I can and you should too!

Sarah showing off in Cefalu


Me messin around in the pool!

Wednesday, March 11, 2009

The Man Comes Around


"And I heard as it were the noise of thunder
One of the four beasts saying come and see and I saw
And behold a white horse"...

This is CrossFit! We come around like thunder, and people come and watch and they behold the power and are hooked!!!

Sun. Mar. 8th
Rest Day

Mon. Mar. 9th
5 mile ruck run in the am with ~55#

WOD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

14 full + 1 HSPU

Then...
CFSB
Dead Lifts
3-315
3-315
Working sets
3-225
2-225
3-225

Metcon went very well, felt good, awesome ROM on all movements. Nose to ground and full lockout on HSPU, and have bruises on my knees from the lunges! Deads on the other hand, not good. Hammies were really really tight, just worked on form.

Tues. Mar. 10th
Rest Day...

used today as a rest day instead of doing the total cause I have been doing the CrossFit Strength Bias along with Main Site WODs and have no need right now to know my 1RM.

Wed. Mar. 11th
WOD
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

33 Full + 4 pull ups

This WOD was pretty killer, my hands are sore and my abs were killing me by like round 5! I did sit ups un-anchored and did chest to knees ROM as to not "cheat" and do crunches. Didn't break up any sets till around 30, then had to break rings dips a little...

Thurs. Mar. 12th
Rest Day

...Whoever is unjust let him be unjust still
Whoever is righteous let him be righteous still
Whoever is filthy let him be filthy still
Listen to the words long written down
When the man comes around

Saturday, March 7, 2009

Make up Post: Random Training

Sun. Feb. 22nd
2 K Row
8:27.2

CFSB
Presses
5-135
5-155
4-165

Mon. Feb, 23rd
5K Ruck Run w/~55#
46:10

4 sets max
Pull ups 10 (w/~55#) then 3 set w/kit ~20# 15/10/10
Dips 12 (w/~55#) then 3 set w/kit ~20# 15/12/10

Tues. Feb. 24th

WOD from the 23rd
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

13:19

Wed. Feb. 25th.
Rest Day

Thurs. Feb, 26th

Navy PST

500 yd Swim 9:33
Push ups 91 (2 mins)
Sit ups 122 (2 mins)
Pull ups 28 (strict)
1.5 mile run 12:15 (w/Team)

Then we drilled and did not get another workout till...

Fri. Mar. 6th
FAT Cindy
20# weight vest

19 full + 4 pull ups

Sat. Mar. 7th
"Jackie" Mar. 6th WOD
6:58

CFSB
Back Squats
3-225
3-235
3-245
2-255
3-225

Friday, March 6, 2009

To Chuck...Ruck this crap, I'm going home, and I'm taking my ASS with me!!! LOL


As a Tribe Called Quest put it...

Watch, as I combine all the juice from the mind
Heel up, reel up, bring it back, come rewind
Powerful impact BOOM! from the cannon
Not braggin, try to read my mind just imagine
Vo-cab-u-lary's necessary
When diggin into my library

I'm going to rewind, and come back with a powerful BOOM!


I must apologize to myself (cause I'm pretty sure no one else reads this or even cares for that matter)for the last few weeks. We have been extremely busy at work, like 13-15 hour days of drilling and getting our team ready. Some of this has been PT in the am, and not all of that PT has been bad. I have not however been following the main site WODs and have not continued with my "strength bias" WODs that I started.

Here is the thing...I am not very good at doing the "group/team" PT sessions that we do at work, even if they are CrossFit "style" workouts. I am a "ME" person when it comes to working out. I like to follow a "routine" (like the main site) and not deviate from that too much in order to log my progress and be able to compare myself to myself (I sound like Austin Powers) and others that post. When we do Ruck runs, group CrossFit "style" circuits, or various other workouts, I get "out of the grove". Put that together with not being able to workout at all for around 5-6 days and I am ALL JACKED UP!!!

I feel like crap (in context, still better then most "normal people I'm sure), I have not made any progress, I have nothing "real" to log, and now it will take at least a week to get back into the "grove" again. Not to mention, I do NOT have the discipline at this point to sustain a strict diet on this type of schedule. I am currently watching a CrossFit video on Chastity Slone and here dieting, and now I feel like a failure for not being able to be strict. Anyway, on a side not, no one can be perfect all the time, and I think realizing that, and being able to get back on track is very important...

So, with that said, here is the deal. It's time to start over, rewind a few weeks, or maybe a few months, forgive myself, but not forget this "major" F-up in training and eating and get my ass back on track!!!

I took my "Cheat" time and now it's time to get back to work. I will still have to be on a slightly modified schedule (we did "Fat Cindy" today, with 20# vest on) and Monday is suppose to be a "rest day" for the Main Site, but I will be training with the team, but other then that it's back to 3 days on 1 day off, and the strength bias integrated into it all.

O, and Chuck, if you read all of this, I'm just kidding man, well, kinda...F those ruck runs, they SUCK!!!!