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"

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
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