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, June 27, 2009

What a long strange trip it's been...

CrossFit Pull Up hands!



June 9th
Military Athlete
GOD BLESS JOHNNY CASH

Obj: Work Capacity

Warm up: 5 Rounds
Mini Leg Blaster
5x Scotty Bob @ 25# dumbbells
HUG - Hip Mobility Drill

Mini Leg Blaster = 10x Air squats + 10x in place lunges (5x each leg) +
10x jumping lunges (5x each leg) + 5x squat jumps

Training:

(1) 10 Rounds
1x Barbell Complex every 1 minute, 40 seconds (Use same load as 5/21/09)

1x Barbell Complex = 6 reps each of:
Dead lift
Bent over row
Hang power clean
Front squat
Push Press
Back Squat

(2) 8 Rounds
10x Weigted situps @ 45#
10x Back Extensions
10x Seated Russian Twists @ 25#
30 sec overhead slosh pipe hold

June 10th
CrossFit Main Site WOD

Squat
3-225
3-235
3-245
3-255
3-260
3-265
3-245

I'm having a problem "sticking" from below 90 to about 80 degrees. I think I need to engage my posterior chain more. I'm going to do some squat research...

June 11th
CrossFit Main Site WOD

AMRAP 20 mins
Hang Clean x 15 (115#)
Ring Dip x 12
Sit Up x 21

7 full + 13 reps

June 12th
Rest Day

June 13th
Rest Day

June 14th
Rest Day

June 15th
Military Athlete
WIDGET ENVY

Obj: Stamina

Training:

(1) 400 yards "Rob Shauls" @ 65# (38:42)

(2) 5 Rounds
8x Pull Ups
20x GHD Situps

June 16th
Rest Day

June 17th
Rocky Mtn Reg. WOD #1

3 Rnds
Deads x 8 (315#)
400m Run

6:19

Ab Section of Mil. Athlete June 17th
5 Rounds
10x Ankles to Bar
10x Back Extension
5x Sandbag half moons @ 45#
10x Weighted Situp @ 45#

June 18th
CrossFit Main Site WOD

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

13:30

June 19th
CrossFit Main Site WOD

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

5 Rnds

June 20th
Rest Day

June 21st
Rest Day

June 22nd
Rest Day

June 23rd
Self-Program

10 Rnds
5 Pull Ups
10 Burpees
15 Lunges (20# ea)

5 min. Set-ups

Ab Complex
3 Rnds
5 incline weighted sit ups (45#)
10 incline sit ups
10 Half Moons (25#)
10 Slashers (45#)

2 min. Step-ups (40# ea)

June 24th
Self-Program

5 Rnds
10 Deads (225#) (no bounce)
10 HSPU
10 KB Swings (50#)

5 min. Step Up

Ab Complex
3 Rnds
5 incline weighted sit ups (45#)
10 incline sit ups
10 Half Moons (25#)
10 Slashers (45#)

5 min Step Up

June 25th
Self-Program

10 Rnds (1 min. Rest between Rnds)

100m Row
10 Pull Ups
10 Dips

1-:57
2-:57
3-1:06
4-1:12
5-1:19
6-1:21
7-1:19
8-1:23
9-1:15
10-1:14

June 26th
Rest Day

June 27th
Rest Day

Post this about 2 weeks ago in the shop...I can not take credit for the quote, but put together the artwork...Think about it...

Friday, June 26, 2009

I know, I know

I have not posted in forever, but I will this weekend...been lazy with it...

Monday, June 8, 2009

Know and understand ones-self


Humility

Hu*mil"i*ty\, n.; pl. Humilities. [OE. humilite, OF. humilit['e], humelit['e], F. humilit['e], fr. L. humiliatis. See Humble.]
1. The state or quality of being humble; freedom from pride and arrogance; lowliness of mind; a modest estimate of one's own worth; a sense of one's own unworthiness through imperfection and sinfulness; self-abasement; humbleness

1hum·ble
Pronunciation:
\ˈhəm-bəl also chiefly Southern ˈəm-\
Function:
adjective

1: not proud or haughty : not arrogant or assertive
2: reflecting, expressing, or offered in a spirit of deference or submission ~a humble apology~
3 a: ranking low in a hierarchy or scale

I just received the CrossFit movie, "Every Second Counts." This is a must watch for anyone who is into fitness. Especially fitness on an intense level. It shows a behind the scenes look at 5 athletes in their preparation for the 2008 Games. It is a very emotional, educational, and motivational movie.

So, you are probably wondering why I started this blog with the definition on "humility" and "humble"? There are a few reasons for this...the first being, watching OPT in this movie shows me how humble someone can be with the most amazing amount of intensity maybe ever seen. Second, I have finally gotten to a point in my life where my "attitude" has taken a back set and I can honestly say the arrogance I use to have is subsiding. I wouldn't say it is gone, per say, but I think you need a little bit of arrogance to survive. CrossFit itself "teaches" a slight arrogant attitude in that you are always competing against yourself and others, but at the same time it humbles you. And I'm not really talking about it kicking your ass and putting you in your place, but that helps.

Find yourself, remember where you come from, understand that no matter how much of an attitude you have, humility is the key. Use your arrogance to motivate you when it is needed, if it is needed. Find your humility and use that to help, and teach others.

June 1st
Military Athlete
SPEARMINT

Obj: Work Capacity

Warm up: 3 Rounds
10x Goblet Squats @ 20kg
15x Swings @ 20kg
30/5/30 Sean Special (30 sec side bridge, 5 pushups, 30 sec side bridge)

Training:

(1) 5 Rounds
8x Front Squat @ 115#
2 min step up, unweighted
30 sec. rest

(2) 5 Rounds
8x Power Clean @ 115
Run 400m
30 sec. rest

June 2nd
Military Athlete
YOU FUCKIN' DISAPPOINT ME

Obj: Work Capacity

Warm up: 5 Rounds
10x Goblet Squat @ 12kg or 25# dumbbell
8x Push ups

Training:

(1) 6 Rounds for Time (25:13)
5x Curtis P @ 95#
15ft Rope Climb
10x GHD Situps
5x Scotty Bob @ 25# dumbbells
Run 200m

(2) 3 Rounds
HUG - Hip Mobility Drill
10x Back Extension

June 3rd
CSMS WOD
800m
40 "L" Pull Ups
800m
40 Strict Pull Ups
800m
40 Kipping Pull Ups

22:12

June 4th
Rest Day

June 5th
CSMS WOD
Dead Lifts
1-315
1-345
1-365
1-375
1-395
1-410 (Miss)
1-405 (Miss)

400#s is still alluding me, but my strength is steadily increasing across the board, and soon enough 420+ will be possible...I WILL NOT STOP!

June 6th
CSMS WOD
"Lynne" BW 180#
Bench: 18/14/13/10/10
Pull Ups: 25/20/21/17/20

Warmed up with a 2k Row: 7:33...Last 2K was in 8:27...Huge improvement, and I have not rowed since Feb. 22nd. It's obvious my over-all work capacity has increased even without sport specific training.

June 7th
Unscheduled Rest Day

June 8th
Rest Day