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"

Thursday, July 30, 2009

The presumed assumption of complacency is fatal. With an adaptive nature, overcome ALL!


July 22nd
Rest Day

July 23rd
WOD
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
14:36...3 min improvement

July 24th
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Used 190#, and strict pull ups.
18/15
13/16
11/12
9/11
10/11

July 25th
WOD
AMRAP 20 mins:
10 Wall Ball
10 Straight leg Ab mat
10 Straight leg dead litfs (45#)
17 Full+15 reps
then...
5 rnds
5 20ft rope slams
1 rope climb
10 box jumps
5:32

July 26th
Rest Day

July 27th
WOD
30 Wall Ball
300m Row
30 Box Jumps
30 KB Swings (1.5 pood)
30 DB Press (25#)
30 Dead Lift (225#)
7:47

July 28th
WOD
19 Squat cleans (155#)
38 Feet to bar
38 Box jump
19 Thrusters (135#)
8 Muscle ups
38 Burpees
20 Double unders
75 steps Walking lung with 35# plate over head
39:43...felt really light headed and like i was going to black out, it was weird. First time that has ever happen, low blood sugar maybe...

July 29th
Rest Day

July 30th
WOD
Squats
3-225#
3-225#
3-245#
3-265#
3-265#
1-285#
1-295# PR
1-305# PR
First time over 300# on a "real" below 90 squat!


July 31st
Rest Day

Final Rankings amongst CrossFit Games competitors.


Little late, but here are the rest of the rankings for the CrossFit Games athletes and where I fit in...

Fight Gone Bad: 43rd
Press: 13th
Grace: 38th
Diane: 9th
Squat: 36th
Pull ups: 28th, but never done kipping for a PR, so this is strict.


So, with everything added up and averaged out, (minus snatch) I rank at 24.72...not too bad.

Tuesday, July 21, 2009

Life's Struggle will only teach you to be stronger...


...I am intelligent enough to adapt, disciplined enough to achieve, and strong enough to persevere. Are you?

Training

June 28th
Military Athlete
<< 2009-06-26 >>

FARAH FAWCET

Obj: Work Capacity

Warm up: 15-10-5
Burpee Pullup Combo (burpee under pullup bar, on jump, catch bar and do pull up)
Dumbbell Push Press @ 25#

Training:

(1) 30-20-10 for time
Dead Lift @ 185# (dead stop, no bouncing!)
Push Press @ 95#

***** Rest 5 Minutes *****

(2) 10 Rounds
30 seconds Jingle Jangles in Kit
30 Seconds Rest

(3) 5 Rounds
3x Keg Lift @ 80# Sandbag
20m Dumbbell Crawl
Rope Climb
HUG - Hip Mobility Drill

June 29th
Military Athlete
MIKE S.

Obj: Strength

Warm up: 4 Rounds
Barbell Complex (85, 95, 105, 115)
HAM - Hip Mobility Drill

Training:

(1) Work up to 1 Rep Max Squat Clean + Push Press
165#/185#/200#/205#/210#/215# (missed press)

(2) 5 Rounds
2x Squat Clean + Push Press @ 85% of your 1 Rep Max (used 175#)
5x Shoulder Scarecrow

(3) 5 Rounds
6x Bench Press (Increase Load each round until 6x is hard, but doable)
185#/205#/225#x3 205#x3/205#/205#
Rope Climb
SAM - Shoulder Mobility Drill

(4) 5 Rounds
16x Walking Lunge Steps (8x each leg) holding 20kg kettlebells or 45# dumbbells (Used 50# DBs)
8x Jumping lunges each leg
10x Weighted Sit up @ 45#

June 30th
1000m Row 4:16

6 Rnds
400m Run
50 Step-ups (20" Box/20# vest)

1000m Row 4:24

July 1st
Rest Day

July 2nd
Rest Day

July 3rd
Military Athlete
<< 2009-07-03 >>

MARC SMALL * JEREMY BESSA * DAVE HURT * TIM DAVIS * EMAN

Obj: Work Capacity

Warm up: 250 Stepups @ 40#

Training:

(1) 5 Rounds for Time
Run 400m
10x Mr. Spectacular @ 16kg
Rope Climb

(2) 6 Rounds
5x Pull ups @ 25#
10x Back Extensions holding 45# dumbbell
10x Weighted Situp @ 65#
60 second ab bridge complex

July 4th
Rest Day

July 5th
Shoulder Press Warm up
3x135/155/155/165/165

KB Complex x 2
L Sits
Ab Complex
Hollow Rocks 20/20/15/10
KTE 10/10/10/10

July 6th-July 10th

On July 6th 2009, we lost one of our teammates, Tony M. Randolph. I took time off to grieve, and escort Tony's body onto a plane to return him to his loved ones.. Love you bro, keep an eye out for me, and I'll see you someday...

July 11th
KB Complex
L Sits
5 min step-ups (20# vest)
50 Air Squats

July 12th
Perimeter Trail Run 16:14 (~2 miles) Previous time 17:30
Military Athlete
<< 2009-07-10 >>

THE HORRENDOUS

Obj: Stamina, gym based

Warm up: 15-10-5
Burpee Pullup Combo
Dumbbell Push Press # 2x 25# dumbbells

Training:

(1) 15 Rounds
30x Stepups @ 25#
5x Pull ups (strict)
10x Push ups
15x Swings @ 24kg or 55# dumbbell
30 seconds rest

July 13th
CrossFit Main Site WOD
Thrusters
3-135
3-155
3-165
3-175
1-195
1-225 (miss)
1-205 PR

500m Row 1:45
3 Rnds Ab Complex
20 Hollow Rocks
10 KTE
10 Sit ups (45#)

July 14th-15th
Rest Day

July 16th
Military Athlete
<< 2009-07-14 >>

LIFE IS TOO SHORT TO BE LITTLE

Obj: Work Capacity

Warm up: Row 2500m or run 1.5 miles (Row 10:07)

Training:

(1) 8 Rounds
10x Ankles-to-Bar
15x Swings @ 32kg kettlebell or 70# dumbbell
10x Seated Russian Twist @ 35# (20x Total)
20m Dumbbell Crawl @ 55#
29:40

July 17th
4 Rnds
400m Run
50 Air Squats
12:03

6x100m Sprints

July 18th-19th
Rest Day

July 20th
Filthy 50
25:40

July 21st
Dead Lifts
3-315#
3-365#
3-375#
3x385# PR
1x 405# Tied PR
1x 415# PR
1x 420# PR!!!
1x 430# miss

Bench Press
5 Sets x3
225#/245#/265#x1, 245#x2/255#/ 245#

Friday, July 3, 2009

CrossFit Games Ranking





Jungle Jangles w/kit

The CrossFit Games are coming up fast. The stage has been set and the competitors have battled it out in regional qualifiers around the world. The 77 men who will be vying for the "Fittest Man on the Planet" title get to take an inside look at each other before the competition. The athlete profiles are being posted and now CrossFit is doing something that could be a little nerve racking. The are taking specific lifts and WODs (most of the common ones) and ranking each person based on their best times and lifts.

I figured I would get in on the action, as I'm sure alot of us who either didn't have the opportunity to go to a qualifier or did not qualify, are doing. I have looked at the standings for these amazing athletes and counted out were I fall. Here are my results for the first 6 postings of ranking...

Fran: 43rd (3:27)
Clean & Jerk: 26th (210#)
Cindy: 3rd (32 rounds)
Dead Lift: 35th (405#)
Helen: 39th (8:30)
Snatch: NA (never attempted for a PR)



That's an average ranking of 29th place so far overall. Of course that is not including the snatch, seeing as I have never attempted this lift for weight.

All and all, I would say I'm not doing too bad...Unfortunately, due to current military obligations, I did not have a chance to go to a qualifier, nor will I be around for the Games in a couple of weeks. I am still training hard, and I am going to attempt to qualify for next years games, as long as I will be around. In the mean time, I am going to keep training hard, reading what I can, and preparing myself for the each and every day at hand...



2 of the "fittest" people in the Stan. Guaranteed!!!