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, 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#

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