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

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