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"

Friday, July 25, 2008

Another week of falling, and killin Crossfit!

On Wednesday we started jumping in groups and getting "stacked" after we pulled and were under canopy. This is considered "Canopy Grouping". It is really pretty boring, but good practice at exiting the plane and getting in a "free" jump basically. We did 4 on Wed. (it was a really long fast paced day!) and 2 on Thursday. In out last jump the 5 of us nailed it pretty good. We were about 50 yrds apart on landing and landed in a 6-7 sec interval between the 1st guy hitting and the last guy hitting. It was one of the best in the whole class and the instructors were very pleased!

Today we went into "Ruck" jumping. This is basically a jump with a 40-50 lb pack between our legs. It is a little interesting getting stable with the extra weight, and the way you have to "fly" it to be under control. We did 2 jumps and it was a pretty easy day. I caught on quickly making it a good day! Weapon and O2 next week, then night jumps and graduation!










Crossfit Coronado

Wednesday July 23rd

WOD

Push Jerk

3, 3, 3, 3, 1, 1

This was an interesting WOD. Once again, Andy came up with a strength movement I have never done before. He seems to love watching me struggle with the technique on these olympic lift movements! More so then watching me kill myself on a metabolic conditioning WOD. Anyway, the weight for the sets of 3 was not really important. They were basically technique and warm up for a 1 rep max. I think we did around 135-185 for those sets. I reped out at 200 lbs and missed 221 lbs 4 times! I was so pissed and very intimidated by the weight! I was more scary then jumping out of a plane at 13,000 feet believe it or not!

Thursday July 24th

Rest Day

Friday July 25th

WOD

"Lori"

40 x Turkish Get Ups Men 35#, Women 12.5#
10 x Knees To Elbows
10 x Turkish Get Ups
40 x Knees To Elbows
10 x Turkish Get Ups
10 x Knee To Elbows
40 x Turkish Get Ups

18:00...I finished with the fastest RXed time of the day at the gym, but Tusch did it in 25 something with 40#s and I'm sure I wouldn't have beaten that. Anyway, I love/hate TGUs! I started ding them consistantly about a month ago as a "cool down" exercise, doing somewhere around 2-3 sets of 10 with like 30-40 lbs. I'm glad I did, cause it really helps when WODs like this are thrown at you.

It is always good to be well rounded and even though you may have just killed the WOD for the day, work technique, or row, or go for a run afterward. Being "good" at everything and not "great" at just a few things is kinda what Crossfit is all about. The more exercises and techniques you work at the better you will get at the overall WODs! Don't get me wrong, if you can be "great" at everything, strive hard for that! but in the mean time, learn as much as you can, and work to be well rounded! This will help you be a monster in anything that can be thrown at you!

"Now, here, you must leave all distrust behind: Let all your cowardice die on the spot." ~Dante's Inferno~
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