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, August 19, 2008

"Be impressed by intensity, not volume."

Crossfit WOD

Monday August 18th

"Jackie"

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

7:52...First time ever doing this WOD. 45# thrusters are much harder then one would think when you have to do 50 after a 1000m row! I did the row in 4:04, a little slow, but I always fear totally crapping out on whatever is after then row, so I try to pace myself.

Tuesday August 19th
“300”

25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24” box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up
300 reps total.



18:07...I don't even know if that is good, but it wasn't as "harsh" a WOD as I thought. FGB, Fran, or Cindy leave me more winded. Next time I'm going to go a little harder. KB clean and press were the slowest, but not hard...Good workout though.

Off to Germany tomorrow for some training for a few weeks. Not sure what the workout situation is going to look like there. There should be some PT, but Crossfit might be hard. Should get some great military training though. Although we are working with the Army, and that's never fun...
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