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"

Sunday, August 3, 2008

Graduated MFF then back to Sicily

Wednesday was a rather long day. We did 3 jumps, including 2 night jumps. The last one was pretty cool. the Marine Layer of cloud cover was rolling in, so we got to jump through the clouds. Thursdays jump was better though. For 1 it was the last jump we needed in order to graduate and 2 we did it right at sunset so it was still kinda light out. I got to see the sunset over San Diego from 10,000 ft fall toward the earth, and then watched it set under canopy at 4,000 ft. All in all it was an awesome school and a great time. Miss it already, and I just got into the Rome airport!

MFF Class Video..



SWCC kid, Out of Control Vid...coming soon...

Crossfit:

Wednesday July 30th

Rest day

Thursday July 31st
WOD

5 x 400 Meter Run/Row

Rest 2 Minutes Between Each Round

Then....

Pick one of the below exercises and complete 100 Reps for time:

Ab Mat Situps
Hollow Rocks
Knees to Elbows

Slits for the run...120-120-117-117-118 and then KTE 7:09
This WOD was interesting. It was nice to have some rest in order to go balls out for each round. Oh yeah, and 100 KTE SUCK! My abs were really sore the next day. I also did a 500m row for warmup and cool down.


Friday August 1st

WOD

2 Man Teams

5 Rounds

50 x Wall Ball Men 20#, Women 10#
30 x Burpee
20 x Hand Stand Push Up

Only team member can work at a time, and each team member must do an equal share of the work.

Team WODs are cool. I did mine with Dave, and we worked hard, finishing in 24 mins flat. As Dave said, we would have done better but he was lacking on his handstand push ups. Oh well, I went hard and got a little extra rest so I could push harder the next round.

Saturday and Sunday Off. Traveling back to Sicily. I'm sure I'll be too tired on Monday, but we will see...
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