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"

Saturday, September 27, 2008

CrossFit Sicily?

Well, after a much needed rest day, I ended up going out a little too late and drinking a little too much, so Sunday Sept. 21st was used as a recovery day. I ended up moving everything back a day, which isn't too bad. The problem, which ended up being a blessing, came later in the week...

Mon. Sept. 22nd
WOD
"Whiskey Tango Foxtrot" (courtesy of CrossFit Coronado)

As many rounds as possible in 20 minutes of:

15 x Deadlift Men 95#, Women 65#
10 x Back Squat Men 95#, Women 65#
5 x Over Head Squat Men 95#, Women 65#

9 Full Rnds + 10 Squats...This WOD is a serious leg workout! One might look at it and think, 95# Deads and Back Squats are easy...yeah, they kinda are, till you throw in OHS and then do as many rnds as possible in 20 mins! Then this WOD definitely earns it's name! My legs were sore for at least 3 days after, and I think my thighs grew almost instantly! Do this one, and make your clients do it! It's awesome!

Tues. Sept. 23rd
WOD
12 Rnds
10 Pull ups
10 Push ups

10:12...This was pretty much a repeat WOD. Back in June I did 10 Rnds 12 pull ups and 12 push ups. Same amout of reps, little different setup. Anyway, I got a 16:54 in June...so, even though it was a slightly different equal WOD, I'd say a almost 7 min. swing is pretty impressive!! I'm happy with that..lol.

Wed. Sept. 24th and Thurs. Sept 25th
Rest Day?

This day turned into a disaster, seriously. I was going to do a WOD in the afternoon after work, but around 130 the Aquious Film Forming Foam System (fire sprinkler type) decided to set itself off and spray enough foam to fill the entire high bay more then once! It was crazy! We spent about 4 hours with brooms and squeegees pushing foam outside so that the damage would be minimal. All in all it took 3 days to clean up and everything in the high bay (there is a lot of stuff) had to be forklifted out and hosed down with fresh water and then moved back in.

This did however enable us to snag an area just for the setup of our CrossFit gym, and the unofficial beginnings of CrossFit Sicily at MU 8 have begun!

Fri. Sept 26th
WOD
4 Rnds
Thrusters x 15
SDHP x 15
95#s

10:59...Today was the unofficial 1st day in the new CrossFit gym area at the Unit. 4 of us tackled this WOD. 1 only got 3 rnds RXed, one got 3 rnds scaled to 65#s and the other finished, RXed in 13 mins.

I felt pretty good, well, not during, but after, I fe;t good about this time seeing how everyone else faired. The other RXed guy is about 270 and in pretty good shape, so beating him was good. Seeing as he killed me in FGB last week 390 to 309. And he also did Grace in 3:03. With a little bit of training I will transform him into a Big CrossFit Monster, literally and figuratively.

Sat. Sept 27th
Warm-up 1000m Row...Cool-down 500m Row
WOD
"Cindy"

28 Rnds + 5 pulls...Bumped this one up from Mon. to today due to gym access. I felt ok, just didn't move as fast as normal. A little shy of my PR of 31 Rnds + 5 pulls, but still respectable. Mono-structural WOD tomorrow for strength. Push-presses.

MU 8 Workin hard!
CrossFit Sicily the Infancy.
Little KB work after the WOD



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1 comment:

jonny(elite400.co.uk) said...

Hi Jeremy,

congratulations on the birth of your new box. We wish you every success with CrossFit Sicily and don't forget to send us a t-shirt for our wall.

Keep checking our site as we will be announcing some news very soon.

September 27, 2008 at 12:53 PM

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