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"

Monday, December 29, 2008

CrossFit is a battle...



Αγίου Μιχαήλ ο Αρχάγγελος, μας υπερασπιστούν στη μάχη...

(Saint Michael, Archangel, protect us in battle...)



Tues Dec 23rd
WOD
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

39:55

This WOD is a very hard one! 72# KB Swings are no joke!! Pretty good time though...OPT definitely got me, I think he was around 35 mins...soon...

Wed Dec 24th
WOD
Squat:
5-225
5-230
5-235
5-245
5-250...4 re-rack then 1

Felt strong, seeing that 275 is my 1 rep PR, 5 at 250 makes me happy...I need to be above 300!!!

Thurs Dec 25th
Christmas...Rest Day

Fri Dec 26th
Diabetic Coma, Xmas dinner recovery day...Rest Day

Sat Dec 27th
WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

8 Full

This WOD was a grip killer....I was still sorta recovering from eating every sugar filled sweet in site 2 days earlier, and I could tell. Next time I do this one I'm shooting for 11! OPT did 14!! He is a machine!

Sun Dec 28th
WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

17:02

Subbed treadmill for running outside in the ran. Did regular back extensions and incline sit ups with feet anchored. PRd by 28 seconds, but last time was done on a track. Back extensions and sit ups where done the same.

Mon Dec 29th
WOD
Press:
1-145
1-155
1-175
1-185 (miss)
1-180

Push Press:
3-155
3-165
3-175
3-185
3-190

Push Jerk:
5-135
5-155
5-175
5-185
3-195 Didn't get last 2 reps...

Felt really good on this WOD. Much stronger then normal. Little shy of my 1 rep PR on Press (185). My previous 1 rep PR on Push Press is like 195, so 3 at 190 is awesome! And my previous 1 rep PR on Push Jerk is 200, so 3 at 195 is awesome too! I will be over 200 in PP very soon, and I hope to be over 225 in PJ also!
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