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, February 16, 2009

CF Strength Bias...My Version...

I also have been toying with the idea of more strength work. With that said, Jeff Martin's article "Strong Medicine" (http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl) couldn't have had better timing. I am going to do a modified CFSB routine for the next 6 weeks at least. I am going to follow their program for back squats, deads, front squats, and presses, but will mix in some split jerks, and jerks, and some cleans also. I am going to try a formate more like 2 heavy sessions in each 3 day period, and maybe 1 if I'm felling crappy. It will look something like this

Week 1

Day 1: Main site WOD + Back squats (5x3)
Day 2: MSWOD + Deads (5x3)
Day 3:MSWOD
Day 4: Rest
Day 5: MSWOD + Front Squats (3x5)
Day 6: MSWOD + Presses (3x5)
Day 7 Rest

Week 2

Day 1: MSWOD + Back Squats (5x3)
Day 2: MSWOD + Deads (5x3)
Day 3:MSWOD
Day 4: Rest
Day 5: MSWOD + Cleans (3x5)
Day 6: MSWOD + Split Jerks (3x5)
Day 7 Rest

Week 3

Day 1: MSWOD + Back Squats (3x5)
Day 2: MSWOD + Deads (3x5)
Day 3:MSWOD
Day 4: Rest
Day 5: MSWOD + Front Squats (5x3)
Day 6: MSWOD + Presses (5x3)
Day 7 Rest

Week 4

Day 1: MSWOD + Back Squats (3x5)
Day 2: MSWOD + Deads (3x5)
Day 3:MSWOD
Day 4: Rest
Day 5: MSWOD + Cleans (5x3)
Day 6: MSWOD + Split Jerks (5x3)
Day 7 Rest

All WODs will be proceeded by the Burgner Warm up and finished with a gymnastics/skill development...

After a 4 week preiod I will evaluate my #s and go from there. Chances are I will do at least 2 more weeks to make it a 6 week cycle. The goal here is to become stronger overall, but at the same time stay steady on the Main Site WODs and my overall general fitness as a whole. With the proper nutrition (Zone, although maybe modified) and enough recovery this prgram should develop better overall strength while still increasing an overall general fitness level.
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