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

Saratoga to Sicily...Train when you can...

Sat Feb. 7th
Rest Day

Sun. Feb. 8th
WOD Albany CrossFit

5 Rnds

16 KB Swings (55#)
16 Inverted Burpees
16 DB Hang Squat Clean Thrusters (40#)
16 DB Front Squats (40#)
16 Pull Ups

45:10...Well, This was one of the WODs I was just not ready for! Granted a few of these movements are slower movements, but this WOD killed me. I'm not sure what was up, although my nutrition hasn't been the best and due to training my schedule has been sparse, but those are no excuse. Coach speaks of "general fitness" and being "constantly varied". These 2 statements are the reason I am very upset about this one...everyone has a bad day though...stash this one away and move on...

Mon. Feb 9th
WOD
Cindy (YMCA)
27 + 10 push ups

This felt a lot better, but Cindy has always been one of my better ones. Still can't reach that 31+ that I hit awhile back...I'll get 32 or 33 though.

Tues. Feb. 10th
WOD
Dead Lifts

1-315
1-335
1-340
1-340
1-335
1-345
1-350

Scaled this one back a little. Worked a lot more on form and training Eric.

Wed. Feb. 11th
Rest Day

Thurs. Feb. 12th
WOD (Albany CrossFit)

750m Row
21 KB Swings (55#)
21 Pull ups

500m Row
15 KB Swings
15 Pull ups

250 m Row
9 KB Swings
9 Pull ups

9:32...This one went pretty well. I had a better time then everyone at Albany CrossFit, but I wonder how Kahlipa, OPT, Speal, and guys like that would do.

I was talking with one of the guys there and telling him how I believe the NE Region is the weakest region for qualifying for the games, and that a guy like him or me on the right day could easily get in. At the same time though, we would have no shot at winning the Games in 09. The NE is weak yes making the dream a possibility for guys like us, but the reality is, there is sooo much more training (physically and mentally) to be done before being able to compete with the "Fire breathers".

Can you tell who has more stamina, better form, and gets the faster time?

Fri. Feb. 13th
Travel Day...Rest

Sat. Feb. 14th
Arrival day back to Sicily, slept all day. Rest.

Sun. Feb 15th
WOD

3 Rnds
500m Row
21 Burpees
400m Run

16:56...Did this one at the local gym, used a treadmill for the runs. Felt pretty good, a little weak in the lungs. OPT did it in 14 and change, as was expected, and I might have been under 16 out on a track. The treadmill takes abotu 20 secs to speed up.

Mon. Feb. 16th
Rest Day

Still jet lagged a little. Didn't wake up till 1pm. Decided to take the day off so that I can get back on the Main Site tomorrow.
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