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"

Wednesday, March 11, 2009

The Man Comes Around


"And I heard as it were the noise of thunder
One of the four beasts saying come and see and I saw
And behold a white horse"...

This is CrossFit! We come around like thunder, and people come and watch and they behold the power and are hooked!!!

Sun. Mar. 8th
Rest Day

Mon. Mar. 9th
5 mile ruck run in the am with ~55#

WOD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

14 full + 1 HSPU

Then...
CFSB
Dead Lifts
3-315
3-315
Working sets
3-225
2-225
3-225

Metcon went very well, felt good, awesome ROM on all movements. Nose to ground and full lockout on HSPU, and have bruises on my knees from the lunges! Deads on the other hand, not good. Hammies were really really tight, just worked on form.

Tues. Mar. 10th
Rest Day...

used today as a rest day instead of doing the total cause I have been doing the CrossFit Strength Bias along with Main Site WODs and have no need right now to know my 1RM.

Wed. Mar. 11th
WOD
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

33 Full + 4 pull ups

This WOD was pretty killer, my hands are sore and my abs were killing me by like round 5! I did sit ups un-anchored and did chest to knees ROM as to not "cheat" and do crunches. Didn't break up any sets till around 30, then had to break rings dips a little...

Thurs. Mar. 12th
Rest Day

...Whoever is unjust let him be unjust still
Whoever is righteous let him be righteous still
Whoever is filthy let him be filthy still
Listen to the words long written down
When the man comes around
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