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, April 18, 2009

A New Battle...


“When the fight begins within
himself, a man's worth something.”
- Robert Browning, 1855 -

Here is a run down of April as it has worked out...from here on out, I'm going to try and post every week...we will see how that goes...

April 3rd
Bench 3 Rnds
5-185
5-205
5-225
then...

10 rnds
12 pull ups
12 push ups
then...

3 rnds
15 GHD
15 Back Ex.

April 6th
5 Rnds
Dead lift 5 x 275
50m walking lunge
10 Burpees

April 7th
AMRAP 20 min
15 OHS (75#)
10 KTE
5 HSPU
8 Full + 2 OHS

April 10th
Bench
3-225
3-225
3-225
3-225
3-225

21-15-9
Wall Ball (20#)
KB Swing (1.5 pood)
Box Jump

April 11th
Main Site WOD
3 Rnds
500m Row (subbed SDHP 50-45#)
21 Burpees
400m Run
17:40

April 12th
MS WOD
30 Muscle Ups
11:37

April 14th
MS WOD
"DT"
5 Rnds (155#)
12 DL
9 Power Clean (didn't do Hang PC)
6 Push Jerk
17:31

April 16th
MS WOD
AMRAP 20 mins
"Danny"
30 Box Jumps
20 Push Press (115#)
30 Pull Ups (subbed 15 Ring Pull Ups)
3 Full + 5 Pulls

April 17th
Kettlebell Complex Warm up
Dead Lift
3-285
3-315
3-315
5-335
3-315

Bench Press
5-225
5-225
5-225

April 18th
Aussie Qual WOD 1
3 Rnds
10 Clean/Jerk (135#)
15 Ring Dip
20 KB Swing (24K)
10:49

My New Battle, my struggle, my inner and outer fight is now to become more then I ever thought I could be. I am in a situation where altitude is kicking my ass. Every workout, my lungs burn, my muscles gasp for O2, I feel like I'm going hypoxic! Since the decline of my eating and hairy training schedule I have taken a few steps back in my training, but this opportunity, if I choose to take advantage of it, will make me stronger, faster, more powerful in the end. This altitude, the struggle to overcome the lack of O2 my body has grown accustom to over the last 31 years, this will be my New Battle. This will lead me to push myself like I never have before, and in the end will pay huge dividends to the overall athletic ability I am in search of!

See Jeremy Thiel's Warrior or Wannabe Post from Tuesday April 14th... I quote "Do you train or live with all of your heart mind and body..... with PASSION?"

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