The Diary of K-Valve!: How much of your heart are you willing to give?

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.

Tuesday, May 26, 2009

How much of your heart are you willing to give?

In the desert
I saw a creature, naked, bestial,
who, squatting upon the ground,
Held his heart in his hands,
And ate of it.
I said, "Is it good, friend?"
"It is bitter -- bitter," he answered;
"But I like it
Because it is bitter,
And because it is my heart."

Stephen Crane, The Black Riders

Fri. May 22nd
Military Athlete Workout
THE ECLIPSE

Obj: Strength Maintenance

Warm up: 5 Rounds
Mini Leg Blaster
SAM - Shoulder Mobility Drill

1x Mini Leg Blaster =
10x air squats
10x in-place-lunges (5x each leg)
10x jumping lunges (5x each leg)
5x squat jumps

Training:

(1) 8 Rounds (Weight Used...70/75/80/85/90/95/100/105)
3x "The Exercise" (increase weight each round until 3x is hard, but doable)
30m Sled Push, 8x jingle jangles, or 8x standing broad jumps
HUG - Hip Mobility Drill

(2) 8 Rounds ( Weight Used...225/275/300/320/345/345/365/380PR)
3x Dead Lift (increase weight each round until 3x is hard, but doable)
5x Kettlebell Floor Press @ 2x 24kg kettlebells
3x Shoulder Scare Crow

Sat. May 23rd
CrossFit Ne Qual WOD 1
AMRAP 12 mins
5x135# Thruster
10xBurpee

7 Full+7 Burpee...Legs were absolutely fried from the day before...

Sun. May 24th
CrossFit NE Qual WOD 3
10,9,8,7,6,5,4,3,2,1
155# Power Clean
Chest to Bar Pull Ups
1.5 pood KB Swing

16:07...really shitty, but with the heat, dry air, and the last 2 days of training I was dead tired! Can't wait for sea level again!

Mon. May 25th
Rest Day (TGIRD)

Tues. May 26th
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
1-3:35
2-3:29
3-3:36
4-3:48
5-3:55
Total-18:13