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"

Sunday, May 31, 2009

The winds of adversity are merely the breath of past warriors culling the weak from the strong!


"Culling"
Wikipedia:
Culling is the process of removing animals from a group based on specific criteria. This is done in order to either reinforce certain desirable characteristics or to remove certain undesirable characteristics from the group.

Dictionary:
cull |kəl|
verb [ trans. ] (usu. be culled)
select from a large quantity; obtain from a variety of sources : anecdotes culled from Greek and Roman history.
• reduce the population of (a wild animal) by selective slaughter : he sees culling deer as a necessity | [as n. ] ( culling) kangaroo culling.
• send (an inferior or surplus animal on a farm) to be slaughtered.
• poetic/literary pick (flowers or fruit) : [as adj. ] ( culled) fresh culled daffodils.
noun
a selective slaughter of wild animals.
• [usu. as adj. ] an inferior or surplus livestock animal selected for killing : a cull cow.

The process of "culling" seems like a horrible and crude process, but is very realistic in life. Maybe not to the extreme of slaughtering animals, but definitely in the "weeding" out process of such things as athletics. Take for example, Wikipedia's version: "the process of removing animals from a group based on specific criteria." Is that not what is going on at the CrossFit Qualifiers? In the Olympic trials, or any playoff situation leading to the championship game?

Every day we "athletes" in this "sport of fitness" that has become CrossFit (or Military athlete, or whatever program you may follow) attack our workouts with a vigor not seen in normal everyday activities, and maybe not even seen in professional sports! We do this to become better, more fit, fast, stronger, more powerful, and less likely (when the time comes for a competition) to be "culled".

For some it's just an attempt to be better then they were yesterday, for others (like us military types on the front lines) it is an attempt to increase our over-all fitness and work capacity in order to hopefully (barring a huge mishap) extend our lifeline. The winds of adversity blow everyday, whether it be in our next workout, or our next mission, but the better prepared we are physically, mentally, and emotionally, the less likely we are to be "culled" out.

Whatever it might be you are faced with, attack it. CrossFit has taught me to go balls out, even when shit hurts really bad, find a way to finish, because in the end, pushing yourself to the limit won't kill you. I might just give you the edge you need to continue on, in a workout, a qualifying heat, or in life...

"Adversity is like a flame; it melts the weak, but tempers the strong." ~Thorin~ (Title quote by Thorin also)

May 27th

REMEMBER

Obj: Work Capacity

Warm up: 10 minute Sandbag get up @ 80# or Turkish Getup @ 25#

Training:

(1) 5 Rounds (Time-ave...1:19 ea)
300m Shuttle every 2 min 30 seconds

***** Rest 5 Minutes *****

(2) 13 Rounds (Burpees-11/11/11/10/10/10/10/10/10/9/9/9/10)
30 seconds burpees
30 seconds rest

(3) 5 Rounds
10x Weighted Situp # 45#
10x Russian Twist @ 25# (20x total)
10x Back Extension
HUG - Hip Mobility Drill

May 28th
CFMS WOD
Thrusters
1-155
1-165
1-175
1-185
1-195
1-185
1-190
Could have done more here but had no rack, so power cleaning the weight every time got to me a little.

May 29th
TEMPLE SQUARE

Obj: Strength

Warm up:

10-9-8-7-6-5-4-3--2-1
Squat Jump
Bench Press @ 115#
Romanian Dead Lift @ 20kg Kettle bell

Training:

(1) 8 Rounds (Clean weight-135/145/150/155/160/165/170/175)
3x Squat Clean (increase load each round until 3x is hard, but doable)
30 second plank walk up
Frog Stretch

(2) 6 Rounds
Sandbag Double Eagle @ 80# Sandbag or 8x Goblet Squats @ 24kg + 6x Jingle Jangle
5x Weighted Pull ups @ 15#
10x Weighted Dips @ 15#
5x Shoulder Dislocates

May 30th
Rest Day

May 31st
Rest Day

After this 4 day stint of training I decided (after waking up on the 30th sore) that 2 days of rest were needed. Push yourself as hard as you can, but make sure you are giving your body proper rest. Listen your what your body needs, sometimes it's more advantageous to take an extra rest day and come back super hard! Be smart about your training.
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