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, June 27, 2009

What a long strange trip it's been...

CrossFit Pull Up hands!



June 9th
Military Athlete
GOD BLESS JOHNNY CASH

Obj: Work Capacity

Warm up: 5 Rounds
Mini Leg Blaster
5x Scotty Bob @ 25# dumbbells
HUG - Hip Mobility Drill

Mini Leg Blaster = 10x Air squats + 10x in place lunges (5x each leg) +
10x jumping lunges (5x each leg) + 5x squat jumps

Training:

(1) 10 Rounds
1x Barbell Complex every 1 minute, 40 seconds (Use same load as 5/21/09)

1x Barbell Complex = 6 reps each of:
Dead lift
Bent over row
Hang power clean
Front squat
Push Press
Back Squat

(2) 8 Rounds
10x Weigted situps @ 45#
10x Back Extensions
10x Seated Russian Twists @ 25#
30 sec overhead slosh pipe hold

June 10th
CrossFit Main Site WOD

Squat
3-225
3-235
3-245
3-255
3-260
3-265
3-245

I'm having a problem "sticking" from below 90 to about 80 degrees. I think I need to engage my posterior chain more. I'm going to do some squat research...

June 11th
CrossFit Main Site WOD

AMRAP 20 mins
Hang Clean x 15 (115#)
Ring Dip x 12
Sit Up x 21

7 full + 13 reps

June 12th
Rest Day

June 13th
Rest Day

June 14th
Rest Day

June 15th
Military Athlete
WIDGET ENVY

Obj: Stamina

Training:

(1) 400 yards "Rob Shauls" @ 65# (38:42)

(2) 5 Rounds
8x Pull Ups
20x GHD Situps

June 16th
Rest Day

June 17th
Rocky Mtn Reg. WOD #1

3 Rnds
Deads x 8 (315#)
400m Run

6:19

Ab Section of Mil. Athlete June 17th
5 Rounds
10x Ankles to Bar
10x Back Extension
5x Sandbag half moons @ 45#
10x Weighted Situp @ 45#

June 18th
CrossFit Main Site WOD

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

13:30

June 19th
CrossFit Main Site WOD

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

5 Rnds

June 20th
Rest Day

June 21st
Rest Day

June 22nd
Rest Day

June 23rd
Self-Program

10 Rnds
5 Pull Ups
10 Burpees
15 Lunges (20# ea)

5 min. Set-ups

Ab Complex
3 Rnds
5 incline weighted sit ups (45#)
10 incline sit ups
10 Half Moons (25#)
10 Slashers (45#)

2 min. Step-ups (40# ea)

June 24th
Self-Program

5 Rnds
10 Deads (225#) (no bounce)
10 HSPU
10 KB Swings (50#)

5 min. Step Up

Ab Complex
3 Rnds
5 incline weighted sit ups (45#)
10 incline sit ups
10 Half Moons (25#)
10 Slashers (45#)

5 min Step Up

June 25th
Self-Program

10 Rnds (1 min. Rest between Rnds)

100m Row
10 Pull Ups
10 Dips

1-:57
2-:57
3-1:06
4-1:12
5-1:19
6-1:21
7-1:19
8-1:23
9-1:15
10-1:14

June 26th
Rest Day

June 27th
Rest Day

Post this about 2 weeks ago in the shop...I can not take credit for the quote, but put together the artwork...Think about it...

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