CrossFit’s definition of fitness is: Increased work capacity across broad time and modal domains. Capacity is the ability to do real work, which is measurable using the basic terms of physics (force, distance and time). Life is unpredictable (much more so than sport) so real world fitness must be broad and not specialized, both in terms of duration and type of effort (time and modal domains). Fitness can be measured in ten general physical skills.
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maxi force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement pat- terns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
Sounds complicated right? Sometimes I like to think of my fitness as a big pile of dirt. I know thats an interesting way to look at it, I’m still a country boy at heart, so let me explain. We all have a certain genetic potential. Not all of us are built to be Olympic level weightlifters, sprinters, or triathletes. We have to do the best with what we’ve got. Most people just want to look good in the mirror, feel good, and receive a clean bill of health at the doctors office.
My overall potential is that pile of dirt called fitness. Everyday I come to the gym, I choose to move that dirt into a separate pile. Some of my dirt is in the strength, speed, and power hole. Some of it is in the metabolic conditioning pile. I’ve got a little dirt in flexibility, coordination, and agility. I’m working to move some dirt into the stamina pile.
The tricky part starts when you get closer and closer to your genetic potential. When all of the “dirt” is allocated, you have to dig a deeper hole.
Have you moved any “dirt” today?
Hilda has her shovel ready
A. Find a heavy set:
1 press + 3 push press + 5 push jerk
B. Running Tabata
tabata push ups
tabata sit ups
*tabata push ups 1-4,
400m run 5-8,
tabata sit ups 9-12,
400m run on 13
Posted by Tyler