10 Components of Physical Fitness

Shayne – Dominating

 10 Components of Physical Fitness


Fitness is not defined simply by strength and conditioning. In fact, there are 8 other components that encompass the characteristics of physical fitness. You are only as fit as your competency in each of these ten skills:

Cardiovascular / Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen.

Stamina – The ability of body systems to process, deliver, store, and utilize energy.

Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

Flexibility – The ability to maximize the range of motion at a given joint.

Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

Speed – The ability to minimize the time cycle of a repeated movement.

Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

Agility – The ability to minimize transition time from one movement pattern to another.

Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

Accuracy – The ability to control movement in a given direction or at a given intensity.

At CrossFit Southie we are constantly working toward achieving all 10 of the components which will create a more fit, well balanced individual. Our program is designed to touch on all of the physical skills each week so do not avoid the workouts/movements you are not good at.  Take a long hard look at this list and if you are lacking in any areas, work hard to bring them up and your overall fitness will reap the benefits.

Partner Up
2 Rounds
P1: Row 250m
P2: AMRAP Burpees


*Between each set complete the complex for 4 Total. Hands must stay on the bar.
5 Strict Pull-ups
5 C2B Pull-ups
5 Kipping Pull-ups

L2- 3-3-3
L1 – 3-3-3 with banded assistance
ADV – add weight with a vest

500m Row
21 Thrusters (115,75)
500m Row
15 Thrusters
500m Row
9 Thrusters

Level 2- (95,55)
Level 1- (65,35)

Ski Sub – 500m
Bike Sub – 7/10 mile

Coaches Tip – The stimulus of this workout is pain. Choose a weight where you pick the bar up right away and try not to break.

Extra work
5 Rounds each for time
15/10 Calorie Bike
50m Bag Carry
5 Ring Muscle-up
2:00 Rest


  • Thomas C Patterson Jr

    12/05/2017 @ 9:43 pm

    Strength: 325

    WOD : 13:45 Rx

  • Jen Merinder

    12/05/2017 @ 8:38 pm

    DL: #255 w/ all pull-ups unbroken (3 strict/5 C2B/5 regular)
    WOD: 8:19 RX
    Extra: 3:29, 3:27, 3:14, 3:24, 3:50 RX

  • Joel Carpenter

    12/05/2017 @ 4:26 pm

    Deadlift: 315×3, went for a second triple and failed the third. 3 of each on the pull-ups
    WOD: 14:50 95#, 500 m ski. Entered the pain cave

  • Chad Kucera

    12/05/2017 @ 3:56 am

    Deadlift: 355
    WOD: 9:18 Rx (pretty happy with that considering I blacked out Saturday at the holiday party lol)
    Extra work: done.

  • Jason Barrow

    12/05/2017 @ 2:00 am

    Deadlift: 315×3
    WOD: 9:56 Rx

  • Andrea

    12/05/2017 @ 1:21 am

    DL: 255
    4 strict 4 regular

  • Trevor

    12/05/2017 @ 1:14 am


    13:30 Rx ski erg

  • Brian Campbell

    12/05/2017 @ 12:09 am

    Strength: 365/all pull ups unbroken
    Wod: 8:21 Rx
    Extra: 2:22,2:30,2:30,3:21,2:41 Rx

  • JT

    12/04/2017 @ 8:40 pm

    So good to be back…
    Avoided DLs today, did the pull-up complex, lunges with weight overhead, and some core work.
    WOD: 9:52 @75#

  • Ben

    12/04/2017 @ 3:28 pm

    Deadlift:up to 365#
    Pull Up complex: Rx
    WOD: 9:20 Rx
    Extra Work: 3:20, 2:58, 2:57, 2:48, 2:35 (3 MU)

  • Sean Flannery

    12/04/2017 @ 3:26 pm

    Strength: up to 365#
    WOD: 9:04 Rx

Comments are closed.