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.
Warm-up
Partner Up
2 Rounds
P1: Row 250m
P2: AMRAP Burpees
Switch
Strength
1.Deadlift
3-3-3-3-3
*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
WOD
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