Teresa D warming up with immaculate form at 135lbs on the way to her PR bench press at 185lbs!
There are many ways to look at fitness such as working only chest and biceps and staring at yourself in the mirror for hours on end. However, we break it down into 10 components which all contribute to your work capacity. This list was created by Jim Cawley who invented the Dynamax med balls we use. I guarantee that you’re lacking in at least one of these area’s and we’re going to expose your weakness so you can work on it and get better. For me #1: Doing a ton of strength training means I need to go long more often. We won’t even talk about my flexibility or lack thereof! What’s your weak area?
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 maximum 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 patterns 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.
Court McGee, former WCF athlete and current UFC competitor demo’ing flexibility from back in our Kaysville days
14/May/2013 Tuesday WOD
Gymnastics: 10 Rounds of alternating 10 second L-holds with 15 second handstands (on wall) then:
AMRAP 16 Minutes