20

Feb 2014

Virtuosity In 10 Skills

Chris O'Brien Uncategorized 15 Comments

chrisSpealler

Hey, we do a lot of stuff in these four walls, Here are ten reasons why.

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten 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 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.

February 20, 2014 WOD

Weightlifting
In 20 minutes establish a 1RM snatch
 
Conditioning
EMOM for 10 minutes
odd minutes- 10 box jumps
even minutes- 5 hang power snatch (heavy but sub max)
 
rest 3 minutes
 
EMOM for 10 minutes
odd minute- 8 power snatch
even minute- 8 overhead squat
**heaviest weight possible**
 
RX 24/20
LV2 20/16
LV1 16/12
Please add widgets to your sidebar in Appearance / Widgets menu.