In this six-part series, Seminar Staff Head Trainer Jenn Hunter-Marshall explains CrossFit’s definition of fitness during the “What Is Fitness?” lecture presented at a Level 1 Certificate Course at CrossFit South Philly in 2021.
As first outlined in the “What Is Fitness?” article from 2002, CrossFit recognizes 10 general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.
- Cardiovascular/respiratory endurance – The ability of the body’s 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 cycle time 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
You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills.
Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast, improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.
If your goal is optimum physical competence, then all 10 general physical skills must be considered and developed.
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November not only starts off our Goal work but offers a Lunge Challenge. Starting on November 1 we will challenge you to do 3 lunges and continue each day forward to add 3 lunges each day and get them done. So day 1=3 lunges, day 2=6 lunges, day 3= 9 lunges….day 30 = 90 lunges. For reference it takes me about 375 lunges to do the 400m WOD. This challenge will ease you into getting better at lunges, increasing your balance, strength, stamina, flexibility, coordination, cardio and power. If you miss a day you must make it up. That will mean doubling up the next day. So if you miss day 11 you will need to make up those 33 lunges on day 12 as well as the 36 already scheduled for day 12. Hint- don’t miss a day unless you are prepared to have a big lunge day. Lunges are fantastic for challenging yourself and are a regular movement in the WODs and regularly show up with weights added. So join in on November 1 whether you make it to the gym or not, get your lunges down. Starting with 3 at a time will help you build that strength over the 30 day challenge and you will be well prepared to take on the 90 at the end of the month. 3,2,1 GO!
Plan ahead for The Thanksgiving Turkey 5k Trot. We will run/walk 5k on Thursday November 24 at 8 am, rain or shine. We have had this tradition for a couple years now and it kicks off the holiday really well. So get the turkey started cooking early in the morning and come join us for a jaunt up and down the road.
Schedule this week- Monday 5 am and 6 am ONLY, no evening classes for Halloween. Costumes encouraged for the morning classes. Tuesday-Friday 5 am, 6 am, 4:30 pm and 5:30 pm, Saturday Poker WOD at 8 am. The third Saturday is Bring a Friend Day on Nov 19 for the Poker WOD (it can be the same friend as last time). November 1 starts the monthly weigh and measure so go easy on the Halloween candy.
Workouts this week- KELLY, NANCY, muscle ups, THRUSTERS, ANNIE AND POKER, looks like a fun week.
This week’s Paleo recipe is a great way to incorporate some veggies into your breakfast:
Breakfast Stir-Fry
Ingredients
- 2 cups riced cauliflower
- 2 tablespoons sesame oil
- 2 green onions sliced
- 1 clove garlic minced
- 1 teaspoon grated ginger
- 2 cups chopped bok choy or cabbage
- 1 cup sliced carrots
- 4 eggs
- Sea salt and fresh ground pepper to taste
Instructions
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Steam the cauliflower in the microwave until tender. Add a pinch of salt and pepper. Divide between two plates.
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In a large skillet, heat the oil and add the green onions, garlic, and ginger. Cook for a minute and add the bok choy and carrots. Stir and cook until veggies are crisp tender. Remove and add to the cauliflower.
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Crack the eggs into the pan and cook until done to your liking. Add to the veggies and serve.
HAPPY HALLOWEEN
SEE YOU AT THE GYM
3,2,1 GO!!!
DEAN
CrossFit uses these 10 physical skills to develop its program and provide a full body workout over time. We may not perform each of these skills on a daily basis but over days, weeks and months of participation the individual will work on each of these skills and develop improvement on each. This provides development of the entire body for a journey towards optimal health. If you score a 7 out of 10 on each these skills you could say you were well rounded but each of us knows where we fall short and those are the areas we should focus on. Maybe you already have it listed on your goal sheet, or maybe you are going to go do it now. Go ahead I’ll wait…… We will start meeting with you on your goals and help you work towards balancing out your skills proficiency. We may have you subbing in movements on warm ups or adding some goal work to the Cash out along with holding yourself to stricter standards in the WOD to see even more benefits. There is a lot of room to focus on particular skills so think about the direction you want to take, your goals, and let’s sit down and talk. You can meet with whichever coach you are most comfortable with on this.
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“What Is Fitness?” Part 1: 10 Physical Skills
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