08/09/11 WOD


If your goal is optimum physical competence then all the general physical skills must be considered:

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

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.


Take note on #5, that is why you don’t pick and choose which workouts you do.  I hate to run but want to get better at the cardiovascular/respiratory endurance when I run.  Identify your weaknesses and work on them when you get the opportunity.



1.  Push Press- find max for the day

2.  AMRAP in 15 min of:

15 Dead lifts- 225m/155w

10 Ring Dips

5 Chest to Bar Pull-ups



08/08/11 WOD Results

Posted on: August 8, 2011admin

3 thoughts on “08/09/11 WOD

  1. All teams are set, please let me know ASAP if your plans have changed and you can’t make it but are on a team. Holly D. You better be ready you are on a team, no getting out of this one. Teams will be posted tomorrow and and two wods announced on Friday.

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