10 Components of Complete Fitness

CrossFit workouts train your body in all 10 of these components of complete fitness:

 

1.    Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.

2.    Stamina- The ability of the body to process, store, deliver, and utilize energy.

3.    Strength- The ability of a muscular unit, or combo of muscular units to apply force.

4.    Flexibility- The ability of maximizing range of motion at a given joint.

5.    Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.

6.    Speed- The ability to minimize the time cycle of a repeated movement.

7.    Agility- The ability to minimize transition time between one movement pattern to another.

8.    Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.

9.    Balance- The ability to control the placement of the bodies’ center of gravity in relation to it’s’ support base. 

10.  Accuracy- The ability to control movement in a given direction or at a given intensity.

Pat Tillman Race Day Info

Pat Tillman
Soldiers, warriors, moms, dads, students, children my fellow CrossFitter’s… Saturday April 18th is the Pat Tillman Walk/Run. We have picked up everyone’s packet and have them here at the gym ready for you to pick up. If you are interested in carpooling down to ASU that morning we will be meeting at The Edge at 5:30am. Its going to be hectic down there so the fewer cars the better. Luke will be leading a stretch class with lululemon at 6:30am in the north parking lot of Sun Devil Stadium just west of Packard Drive and the south side of Rio Salado Blvd. All are welcome and encouraged to join. This will also be our gathering location before and after the race. Look for the CrossFit Scottsdale work truck with Bob in the bed wearing the Tillman race jersey. Also, don’t forget to wear your CrossFit Scottsdale Team gear!!! We are so excited to be a part of this event, and we thank you all for joining our team and showing your support for not only Pat Tillman but for all of our honorable troops!!!
Call Coach Luke or Coach Erica for any further questions or directions. Also check out www.patsrun.com for more details, parking map and race information.
Luke #760.333.0959
Erica #602.561.3403

Pat Tillman Race Day Info

Pat Tillman
Soldiers, warriors, moms, dads, students, children my fellow CrossFitter’s… Saturday April 18th is the Pat Tillman Walk/Run. We have picked up everyone’s packet and have them here at the gym ready for you to pick up. If you are interested in carpooling down to ASU that morning we will be meeting at The Edge at 5:30am. Its going to be hectic down there so the fewer cars the better. Luke will be leading a stretch class with lululemon at 6:30am in the north parking lot of Sun Devil Stadium just west of Packard Drive and the south side of Rio Salado Blvd. All are welcome and encouraged to join. This will also be our gathering location before and after the race. Look for the CrossFit Scottsdale work truck with Bob in the bed wearing the Tillman race jersey. Also, don’t forget to wear your CrossFit Scottsdale Team gear!!! We are so excited to be a part of this event, and we thank you all for joining our team and showing your support for not only Pat Tillman but for all of our honorable troops!!!
Call Coach Luke or Coach Erica for any further questions or directions. Also check out www.patsrun.com for more details, parking map and race information.
Luke #760.333.0959
Erica #602.561.3403

#101 Kip

Tonight for our 6pm class Coach Luke put our Level II athletes through a kick butt workout. The main focus was the Kipping Pull Up. For those who have not mastered the Kip, we scaled it to a jumping Kipping pull-up, still just as exhausting as the Kip. Doug, Chris, Hamid, Coach Tiffany and Coach Erica were those who were put to the test.

Warm-up
100 Push Ups
25 Bosu Squats
30 Second Bosu Squat Hold

Work
As many rounds as possible in 20 minutes of:
10 Kipping Pull Ups
10 KB Swings (max #)
10 Burpees

Doug, Chris and Hamid completed 7 full rounds. Coach Tiffany coming in with a winning 9 rounds!!! And finally Coach Erica completing 6 rounds with full Kipping Pull Ups. Good Work Team CFS!!! Now go buy some new skin.

#101 Kip

Tonight for our 6pm class Coach Luke put our Level II athletes through a kick butt workout. The main focus was the Kipping Pull Up. For those who have not mastered the Kip, we scaled it to a jumping Kipping pull-up, still just as exhausting as the Kip. Doug, Chris, Hamid, Coach Tiffany and Coach Erica were those who were put to the test.

Warm-up
100 Push Ups
25 Bosu Squats
30 Second Bosu Squat Hold

Work
As many rounds as possible in 20 minutes of:
10 Kipping Pull Ups
10 KB Swings (max #)
10 Burpees

Doug, Chris and Hamid completed 7 full rounds. Coach Tiffany coming in with a winning 9 rounds!!! And finally Coach Erica completing 6 rounds with full Kipping Pull Ups. Good Work Team CFS!!! Now go buy some new skin.

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