Wednesday, 03.10.10: Fixing The Bad Links In The Newsletter

QOD

We all have a weakness or two/three.  Commonly referred to as goats, these are the skills and/or movements that we never want to see come up on the WOD.  Let's try out a little game;

Take a look at the list of 10 General Physical Skills.  Try to identify which of the skills you might not perform so well at.  Within that physical skill, associate it with a movement or exercise that you would consider a goat.  On the other side of that same coin and within that same physical skill identify a movement or exercise that you know you can perform well at.  Trust me that you will be able to identify one for both!

10 GENERAL PHYSICAL 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.

(Ed. - Thanks to Jim Crawley
and Bruce Evans of Dynamax,
www.medicineballs.com) 

For time:
21-15-9 reps of:
Hang Power Snatches 75#/55#
Box Jump - 24"/20"
True Push-ups 

Find heaviest possible back squat. (15min Limit)

5 rounds for time of:
10 1 arm Kettle Bell swings (L), 24kg/16kg
10 1 arm Kettle Bell swings (R), 24kg/16kg
10 Ring Dips