Smile and say "bacon".

WOD for 130125:

Strength: High Bar Back Squat, work up to 10rm.

-then-

5 rounds for time. 5 box jumps 36"/24" 5 squat clean to thruster 115#/95# *5 burpee penalty for putting the bar down mid-set.

 

The Ten General Physical Fitness Skills.

How do you define fitness? Here is one way that CrossFit defines it: the 10 general physical fitness skills.  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.

(Thanks to Jim Crawley and Bruce Evans of Dynamax and The CrossFit Journal)

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