Today we'll dive in a bit more on the 10 General Physical Skills (GPS). We talk about during our intro and touch on every now and then with different movements and which GPS are relevant, but how we define each one can be nebulous at times. For example, what's the difference between power and strength? Aren't they kind of the same?
Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for the ten general physical skills required of optimal physical competence:
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 movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s 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.
CrossFit's First Standard of Fitness is based on one's competency across these ten skills; a good fitness program will develop all of these 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."- CFJ "What Is Fitness"
So as we go through our WODs and different skilled movements, think about which of the above skills are being trained on or practiced.
A. Triple Bully
B. Oly Wall Squat with Ext. Rotation
A. HBBS 1x20 @ 5#s more than previous
B. EMOM for 8 mins
10 BB lunges
*work to heavy set of 10.
10 min AMRAP
20 Sit ups
10 Push press 115/75