Ten general Physical Skills

Last time we talked a little bit about what fitness is according to Crossfit. I gave you a very generalized idea of what the definition of fitness is according to Crossfit. Today we will begin to delve a little bit deeper into the specifics of Crossfits definition of fitness. There are three models or standards that crossfit uses which together represent Crossfit, and my view of fitness. The first are the ten general physical skills, the second is based on performance in a task and the third has to do with the energy pathways of the body. Today we are going to deal the the first standard of fitness. The ten general physical skills represent broad strokes of defining fitness. The athlete generally revered in todays society is specialized, that is they can only do one or two things well. However when you define fitness using the ten skills i am about to talk about these people begin to look less and less "fit". So what are the Ten General Physical Skills. Good Question. Here they are.

1. cardiovascular endurance
1. the ability of the body to gather and process Oxygen
2. stamina
1. the ability of the body to gather, store and utilize energy
3. strength
1. the amount of force you can generate
4. speed
1. the ability to minimize the time cycle of a repeated movement
5. flexibility
1. the ability of a joint to move through its ROM
6. power
1. the ability to apply maximum force in a minimum amount of time 
7. coordination
1. the ability to combine several distinct movement patterns into one distinct movement
8. agility
1. The ability to minimize the time required to transition from one movement pattern to another 
9. balance 
1. the ability to control the bodies center of gravity in relation to its base
10. accuracy
1. the ability to control movement in a general direction or intensity 

These are the skills that we use as our first standard of fitness. Whoever would claim to be fit, by our definition, would have to excel in each of these areas. Perhaps now you are beginning to see why neither ultra marathon runners, nor pure power lifters fit our definition of fitness. When considering your own level fitness where are the areas you are deficient in, where are the areas you excel. Perhaps you have been an endurance athlete all your life and therefore excel in the first general skill, most likely then you are deficient multiple other areas. The goal then is to identify the areas where your weaknesses are and bring those up while maintaining  your strengths in other areas. Remember you are only "fit" when you can excel in all these areas.

WOD

Intervals

Cover as much ground as possible in each interval 

Run 3 min

Rest 1 min

Run 3 min

Rest 3 min

run 3 min

Rest 1 min

Run 3 min

Score is total distance covered during the run. The rest is a complete stop no covering ground during the rest period

Rest 3 min

Run 3 min