Thanks to Jim Crawley and Bruce Evans of Dynamax (yes, the guys that created Dynamax medicine balls), we have the ten general physical skills. CrossFit's first standard of fitness states that you are only as fit as you are competent in each of these. Ask yourself if your workouts cover these skills and how many are covered during each workout. At CrossFit, we hit just about every one every time we train! Here we define each of these skills (there will be a test at your next CrossFit class!):
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 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.
Hal displaying some strength and flexibility during his 5 sets of 5 rep squats. In case you were wondering, that's 315 pounds he's squatting. Everyone else got PRs that day too!