3. 1. Aerobic Capacity (Cardio-vascular/respiratory capacity) 2. Body Composition (Ratio of body fat to lean body mass) 3. Muscle Strength 4. Muscle Endurance 5. Muscle Flexibility

4.  highest amount of oxygen consumed during maximal exercise in activities that use the large muscle groups in the legs or arms and legs combined.  http://www.plu.edu/~chasega/terms.html Oxygen Only Please!

5.  The amount of fat in the body compared to the amount of lean mass  http://www.functional-fitness-facts.com/5- components-of-physical-fitness.html

6.  The amount of force a muscle or group of muscles can exert against a heavy resistance  http://www.functional-fitness-facts.com/5-components-of- physical-fitness.html

7.  The ability for a muscle or group of muscles to repeat a movement many times or hold a position for an extended length of time  http://www.functional-fitness-facts.com/5-components-of- physical-fitness.html

8.  The degree at which a single muscle can lengthen  http://www.functional-fitness- facts.com/5-components-of-physical- fitness.html

9.  The answer is CrossFit › Crossfit incorporates all 5 dimensions plus more

10.  “The Sport of Fitness”  A core Strength and Conditioning Program › developed to enhance an individual’s competency at all physical tasks (Training Guide)

11.  Cardiovascular  Respiratory endurance  Stamina  Strength  Flexibility  Power  Speed  Coordination  Agility  Balance  Accuracy

12.  Consistently Varied Consistently Varied  Functional Movements Functional Movements  High intensity High intensity Using movements we do everyday, just like the cavemen Check out these links

13.  Kids CrossFit  Teen CrossFit  CrossFit Light  Regular  Hopefully in the Future Physical Education Classes and School Teams

14.  “Workout Of The Day” 1. warm-up 2. a skill development 3. the high-intensity WOD 4. period of individual or group stretching

15.  “constantly varied, high intensity, functional movement ”  What other program can go almost 3 years without doing the same workout twice Another new WOD today! YAY!

16.  Airsquat  Front squat  Over the head squat  Deadlift  sumo-deadlift to high pull  Shoulder press  Push press  Push jerk  Medicine ball clean Split Jerk

17.  Use your hips!!!! Don’t Be That Guy

18. 1. For Time 2. AMRAP 3. Every Minute On The Minute What’s Your Excuse?

19.  Warmup: Burgener Warmup Shoulder Mobility Burgener Warmup  Strength: Find 1RM on Clean & Jerk  WOD: 10 Minute AMRAP: 5 Ring Pushups 20 Double Unders  Cool Down: 400M Walk and Foam Roll Lifting something from ground to over your head That looks like all the concepts in one workout

20.  1 st Step: › Find an Affiliate (CrossFit Gym)  2 nd Step: › Set up your On Ramp Coarse

21.  3 rd Step: › Complete 4 On Ramp Coarses  4 th and Last Step: › Go CrossFit in group classes

22.  http://www.functional-fitness-facts.com/5- components-of-physical-fitness.html http://www.functional-fitness-facts.com/5- components-of-physical-fitness.html  http://www.plu.edu/~chasega/terms.html http://www.plu.edu/~chasega/terms.html  http://library.crossfit.com/free/pdf/CFJ_Sem inars_TrainingGuide_REV122011.pdf http://library.crossfit.com/free/pdf/CFJ_Sem inars_TrainingGuide_REV122011.pdf  http://crossfitwaco.com/blog2/wp- content/uploads/2009/10/9- Movements.pdf http://crossfitwaco.com/blog2/wp- content/uploads/2009/10/9- Movements.pdf  http://www.crossfit.com/cf- seminars/CertRefs/CFD_L1_ParticipantHand book_Revised_02.pdf