Saturday, November 26, 2011


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.

Tuesday, November 15, 2011

Saturday, July 9, 2011

Partner WOD

Partner WOD
800M Sprint
150 Wall Balls
150 Kettlebell Swings
150 Burpees
150 Push Ups
800M Sprint
Complete for time with a partner.
Only one person is working at a time*
Choose your weights accordingly*
Have FUN!

Tuesday, January 11, 2011

Hitting the WOD's @ CF Petaluma

On the Terminal Island Page I'll be posting the WOD's I complete from CF Petaluma

Saturday, December 11, 2010

From CF Football

E Caf
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.
Post total meters rowed and if any penalties were assessed to comments.

Sunday, November 28, 2010