10

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.

31

http://31heroes.com/

Pool Day

Choose one from the following Pool WODs

Thanks and have a nice day :)

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!

Hitting the WOD's @ CF Petaluma

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

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.

I love Burpees!

100 Burpees for time.

Post time to comments.

Happy Thanksgiving!

I hope everyone has a great Turkey Day!

Wednesday's WOD

"Jackie"

For time:

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

*No rower :( Sub a one mile run.

Tuesday's WOD

Complete 5 rounds for time:

10 Pull Ups/Kipping/Butterfly/Strict(Scale as needed)
10 Ring Dips/Bar Dips/Bench Dips(Scale as needed)
10 Tru Push Ups/Ring Push Ups/Push Ups(Scale as needed)

*Attempt to complete all sets unbroken. Scale up or down depending on your current skill level.
*Rest as needed between rounds. A round can be completed in any order. 

Warm up: Row 2-500 meter sprints or jump rope 5 minutes. Followed by joint mobility and some dynamic stretching.

Meet at the office TLE and we will walk over to the prison gym.

Monday's WOD

Terminal Island Elite Fitness 

Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Let's break out the NEW Squat Racks from Again Faster and set some new PRs!
Try to go up in weight each round. There is no time element to this WOD

Main site WOD

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps(Scale as needed)
10 Chest to bar pull-ups
20 Double-unders

3...2..1. GO!!!

Wednesday's WOD is "Helen"!!!

"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell swings
12 Pull-ups

Post time to comments.

Meet @ the shed to grab the kettlebells and head over to theTerminal Island playground track at 0645 warm up and get to work!!! The track is a 200 meter track.

3...2..1. GO!!!

Monday's WOD

For time:
200 Burpees

*Every time you stop and REST with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards(On the parade field). Once the penalty is completed continue with the Burpees.

*You can REST in a pike position (the top of a push up) but once you can not do Burpess any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

*If you want your Terminal Island Elite Fitness T-Shirt You have to complete this WOD and have it recorded and posted to the page! See our page on Facebook! (Search: Terminal Island Elite Fitness)

Post times and number of penalties to comments.

CFE Expo

CrossFit Endurance Sports & Fitness Expo “State of The Community” Orange County Ca, Nov 13th

WODS: Be prepared, only a few of these WODS will be taking place.
Sign up for athlete participation will be available at the CrossFit Endurance Booth.
1.

1K Row, every 15 Strokes, do 10 burpees.:
For Time:
2.

75sec, Highest Ave. Max Wattage on Cyclops 400.
.2min warm up then 75sec all out.
3.

21-15-9
Thruster’s 95lbs
Burpees
For Time:
4.

CrossFit Total, 10min Cap
Back Squat
Dead Lift
Shoulder Press
Athlete must load and unload own bar.
Objective: Highest total
3 attempts at each lift.
5.

10min AMRAP
10 unbroken double unders
Objective: highest numbers of unbroken double unders
6.

400m Run on Woodway Curve
Fastest Time:
7.

SoCal Cardio. (beat the beasts)

12min AMRAP
4 cals row/run
3 Reps 315/205 Back Squat
2 Reps  350/225 Dead lift
1 Rep  245/160 Bench Press
8.

500m Row
For Time:
9.

30-20-10
KB or Dumbbell Cleans
Shoulder Press
53/36lbs
10.

Tabata Dead Lift 8 rounds of 20sec on 10sec off
Start at 60% of 1RM and add 10lbs per round until completion
11.

200m Run, Woodway Curve, 1000m Row
For Time:
12.

Tabata: 20 sec on 10 Sec off x8 Rounds
Bottom to Bottom Jump Squats, 10sec rest is at Bottom of squat position
13.

15-12-9-12-15
Sumo Deadlift High Pull 95/65
Clapping Push Ups
For Time:

Happy Veteran's Day! Thursday's WOD

On the Minute:
Perform 2 Squats and Max Rep Push Ups on the minute for 12 minutes.
*Perform Squats @ 65% of 1 RM
Post loads used and total push ups completed to comments.
Have a great Veteran's Day everyone! I know I will!!!

Subject: Commandant's Veterans Day Message-Happy Veteran's Day

Shipmates,

Veterans Day is the national holiday when we honor and thank our veterans - past and present - for their service.  It's a day to Honor our Profession.  Those of us not on watch have the choice to take Veterans Day off, however, we must always remember that we only have this choice because of our veterans' heroic service.  Many of them had no choice-they had to go to war. 

Our Nation owes its existence to the generations of Americans who have fought and died, and who continue to fight and die-or suffer physical and mental wounds-defending our freedoms.  It's a debt that can't truly be paid.  What we can do-what we must do-is to use this occasion to show our gratitude by honoring their service. 

This is our chosen profession.  This is who we are.  This is what we do.  It also makes us unique.  Our Nation's all-volunteer 2.4 million active duty and reservists, in a country of over 300 million, represents less than 1 percent of the American population.  Our chosen profession has become something that few other people choose to do.  In honoring those who went before us, we reinforce to their families and loved ones the significance of their sacrifices, and the gratitude we as a nation have for their commitment to something larger than themselves.

I encourage those of you not standing the watch to attend a local Veterans Day ceremony or parade or find some other meaningful way to honor those who serve, remember those who have served, and to humbly say thank you.

I, along with Master Chief Leavitt and our wives, will visit Arlington National Cemetery to attend the National Veterans Day Service at the Tomb of the Unknown Soldier, followed by a Service at the Coast Guard War Memorial.  We hope to see many of our Shipmates in attendance - you are all welcome to join us.

For those of you standing the watch, protecting our homeland, or supporting our sister services in the global war on terror, thank you.  You exemplify the very best of what it means to be Coast Guardsmen, and I am proud to share in the privilege of defending our freedoms.

Thank you to the Men and Women of the United States Coast Guard - past and present - for your selfless service.

Semper Paratus,

Admiral Bob Papp
Commandant

Wednesday WOD

Complete 5 rounds for time:
3 Power Cleans 75% of body weight
5 Box Jumps 24"
10 Supine Ring Pull Ups or Pull Ups
Sprint 50 meters
Post times to comments.

Tuesday's WOD

As many rounds as possible in 20 minutes of:
1 round consists of:
1 Push Press @ 65% of body weight
1 Pull Up
3 Push Presses @ 65% of body weight
3 Pull Ups
5 Push Presses @ 65% of body weight
5 Pull Ups
Post weight and rounds completed to comments.

Saturday's WOD with HEYDAY

225 meters of Bear Crawl
50 reps one arm KB Thrusters right/left
50 KB Swings
Break up as needed.
Complete for time.