Continuous Training - Cross fit

We did cross fit training, which was high intenceity and non-stop. We needed the equiptment
skipping rope
kettle bells
We first did 5 burpies then 10 kettle bell swings which we had to have be instructed on first because otherwise we would of be suseptable to injury and it was the lombard curve which made our back stronger and we had to push with our legs and hips using that power to swing the kettle bell not our arms so that used our explosive strengh, (after a couple of rounds)muscular endurance and Agility to get our lumbard curve right, then we skipped for 15 reps which tested our co-ordination, balance and speed to get the reps then to finsh our round we did 4 shuttle runs of the gym which tested our c.v. endurance.This exercise will be helpful to a games players.
We did this for AMRAP

The 25 minute run

We ran around the feild for 25 minutes which helps our C.V. endurance and muscular endurance.It becomes VERY boring if you repeat it as a part of a routine.
This exercise will be helpful to long distance runner.

Unit 1: Fitness Testing and Training - Components of Fitness

Cardio-Vascular Endurance:Is the ability of the heart and lungs to supply oxygen and fuel to the muscles at a steady rate for a considerable length of time.
Strength:Is the ability for muscles to exert force (e.g holding or restraining an object or person.)
Power:The ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start.)
Agility:The ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements.)
Balance:The ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt.)
Flexibilty:The ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split.)
Muscular endurance:The ability for a single muscle or a group of muscles to perform sustained work (e.g. rowing or cycling.)
Speed:The ability for the muscles to move an object as fast as possable (e.g 100m sprint.)
Co-ordination:The ability to integrate the above listed components so that effective movements are achieved (e.g Tennis, Baseball pitch and a swing.)
Body composition:Refers to the proportion of fat and fat-free mass in the body. Those with a higher proportion of fat-free mass to a lower proportion of body fat have a healthy body composition.
here is a video clip of the multistage fitness test a test for c v endurance

Centennial College: Beep Test - Tim Montgomery (Police Foundations) from CentennialCollege on Vimeo.

Josh is on blogger :v)