The 10 Attributes

#1 Greg and a PR.

#2 The lads.

#3 Jason; dub unders.

CrossFit breaks fitness down into 10 attributes, aptly called, well, the 10 Attributes of Fitness.

They are (and I hope I can remember them all.  I once had a challenge match with Cill A, a trainer at the old HQ and a classicist, over who could remember all of the 10 Attributes and the 12 Labors of Hercules):

Strength

Agility

Flexibility

Power

Speed

Stamina (as in muscle stamina)

Accuracy

Balance

Endurance (as in cardio-pulmonary endurance)

Coordination

(Whoops, I had to look up one. And I am signed up to take the new L1 test next month…)

OK, here is a breakdown of the 10 Attributes into three groups.

Biological -strength, stamina, endurance, flexibility. These are physical skills and the easiest to quantify and measure. These attributes are increased by training.

Neurological- accuracy, agility, coordination, balance. These are much harder to measure and quantify. How does one realistically measure coordination, for example.  These attributes are increased by practice.

Adapted or derived- speed, power.  These attributes are a combination of the physical and neurological ones.

The purpose of CrossFit is to work and increase all the 10 Attributes.  As no single attribute is developed in a vacuum, it is difficult and usually unnecessary to target a single one.  Most CF boxes have a bias leaning towards certain attributes and their programming will reflect this.  For example, CrossFit Endurance and CrossFit Football each have very different focuses, although they will still share all the attributes in differing degrees.  However, the classic CrossFit concentration on all 10 Attributes of Fitness is a clear focus on General Physical Preparedness (GPP) rather than a sports specific program.

I personally like to add an eleventh attribute.  It would be in the derived group.  Mental toughness or perseverance.

What attributes are being worked in each of the above three photos? Please post to Comments.

Workout:

Front Squat

2, 2, 2, 2, 2, 2, 2

Then:

The SW Regionals WOD 2 (Joc will be killing this WOD on Saturday):

5 Rounds

Muscle ups 5/2

10 Power Cleans 135/85#

200 Run