What Kind of Skills Do You Have?

Mar 30th, 2008

What Kind of Skills Do You Have?


Natalie Woolfolk displaying some serious power

For those of you who haven’t yet seen our poster of the ten general physical skills (courtesy of Jim Cawley of Dynamax) that’s hung up on our wall in the gym, it’s worth a gander.

The ten general physical skills figure prominently in CrossFit programming. In fact, we train to develop all ten.

Below is a list of said skills, along with their definition.

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 bodies 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.

Which of these ten skills is the most highly developed in your CrossFit game? Which is least developed? And which, in your opinion, is the most important skill to develop (if there is a single most important skill)?

Post your thoughts to comments.


  1. sierra March 30, 2008 at 3:17 pm

    I’m good with 1 & 2, cardiovascular and stamina. All the rest are lost on me, particularly 9, balance. But, I haven’t tripped over anything or hit my head on any racked bars at Crossfit in about a week, so I may be improving!

  2. brad gilliatt March 30, 2008 at 4:17 pm

    Mr Mike –

    I’ll let my CFO fans select my most developed skill. Regarding least developed – FLEXIBILITY!

    I feel like an old man. Way too many aches and pains lately.

  3. Jonathan March 30, 2008 at 4:59 pm

    sorry for the tangent, but Brandon should be banned from future Fight Gone Bads. I mean, seriously. That’s ridiculous. Tami, too. She destroyed me. good work.

    I’d say I need work on 1 and 2. I guess 3 is my “strong point.” (no pun intended). Don’t we all need to work on all of them, though? I mean, I’m stronger than I am flexible and most of that other stuff, but I still want to be stronger.

  4. Robyn March 30, 2008 at 6:54 pm

    Yes, I would like all 10 listed. Please let me know when to expect delivery… Thanks!

  5. casey March 30, 2008 at 10:15 pm

    11. talking a lot

  6. Tom C March 31, 2008 at 2:32 pm

    Natalie Woolfolk is my hero. Here are a few fun Natalie facts:

    She weighs somewhere around 63 kg (140 lbs).
    She can clean and jerk 118 kg (260 lbs)

    Yes, you read that correctly. She can C&J 260 lbs. I hang my head in shame every time I think about that.