CrossFit KOP

10.27.2010

W.O.D. 10.28.10

"DT"

Five rounds for time of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps

(compare to 4.10.10)

Quote:

"The only way to maximize potential for performance is to be calm in the mind."

- Brian Sipe

5 comments:

Steph v said...: Oh snap, why is gotta be my rest day!! My kinda wod!; October 27, 2010 at 10:10 PM
Kristen S. said...: Do you have to pick a weight that you can do all three lifts? So, I can do 105# deadlifts but not 105# push jerk. I am guessing I have to pick one weight to use through out the workout.; October 27, 2010 at 10:48 PM
TP said...: 6am Heavy Metconners

53# Kara 12:25
53# Chris T 13:42
53# Bekah 10:42
75# Ellie 15:33
Rx J oe A 16:43; October 28, 2010 at 7:04 AM
Jason Lyons said...: Kristen S:

You do choose one weight. Good luck.; October 28, 2010 at 7:46 AM
TP said...: The Nooner Results

53# Kim G 13:56
95# Donkey 14:55
105# Joe D 16:45
95# Pete 16:01
Rx# Rob 18:45
70# Kristen S 13:06; October 28, 2010 at 1:07 PM

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World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman

10.27.2010

5 comments:

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