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W.O.D. 11.16.10
Row 90sec for calories
AMRAP 15 mins
15 Knees to Elbows
10 Box Jumps (21"/25")
5 Sumo Deadlift High Pull (95/65)
Row 90secs for calories
*Score will be total calories & total rounds completed, for example 20 calories & 5 rounds & 15 calories = 35 + 5 = 40
10 Box Jumps (21"/25")
5 Sumo Deadlift High Pull (95/65)
Row 90secs for calories
*Score will be total calories & total rounds completed, for example 20 calories & 5 rounds & 15 calories = 35 + 5 = 40
Skill:
Banded Deadlifts
12 x 2
Read:
Seasons and Periodization by Laura Pappas
CrossFit Training Log:
Tracking your data & keeping good records of your performance and progress is essential in CrossFit. With the help of Steph V, CrossFit KoP has introduced our very own updated training log. Click here to download it or find it on the side bar of the blog.
Quote:
Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity.
-George S. Patton
RX +:
Nikki (25"/burpees) 30,6,24=60
Dorothy (burpees) 28,5,24=57
RX:
Jeff 31,5,23=59
Jim C 39,4,28=71
JZ 30,5,23 =58
Olan 36,6,29=71
Kevin 38,5,24=67
Pete 30,5,17=52
Sam D. 42,6,30=78
Jen C 30,7,22=58
Laura (burpee) 29,7,25=61
Shawn 35,4,31=70
Jen S 25,6,23=54
Keith M (burpee) 30,6,23=59
Paul 30,4,17=51
Mike B 38,4,40=82
Laura (burpee) 29,7,25=61
Shawn 35,4,31=70
Jen S 25,6,23=54
Keith M (burpee) 30,6,23=59
Paul 30,4,17=51
Mike B 38,4,40=82
Damn Close:
Danny 37,5,27=67
Results:
Kara 22,5,14=41
Chris 19,5,10=34
Sharon (35#) 27,3,18=48
Rob Ph "big boy" (21") 42,6,34=82
Jess S (35/17) 21,5,23=49
Mel (65/21) 25,5,23=53
Kathleen (55/21/burpee) 17,4,19=40
Liz (63/21) 25,4,23=52
Miranda (65/21) 28,5,22=55
Vincent (95/25) 24,5,17=46
Dana (65/21/burpee) 25,4,18=47
Sandy (45/13) 21,7,18=46
Katie (45/17) 26,5,22=53
Jerry (95/25) 34,6,30
Rob C (95/25/burpee) 26,4,20=50
Luci (35/17/burpee) 21,4,14=39
Wendy (55/21) 18,4,18=40
Kristy (63/13) 23,4,19=46
Todd (95/25) 37,6,23=66
ShengChing (65/17) 24,5,18=47
Lisa (53/21/burpee) 32,3,29=64
Charles (65/25) 23,4,20=47
Jess S (35/17) 21,5,23=49
Mel (65/21) 25,5,23=53
Kathleen (55/21/burpee) 17,4,19=40
Liz (63/21) 25,4,23=52
Miranda (65/21) 28,5,22=55
Vincent (95/25) 24,5,17=46
Dana (65/21/burpee) 25,4,18=47
Sandy (45/13) 21,7,18=46
Katie (45/17) 26,5,22=53
Jerry (95/25) 34,6,30
Rob C (95/25/burpee) 26,4,20=50
Luci (35/17/burpee) 21,4,14=39
Wendy (55/21) 18,4,18=40
Kristy (63/13) 23,4,19=46
Todd (95/25) 37,6,23=66
ShengChing (65/17) 24,5,18=47
Lisa (53/21/burpee) 32,3,29=64
Charles (65/25) 23,4,20=47
14 comments:
Steph,
I love the training log.
Thanks.
everyone should read Laura's piece on periodization. I've noticed a lot of overtraining at KoP, so hopefully you'll recognize if you are in that bunch. If you're tired all the time, aren't hitting numbers or times like you want, or just don't get excited about WODs, you should probably take time off. Like, over a week, maybe even a month. Also, don't be afraid to scale down if you want a workout but should be taking it easy. It's easy to get excited about WODs, but rest is underrated. Nice job LP!
Steph, great job, very thorough!
Steph!
Is this the log you were telling me about?!
Jerry, here is the mobility WOD. Those looking to improve mobility, check it out. Each day, Kelly Starrett posts a 10 minute mobility WOD designed to get you flexible and more mobile. Very cool stuff.
http://mobilitywod.blogspot.com/
Glad people will get use of the log! Let me know your suggestions and feedback- could always make revisions. Also I can email you the word version- this way you can type in your info- so far and then print it out or even keep it in electronic version If u prefer.
I agree with P but I disagree about a month. I would max out a break at 10 days. After that, you may start to lose significant ground and become even more discouraged. It becomes a slippery slope.
Hey, if Josh Everett can take a month off, anyone can.
I would be ok if I had his numbers as well
930 results:
Kara 22,5,14=41
Chris 19,5,10=34
Pete 30,5,17=52
Sam D. 42,6,30=78
Jen C 30,7,22=58
Great work everyone!
just as a note, we kept a running clock the whole time.
Congratulations to Sam D. for being accepted to officer candidate school! I am so glad all your hard work paid off!
Tip of the Week:
Cross-training is one awesome way to burn fat AND get into shape, without the redundant nature that so many other types of exercise entail. (of course I would never bash the treadmill or elliptical machines.. :) Cross-training ensures that different muscles are engaged all the time, so no part of your body is left untouched in your workout.
Eg: a movement as simple as swinging a kettlebell
congrats Sam D!
Solid work 4:30 crew! Great Class! Welcome to Sharon too!
5:30 RX
Laura (burpee) 29,7,25=61
Shawn 35,4,31=70
5:30 Scale
Jess S (35/17) 21,5,23=49
Mel (65/21) 25,5,23=53
Kathleen (55/21/burpee) 17,4,19=40
Liz (63/21) 25,4,23=52
Miranda (65/21) 28,5,22=55
Vincent (95/25) 24,5,17=46
Dana (65/21/burpee) 25,4,18=47
Sandy (45/13) 21,7,18=46
Katie (45/17) 26,5,22=53
6:30 Rx
Jen S 25,6,23=54
Keith M (burpee) 30,6,23=59
Paul 30,4,17=51
Mike B 38,4,40=82
6:30 Scale
Jerry (95/25) 34,6,30
Rob C (95/25/burpee) 26,4,20=50
Luci (35/17/burpee) 21,4,14=39
Wendy (55/21) 18,4,18=40
Kristy (63/13) 23,4,19=46
Todd (95/25) 37,6,23=66
ShengChing (65/17) 24,5,18=47
Lisa (53/21/burpee) 32,3,29=64
Charles (65/25) 23,4,20=47
I did burpees. ;)
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