Kipping Workshop. Check out that tape job?!?

POSE workshop, with the expert!

Ray and Jim taking out some afternoon aggression mid-WOD.

W.O.D. 11.19.09
Over Head Squat

3x 1:00 work intervals:
KB Figure 8 (35#/55#)
Sledge tire slams
Bumper plate 1/2 moons
KB Rack Step Ups (35#/55#)

"Great souls have wills; feeble ones have only wishes."
- Chinese Proverb


Ray said...

Looks like a good lunch time WOD. A chance to establish a benchmark on the OHS. I seem to always miss OHS WODs.......which probably explains why I suck at them. Today, we will begin to fix that!

Aimee Lyons said...

If you are looking a some of these exercises wondering why...don't forget about the 10 Components of Fitness.

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills.

A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system

Jeff said...

Actually I wasn't wondering why as much as what - as in, what is a KB rack step up, and what is a bumper plate half moon? I couldn't make class this morning, and inquiring minds want to know.

Jason Lyons said...

Will show you tonight if interested. Some new exercises are great.

KB rack step up is exactly what it sounds like, hold a KB in the rack position and step up on a box.

Half moons take one bumper plate and touch it to the ground in a deep squat outside your left foot and then raise the plate over your head so it looks like a sunrise-sunset in fast motion and then touch it down on the outside of the right foot in a deep squat. core strength must be maintained to not sacrifice your lumbar.

Ray said...

Racked KB step ups were killer with the 53# KB. Incredible core activation and stabilization was required, and that was a surprise. The KB figure 8's were a very cool coordination drill that got the heart rate going too. I did the 1st 2 rounds with the 53 on the figure 8's, but it was hard to get into a good rhythm. Dropping back to the 35# KB worked much better for me for that drill. The sledge drill was also fun. A very creative change of pace WOD that will be added to my list of home WODs.

OHS need much work and will be a focus area for me. Worked mostly on form. Self assessment on a scale of 1 to 10 with a 1 being "sucks" to 10 being "awesome":

Max weight: 1

Form: 4

Bail out technique: 10

Aimee Lyons said...

Workshop Thursday was a huge success today, what a great turn out! Everyone who came out to work on their skills walked away with a better knowledge and practice. Congratulations to those who perfected the kip...GREAT JOB!

A special thanks to Coach Tim who's passion shined through as presented us with the fundamentals of POSE!

Cindy Handler said...

Awesome workshops tonight! I learned a tremendous amount and had a lot of fun. CrossFit KoP has the best coaches in the world! Thanks Aimee, Jason and Tim!!!!!

Chris P. said...

Tim, solid job on POSE buddy.

Everyone should grab Tim for some great info on running efficiently, esp. since it's not our favorite thing to do!

Nicole said...

I am bummed that I missed the POSE workshop. I need all the help I can get with running. My mani/pedi ran long. :)

Jen S. said...

Will you have another POSE workshop? 7pm is a little too late for me :(

Aimee Lyons said...

Yes, we will absolutely have another POSE workshop.

Tim P said...

Yes of course we'll do another one, thanks for the group that came to learn!
Running utilizes a few of the 10 fundamentals of fitness, so therefore believe it or not it IS actually a 'skill' that you can gain efficiency from- which will help reduce injury AND get some endurance WOD times down lower.

Jason Lyons said...

timmy did really well last night. he was very informative and very passionate about a subject that he knows very well. i would encourage everyone to request another class and learn. ask jeff or cindy. it really does make a difference.