5.24.2011

W.O.D. 5.25.11


Overhead Squat
3-3-3-3-3

then:
AMRAP in 5 minutes
3 OHS at 60% of your 3RM
10 Sit-ups (your choice- Regular, Butterfly, Ab-mat or GHD)


Video:
"Teaching People How To Run" with Dr. Nicolas Romanov - video [wmv] [mov]

TP Coaches Note:
This video shows Dr. Nicholas Romanov in a discussion with other Crossfitters, he is a sports scientist credited with developing and successfully implementing the Pose Method of running, or natural running, which you all should know how to do in order to properly use those slimline shoes everyone is wearing now. Basically gravity and its effects were discovered a long time ago, but nobody ever applied it to running. The truth is that now we discovered is that running actually is a skill, and there are physics and mechanics that should be included in running movement not just for efficiency, but for injury prevention as well. Comments by the 20 KOP athletes that have taken the running workshops over the past few months are welcomed!

Question:
Would you like to see a CrossFit Endurance class added to the schedule?

Quote:
“You cannot propel yourself forward by patting yourself on the back.”
-Pre

Results:
Meghann 110, 4 rds (65/GHD)
Melinda 115, 5 rds (70/GHD)
Jay E 225 (255x2), 7 rds (155/BFAM)
Nina 105, 5rds (65/GHD)
Kim G 75, 5 rds (45/BFAM)
Kristin T 100, 7 rds (65/BFAM)
Karen 105, 7 rounds @ 65 lbs
Dorothy 125 7@75
Bre 58x1 6@43
Tom H 105 5@75
JP 105 6@75
Kevin B 115 8@75
Rhonda - 35 / 8@15
Kathleen - 63 / 6@37.5 BFAB
KSB - 85 / 6@55
JZ - 135 / 7@80
TimG - 155 / 5@95 GHD
JackieH - 85 / 7@53 BFAB
BrianR - 155 / 8@95
Shoeless - 140 / 5red@85 GHD
JoshClay - 135 / 8@95
Plentus - 145 / 6@85 GHD
Miranda - 120 / 7@75 AB
Vinny - 165 / 7@100
Kate - 85form / 7@65 AB
Flounder - 105 / 7@65AB
Sandy - 60 / 5@35
TimH - 85 / 6@50
Pooch - 85 / 7@45
Erika - 65 / 6@35
Cline - 100 / 6@65
SamB - 145 / 9@90
JenN - 32.5 / 5@20
at

35 comments:

  1. MirandaMay 24, 2011 at 10:03 PM

    YES!!! To the Endurance class:)

    ReplyDelete
  2. MelanieMay 24, 2011 at 10:14 PM

    Yes to the Endurance class

    ReplyDelete
  3. Kristin T.May 24, 2011 at 10:43 PM

    Yes! Endurance class would be great!

    ReplyDelete
  4. MeighanMay 24, 2011 at 11:04 PM

    Yes to endurance class

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  5. KSBMay 24, 2011 at 11:14 PM

    Yes to endurance class.

    ReplyDelete
  6. TomHMay 25, 2011 at 6:02 AM

    Interested -- but not sure what it would be, qf. I'd like to see some outdoor endurance activities --trail runs under load, hiking-2-climbing KOP's own version of the MetroDash, et cetera -- up for consideration. Getting out there in the fresh air and doing something. I'm an old fart mountain biker and trail runner -- I don't know how much endurance one really learns sweating in a box. Lots of parks right nearby.

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  7. AnonymousMay 25, 2011 at 7:06 AM

    Yes to the Endurance class.

    Howard

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  8. MelanieMay 25, 2011 at 7:12 AM

    Crossfit math is hard! After looking back at my score yesterday and seeing that somehow I did worse than a year ago (5/3/2010), I re-checked my math and it turns out I got a 268 yesterday, not 248. Phew!!

    ReplyDelete
  9. MelanieMay 25, 2011 at 7:17 AM

    Hi all, if you weren't able to make the rowing clinic this past weekend that Steph posted about or you feel you still need more practice after Thursday's Specialty Clinic, the Row Zone in Newtown Square (http://rowzone.com/about/) is willing to offer us a private session in their studio. If we get 12 people, it is only $8 per person for an hour lesson that will concentrate on rowing technique. If you are interested in doing this, send me an email: melanie.anson1@gmail.com

    I plan to email them today to find out about availablity in the next few weeks. Also, I live around the corner so perhaps a cold beverage back at my place afterwards (-:

    So far I have a few names down: Tim, Megs, Rob Ph, Donkey, Kathleen (depending upon when).

    ReplyDelete
  10. AnonymousMay 25, 2011 at 7:30 AM

    Mel, I'd be interested in a rowing class.

    And in an endurance class, too!

    Jess S.

    ReplyDelete
  11. NikkiMay 25, 2011 at 7:30 AM

    6:00am results

    Meghann 110, 4 rds (65/GHD)
    Melinda 115, 5 rds (70/GHD)
    Jay E 225 (255x2), 7 rds (155/BFAM)
    Nina 105, 5rds (65/GHD)
    Kim G 75, 5 rds (45/BFAM)
    Kristin T 100, 7 rds (65/BFAM)

    Great job today, even if some of my ladies didn't bring their brains this morning :) Love you guys anyway! Kristin Power House Trostle - take a rest day tomorrow! Nina - stop being afraid of that bar... you got a lot more in you!

    ReplyDelete
  12. JZuckMay 25, 2011 at 9:07 AM

    Endurance class sounds great!

    ReplyDelete
  13. karen largentMay 25, 2011 at 9:13 AM

    What's Crossfit Endurance? Sounds interesting.

    ReplyDelete
  14. NinaMay 25, 2011 at 9:25 AM

    Yes please to the endurance class!

    I agree with Tom as well..those sound like fun activities!

    ReplyDelete
  15. CharlesMay 25, 2011 at 9:27 AM

    I'd so take an endurance class, but if it were in the evenings, it would have to be 6 or later.

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  16. MelanieMay 25, 2011 at 9:39 AM

    Any thought to offering the endurance class (maybe once a month) on a weekend so that perhaps we can meet occasionally at different places to get primal and work on endurance? Kind of like when Nikki had everyone meet at Valley Forge Mt. Misery?

    ReplyDelete
  17. Laura PappasMay 25, 2011 at 10:18 AM

    Yes to CFE class

    ReplyDelete
  18. shoeMay 25, 2011 at 10:40 AM

    I'm interested, Tim. Could you share some examples of what you had in mind for what the endurance workouts would be like?

    ReplyDelete
  19. Jason LyonsMay 25, 2011 at 11:23 AM

    i am surely interested because i currently call a 12 minute wod an endurance workout.

    ReplyDelete
  20. Chris P.May 25, 2011 at 11:37 AM

    not sure what Timmy had in mind, but did you guys know there is a CrossFit Endurance website (as there is a CF Football, CF Kids, CF Moms, CF Mobility)

    http://www.crossfitendurance.com/

    ReplyDelete
  21. UnknownMay 25, 2011 at 12:27 PM

    I would love an endurance class!

    ReplyDelete
  22. Justin KnabbMay 25, 2011 at 1:15 PM

    Yes to the endurance class!

    ReplyDelete
  23. Tim PMay 25, 2011 at 2:36 PM

    So the interest is sparked!

    Along with my running workshops, I will work to teach and practice the running mechanics based on several proven methods.
    If you are not running this way you are hurting yourself and hindering your performance. Which one of those is more important to you to improve? This is a skill that needs to be worked on just like double unders, and snatch form.

    I think we will start with a few examples of what some endurance WODS look like. Progression is going to be the key, and this will help you build stamina. You will never really bust those lungs open, unless you have the training plan in order to do that. Yes, doing FRAN will make you winded, but if you are winded and want to keep pushing, the muscles without oxygen just won't GO no matter how hard you push. In an interval workout, there is a significantly huge portion of drive in your brain to have you keep running, just moving your own body weight. This is building lung capacity, and can only be done thru interval training and working when you are in the recovery range.

    *7 rounds of 2 minutes on 1 minute off

    *death by 10meters

    *Starting with 8x200m repeats and working up to 4x800m repeats - this can be done on a track, or anywhere where I can mark a set distance.

    *Run a 200 then rest 30 seconds: 20 min AMRAP.

    -you may cringe at these types of WODS because they are not pretty and certainly don't tickle, but the fact is that it works for building those lungs, and the reason many athletes hate interval training is because it hurts so much and is uncomfortable. This is the kind of training that will boost your fitness level though.

    This can and should be incorporated into your regular crossfit WODS, and maybe to start out we will try just a few times per month, and maybe some race days here and there where you can choose your race.

    ReplyDelete
  24. Tim PMay 25, 2011 at 2:38 PM

    Also-
    Coach Chris P makes a great point- CrossFit is about fitness as a sport- as a whole. So check out those other sites and expand even more. From the Endurance site, the FAQs' are good place to start:

    http://www.crossfitendurance.com/faq/


    *Keep in mind, the most common CrossFit endurance "type" WOD is called "Helen"
    3 Rounds
    400m
    21kb swings 55/35
    12pullups
    and is not just based on the time that the WOD takes, but the work capacity that is really done over the workout span. Instead of doing interval training of 6 400s, we do Helen to get more of the good stuff out of our time spent.

    ReplyDelete
  25. CateMay 25, 2011 at 2:38 PM

    the nooners:

    Karen 105, 7 rounds @ 65 lbs
    Dorothy 125 7@75
    Bre 58x1 6@43
    Tom H 105 5@75
    JP 105 6@75
    Kevin B 115 8@75

    everyone used the abmat and I am pretty sure everyone set a PR, too!!! woo-hoo!!!!

    ReplyDelete
  26. DannyMay 25, 2011 at 3:01 PM

    What about Crossfit Rugby? Anyone interested? That would involve a few bumps & bruises, my good friend The Prowler and lots of beer. I can teach....

    ReplyDelete
  27. Chris P.May 25, 2011 at 3:44 PM

    Danny, I guess you could say it's a "Prowler and Growler" then

    ReplyDelete
  28. DeniseMay 25, 2011 at 3:57 PM

    I like the idea of having an endurance class!!

    ReplyDelete
  29. EricMay 25, 2011 at 5:39 PM

    430 CLASS

    Rhonda - 35 / 8@15
    Kathleen - 63 / 6@37.5 BFAB
    KSB - 85 / 6@55
    JZ - 135 / 7@80
    TimG - 155 / 5@95 GHD
    JackieH - 85 / 7@53 BFAB
    BrianR - 155 / 8@95
    Shoeless - 140 / 5red@85 GHD
    JoshClay - 135 / 8@95
    Plentus - 145 / 6@85 GHD

    ReplyDelete
  30. Danielle SigMay 25, 2011 at 6:16 PM

    I'm definitely in for the endurance class. I need it!

    ReplyDelete
  31. EricMay 25, 2011 at 6:28 PM

    530 CLASS

    Miranda - 120 / 7@75 AB
    Vinny - 165 / 7@100
    Kate - 85form / 7@65 AB
    Flounder - 105 / 7@65AB

    ReplyDelete
  32. donkeyMay 25, 2011 at 6:33 PM

    what Jason said.

    ReplyDelete
  33. EricMay 25, 2011 at 7:21 PM

    630 CLASS

    Sandy - 60 / 5@35
    TimH - 85 / 6@50
    Pooch - 85 / 7@45
    Erika - 65 / 6@35
    Cline - 100 / 6@65
    SamB - 145 / 9@90
    JenN - 32.5 / 5@20

    ReplyDelete
  34. Chris P.May 25, 2011 at 9:21 PM

    found this out today ironically:
    www.strongmanwod.com

    ReplyDelete
  35. AnonymousMay 25, 2011 at 10:35 PM

    Count me in for CrossFit Rugby. One of the few WODs where I actually have a shot at knowing what I am doing.

    Howard

    ReplyDelete