1.12.2012

W.O.D. 1.13.12







3 Rounds for time of:
800 Meter Run
6 Handstand Push-ups
4 Ground to Shoulder Stones
2 Rope Climbs (20 feet)

Community Notes:
We are hosting some additional Sectional competition training on Saturday at 11:00AM. Anyone interested in competing in open sectionals is welcome.

Read:
Perspective is everything by Steph Vincent

Quote:
"It's what you learn after you know it all that counts."
-Attributed to Harry S Truman

Results:
Mike P 23:49 (box/stone?)
Mike S 26:02 (24"/90#/3C&9Pulls)
Gina 23:13 (box/30#?pulls)
Drew 27:26 (HS&PU/90#/Pulls)
Todd 29:10 (112#)
Lauren 26:24 (box/30#/Pulls)
Jay 32:18 (Stone?/Pulls)
Roni 24:22 (HS/30/Pulls)
Cindy 26:09 (Row/KneePU/30/RR)
Lee 17:10 (row/Box/60#/Pulls
Megs 25:20 (stinkbug/60#/CA)
Rebecca 17:52 (box/30#/Pulls)
Cline 27:31 (box/60#/4C&2Pulls)
Kevin B 22:24 (112#stone/15ft)
Mike V :)
Susan B 22:10 (30#stone/Ringdips/2 abmats)
Jordan 26:07 (90# stone/3 attempts)
Kara 25:30 (60# stone/3 attempts/ 3 abmats)
Steph 26:40 (holds/112#/pulls)
BO 24:31 (SB/60#/15')
Alexis 22:23 (SB/30#/pulls)
Olan 25:42 (2ab/112#)
Matt G 27:58 (SB/112#/pulls)
Luke 28:49 (SB/60#/pulls)
Vin 23:09 (175# Rx)
Ph 26:16 (SB/142#/pulls)
Kate w/ a K 25:42 (10ab/90#/15')
Diego 24:46 (box, pulls, 90#)
Travis 25:59 (45/AB, 112#, 10 ft)
Dan G 21:38 (box, 112#)
Dawn 25:40 (pulls/hangs, 17", 30#)
Jess C 29:58 (3AB, 60, 15ft+)
Tamas 32:27 (ABs, 112#, 15 ft)
Nina 37:23 (conf call, 2 AB, 15ft)
Sharon 33:38 (row, 90#)
Andrea 28:02 (stink bug, scale 30#)
Tim M 20:40 (112#, 15ft)
Joe C. 22:12 (2 AB, 112#, attempts)
Becky C 27:55 (AB, 30#, 15ft)
Tidmore 24:02 (1AB, 112#, 15ft)
Nathan: 26:05 (row, box, 30#, pull)
Katie Fin: 23:03 (row, box, 60, pulls)
Denise: 21:15 (row, abmat, 60, pulls)
Ben S: 23:11 (run, box, 90, climb/pull)
Patrick: 22:24 (Rx except rope, 112, climb and pulls)
Shoeless 30:08 (Rx, 112)
Erika 23:49 (row, box, 60, pulls)
Giovanni 27:10 (run, abmat, 112, climb and pulls)
Tony: 20:50 (run, Rx, 112, rx)
Sam B: 18:38 (run, paralettes, 60, Rx)
Miranda 27:34 (run, abmat, 90?, rx?)
Stasie 27:01 (run/row, plates/mats, 30, pulls)
Akeem: 26:54 (row, box, 112, pulls)
Randy: 26:22 (run, box, 112, pulls)
Borden: 29:50 (run, box, 112, pulls)
Faby: 30:50 (run, Rx, 112, rx)
Jason B: 21:38 (run, abmat, 142, rx--did you go 15 or 20?)
Nick: 28:29 (run, plate, 90, 15')
at

16 comments:

  1. steph V.January 13, 2012 at 7:40 AM

    6am "CF Baseball Allstars"

    Mike P 23:49 (box/stone?)
    Mike S 26:02 (24"/90#/3C&9Pulls)
    Gina 23:13 (box/30#?pulls)
    Drew 27:26 (HS&PU/90#/Pulls)
    Todd 29:10 (112#)
    Lauren 26:24 (box/30#/Pulls)
    Jay 32:18 (Stone?/Pulls)
    Roni 24:22 (HS/30/Pulls)
    Cindy 26:09 (Row/KneePU/30/RR)
    Lee 17:10 (row/Box/60#/Pulls
    Megs 25:20 (stinkbug/60#/CA)
    Rebecca 17:52 (box/30#/Pulls)
    Cline 27:31 (box/60#/4C&2Pulls)

    Way to get out of bed when its wet and dark and there are 800m runs! Great job choosing the right HSPU scales for you. Scaling isn't just about making movements easier for you to do, its about choosing what will help you move towards the RX movement in the future. Scaling should be hard- sometimes even harder than the RX movement. Great work everyone!

    Shout out to drew for choosing to do hula hoops over squats in the baseball game- way to put the fun in function!

    ReplyDelete
  2. Mike PJanuary 13, 2012 at 7:54 AM

    Steph, I used the 112# stone.

    ReplyDelete
  3. Jason LyonsJanuary 13, 2012 at 7:54 AM

    Posting this here as well so people see it. It is THAT important!

    So, time for people to be mad at me.

    Rx: Every movement is done using the proper weight and FULL range of motion is completed every time. (i.e. your knees touch your ELBOWS, not your triceps or you full lock out every push press)

    DC: Basically doing an Rx workout but on 4 of the 50 KTE, you think you may have touched your triceps. Hell, if it is 1 rep, it is DC. If 50 of 50 or some other big number are not performed to range of motion, you are scaling, NOT coming damn close.

    Scale: Anything that is not Rx or DC.

    Please understand that I am NOT trying to be a dick but rather inforce standards so you know if you are improving.

    Say I do Filty50 and I get 28:00 but I know in my heart of hearts that only 20 of my KTE were legit. Say next time I do the WOD, I get 29:30 but I know every single time I touched. This represents IMPROVEMENT and you will never know that unless you are honest with yourself.

    I had a conversation with an athlete last week after doing Angie and their comment was, "there is no way I was doing legit pushups before". The reason they said this was because their most recent time was slower than the previous time. I know the athlete is MUCH more fit so I agreed with them.

    Do not care about any other person in class. Standards exist for YOU to measure YOUR progress. Be honest with yourself and where you are so you can accurately and precisely know that you are getting better and if you are not, identify where you need work.

    thank you.

    ReplyDelete
  4. Stephanie VincentJanuary 13, 2012 at 9:37 AM

    Thanks Tamas!! I really enjoyed writing this. I am extremly passionate about using our mind and our spirits in our fitness- for better performance in the gym/sport and in life. I am going to attend the CF goal setting seminar in April. Looking for bringing more "mental game" training to CFKOP.

    ReplyDelete
  5. EllieJanuary 13, 2012 at 10:05 AM

    Hey Jason- I was wondering if you were doing that golf tourney again this year and if so, what the date might be so I can try to get it on my calendar. Thanks!

    PS- Happy Belated Birthday Tim!!

    ReplyDelete
  6. Mike PJanuary 13, 2012 at 10:16 AM

    @ Jason - why would anyone be mad at what you said? It's the truth.

    ReplyDelete
  7. DorothyJanuary 13, 2012 at 10:25 AM

    I'm curious what "stinkbug" is for megs' hspu substitute.

    ReplyDelete
  8. Jason LyonsJanuary 13, 2012 at 10:55 AM

    Ellie:

    Thanks for asking, it is May 5th and please come.

    Mike:

    Some people only care about those two little letters. I would be happier if they never even existed that way you never know who you are comparing yourself to...just work harder.

    Dorothy:

    Stinkbugs are a variation of hand stand push-ups scales. Picture your hands on the floor and your butt up in the air with your feet on the floor so you look like an upside down "V". Drop down so your head is in FRONT of your hands and press out of it while maintaining the upside down V. Keep your hands UNDER your shoulders to make the nice and spicy and a GREAT training tool to eventually get Games Style HSPU. Talk to me today and I will show you.

    ReplyDelete
  9. - the donkeyJanuary 13, 2012 at 1:43 PM

    Why are they called stinkbugs?

    ReplyDelete
  10. Jason LyonsJanuary 13, 2012 at 2:28 PM

    It is a CFK term as far as I know.

    ReplyDelete
  11. Mark CJanuary 13, 2012 at 3:12 PM

    Jason, thanks for your explanation of Rx vs DC, (not that it's relevant to me yet!). What if the reps are performed as you described, but you rest in the midst of your set/round. Does resting impact whether you've achieved RX or not?

    ReplyDelete
  12. Jason LyonsJanuary 13, 2012 at 7:15 PM

    Mark:

    Nope, rest as needed. Rx is range of motion and weight but be mindful to keep intensity high.

    ReplyDelete
  13. Jason LyonsJanuary 13, 2012 at 7:39 PM

    It has come to my attention that some people feel my post was directed towards them. Let me assure that this is NOT the case. The times referenced in my post are related to MY times in this workout. I would hope all of you know by now that if I do not agree with your scoring, I am not one to hide it.

    I will often post about this issue because it is important to set a standard for new people. Should anyone ever have a problem with something I say, please do not jump to conclusions, talk to me. 570.650.4282

    ReplyDelete
  14. - the donkeyJanuary 13, 2012 at 10:09 PM

    530 Class

    Nathan: 26:05 (row, box, 30#, pull)
    Katie Fin: 23:03 (row, box, 60, pulls)
    Denise: 21:15 (row, abmat, 60, pulls)
    Ben S: 23:11 (run, box, 90, climb/pull)
    Patrick: 22:24 (Rx except rope, 112, climb and pulls)
    Shoeless 30:08 (Rx, 112)
    Erika 23:49 (row, box, 60, pulls)
    Giovanni 27:10 (run, abmat, 112, climb and pulls)

    630
    Tony: 20:50 (run, Rx, 112, rx)
    Sam B: 18:38 (run, paralettes, 60, Rx)
    Miranda 27:34 (run, abmat, 90?, rx?)
    Stasie 27:01 (run/row, plates/mats, 30, pulls)
    Akeem: 26:54 (row, box, 112, pulls)
    Randy: 26:22 (run, box, 112, pulls)
    Borden: 29:50 (run, box, 112, pulls)
    Faby: 30:50 (run, Rx, 112, rx)
    Jason B: 21:38 (run, abmat, 142, rx--did you go 15 or 20?)
    Nick: 28:29 (run, plate, 90, 15')


    Excellent effort from everyone this evening--a cold blustery night for running down by the river. Nice to see some people really challenging themselves with the heavier atlas stones, harder HSPU, and ropes.

    Shout out to the two newest Westsiders, Mike from SC and Connor. Hope those arms work tomorrow, guys. Cheers to Joe A, Tim G, and Miranda for kicking butt tonight too.

    ReplyDelete
  15. - the donkeyJanuary 13, 2012 at 10:10 PM

    and Jason, I know you're talking about me. stop lyin.

    my verification for this post was thetbug. appopriate since i couldn't get even 1 stinkbug HSPU tonight, thanks to Freddy and general suckiness.

    ReplyDelete
  16. KathleenJanuary 14, 2012 at 7:39 AM

    I think it's great to get the occasional reminders about Rx standards. I remember when I was new I thought it was just about using the prescribed wight. I didn't have any appreciation for ROM. I did Karen twice last year and the second time I did it my time was longer, I didn't Rx either time but I had the same counter both times and she verified what I had already thought that my range of motion was improved from the previous time. I'm more proud of my slower Karen b/c in my mind I know there was improvement in how I did the WOD.

    ReplyDelete