tag:blogger.com,1999:blog-5763498271020432071.post2417999827705120268..comments2024-03-28T18:24:57.882-04:00Comments on CrossFit KOP: W.O.D. 11.18.14 Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-5763498271020432071.post-91226945049615175612014-11-18T20:57:03.064-05:002014-11-18T20:57:03.064-05:005:30
Marci 100 9:06
Karen 85 10:50
Greg A 95 6:57...5:30<br /><br />Marci 100 9:06<br />Karen 85 10:50<br />Greg A 95 6:57<br /><br />6:30<br /><br />Alejandra 115 8:15<br />Jeff 245 6:40<br />Jessie 118 7:04<br />Laura 125 6:41<br />Matt E 225 8:30Keith Bhttps://www.blogger.com/profile/07446759291332512357noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-67643422263727184972014-11-18T20:55:17.402-05:002014-11-18T20:55:17.402-05:004:30
Justin 195🏀 6:52
Regi 165 😃🏈 7:33
John Mc...4:30<br /><br />Justin 195🏀 6:52<br />Regi 165 😃🏈 7:33<br />John Mc 205 6:32<br />Giuls 😄155 🎳 7:37<br />Tori 108😀 9:14<br />Ly 113 8:03<br />Eric 115 6:10<br />Rebecca 80 8:21<br />Sue 95 😄 7:45Keith Bhttps://www.blogger.com/profile/07446759291332512357noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-9087852872380375552014-11-18T13:06:24.741-05:002014-11-18T13:06:24.741-05:00Joe G 225/8:32
Christine160/8:26
Holly 105/9:06Joe G 225/8:32<br />Christine160/8:26<br />Holly 105/9:06Paul Shttps://www.blogger.com/profile/09192058386912569101noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-69368861470574145502014-11-18T10:30:10.926-05:002014-11-18T10:30:10.926-05:00Kara 95/10:02
Christ 85/9:49
Georgy 165/6:24
Rich ...Kara 95/10:02<br />Christ 85/9:49<br />Georgy 165/6:24<br />Rich P. 175/9:35<br />Pete W. 225/5:42<br />Alona 135/8:08<br />Jen S. 45/6:44<br />Fran 75/9:10<br />Barb 85/9:44<br />Jonathan 235/7:25Paul Shttps://www.blogger.com/profile/09192058386912569101noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-74705135489909241562014-11-18T08:21:34.825-05:002014-11-18T08:21:34.825-05:00Seshu 245/7:28 (82% of 1RM)
Farah 135/6:59 (82% of...Seshu 245/7:28 (82% of 1RM)<br />Farah 135/6:59 (82% of 1RM)<br />Jon P. 225/6:07 (75% of 1RM)<br />Nick C. 205/6:27 (84% of 1RM)<br /><br />Nice Job today.<br />I wrote down what their % is off of their one rep max for the rest of you.<br />Hitting a set of 10 at 80% or higher is great. 80% is a good standard to try to reach, it is very challenging.<br />Ladies for the most part can hit higher rep sets at higher %'s of their 1RM compared to men. <br />So if ladies are around 85%, I would not be super surprised.<br />King was also at exactly 80%.<br />Do not warm up with sets of 10, instead do sets of 5 or so until you get to 70-75% for your first attempt at a 10RM, and then go from there depending on the difficulty of that 10.<br />Do not think your 3rd attempt will be the best, go for the 75-80%ish range on the second set, you will be wasted on your third attempt at 10.<br />Rest between sets of 10. I do not mean 1 min rest, I mean 3-5 Minutes rest. Make sure you are 100% and don't rush the reps. Its ok to stand for 3 sec or so between reps, make sure when you go down, you are getting back up. You don't want to fail on rep 7 or 8 because you tired to rush it. <br /><br />Yeah, I like squatting, and used to do it often.. obviously.Paul Shttps://www.blogger.com/profile/09192058386912569101noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-87636440836981497992014-11-18T06:54:32.781-05:002014-11-18T06:54:32.781-05:00King 196/6:11King 196/6:11Paul Shttps://www.blogger.com/profile/09192058386912569101noreply@blogger.com