tag:blogger.com,1999:blog-5763498271020432071.post676076042474969449..comments2024-03-28T18:24:57.882-04:00Comments on CrossFit KOP: Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-5763498271020432071.post-23446729854774697892009-11-20T12:21:17.861-05:002009-11-20T12:21:17.861-05:00timmy did really well last night. he was very inf...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.Jason Lyonshttps://www.blogger.com/profile/08145200509096560866noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-75717862879111446892009-11-20T10:23:49.551-05:002009-11-20T10:23:49.551-05:00Yes of course we'll do another one, thanks for...Yes of course we'll do another one, thanks for the group that came to learn! <br /> 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.Tim Pnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-32284918965673920612009-11-20T09:13:47.999-05:002009-11-20T09:13:47.999-05:00Yes, we will absolutely have another POSE workshop...Yes, we will absolutely have another POSE workshop.Aimee Lyonshttps://www.blogger.com/profile/18283196738516073410noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-80172426095800335132009-11-20T08:33:16.725-05:002009-11-20T08:33:16.725-05:00Will you have another POSE workshop? 7pm is a lit...Will you have another POSE workshop? 7pm is a little too late for me :(Jen S.noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-49622416397606415912009-11-20T08:22:37.067-05:002009-11-20T08:22:37.067-05:00I am bummed that I missed the POSE workshop. I nee...I am bummed that I missed the POSE workshop. I need all the help I can get with running. My mani/pedi ran long. :)Nicolenoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-72128443350726331432009-11-19T23:28:55.847-05:002009-11-19T23:28:55.847-05:00Tim, solid job on POSE buddy.
Everyone should gra...Tim, solid job on POSE buddy.<br /><br />Everyone should grab Tim for some great info on running efficiently, esp. since it's not our favorite thing to do!Chris P.https://www.blogger.com/profile/00541717780115506753noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-35881424328594780962009-11-19T21:47:54.679-05:002009-11-19T21:47:54.679-05:00Awesome workshops tonight! I learned a tremendous...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!!!!!Cindy Handlerhttps://www.blogger.com/profile/18114206842620301427noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-86092676626026641362009-11-19T20:48:53.856-05:002009-11-19T20:48:53.856-05:00Workshop Thursday was a huge success today, what a...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!<br /><br />A special thanks to Coach Tim who's passion shined through as presented us with the fundamentals of POSE!Aimee Lyonshttps://www.blogger.com/profile/18283196738516073410noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-51371346674686848082009-11-19T17:31:51.514-05:002009-11-19T17:31:51.514-05:00Racked KB step ups were killer with the 53# KB. I...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. <br /><br />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":<br /><br />Max weight: 1<br /><br />Form: 4<br /><br />Bail out technique: 10Raynoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-82818987775354787402009-11-19T11:20:36.903-05:002009-11-19T11:20:36.903-05:00Will show you tonight if interested. Some new exe...Will show you tonight if interested. Some new exercises are great. <br /><br />KB rack step up is exactly what it sounds like, hold a KB in the rack position and step up on a box. <br /><br />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.Jason Lyonshttps://www.blogger.com/profile/08145200509096560866noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-64193462166089761132009-11-19T10:56:06.034-05:002009-11-19T10:56:06.034-05:00Actually I wasn't wondering why as much as wha...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.Jeffnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-51233408444988710092009-11-19T08:46:20.790-05:002009-11-19T08:46:20.790-05:00If you are looking a some of these exercises wonde...If you are looking a some of these exercises wondering why...don't forget about the 10 Components of Fitness.<br /><br />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. <br /><br />A regimen develops fitness to the extent that it improves each of these ten skills.<br /><br />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.<br /><br />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 systemAimee Lyonshttps://www.blogger.com/profile/18283196738516073410noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-87919283593572623522009-11-19T06:42:22.438-05:002009-11-19T06:42:22.438-05:00Looks like a good lunch time WOD. A chance to est...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!Raynoreply@blogger.com