Remember the 10 fitness domains?
Strength
Endurance
Stamina
Flexibility
Power
Speed
Coordination
Agility
Accuracy
Balance
If this was your report card, what would your grades be? Are there any areas that you are really lacking in? What are you doing about them?
Is flexibility an issue for you? If it is (and I would say it is for the majority of us), then check out Kelly Starrett's new blog Mobility Wod. We want to challenge you all to try out some of his mobility wod's he has posted and see how it affects your performance.
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WOD for 9/1/10:
1. Deadlift
Perform the reps and loads according to whatever week of the 5/3/1 program you are on. If you completed the CFT on Monday then spend 15 minutes working up to a heavy, but not maximal, 3 rep set.
2. For time:
Run 800 meters
-then-
5 rounds:
5 power cleans (135/95)
10 box jumps (24"/20")
-then-
Run 800 meters
There will be a cutoff time of 20 minutes for this WOD. Scale you power clean load according to your strength and fitness level.
Oh snap! I remember this WOD! The memories are...good?
ReplyDeleteI thought it sounded familiar too. Hey, I get the cap of 20 minutes but I was wondering if we could get back to that thing where you all posted a "goal" time. I really liked that.
ReplyDeleteMary....target time for the metcon is 15-18 minutes.
ReplyDeleteI hate not being able to workout!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
ReplyDeleteThanks for the target time. I dig it when you post that. Gives me something to shoot for. All the a.m. girls made the target time with ease! Well, maybe not ease but we all did it! :-)
ReplyDeleteDL 5@145, 5@165, 7@185
Metcon: 15.04
It's so great to have Tara back and lifting big numbers again. She'll post her numbers but I just wanted to shout out how amazing it is to see her hitting the kind of numbers she's getting. Taking time off seems to have been a good thing for her. She's back and stronger than ever.
It was also nice to see Miss Kim at the 9 am class. It's been awhile Kim. Was fun sweating with you today.
5 @ 130#, 5@ 150#, 15@ 170# felt great and did 5 @ 185#
ReplyDeleteMetcon: 17:29 RX
Kyle:
ReplyDelete1. 245#x5, 295#x3, 310#x2.
2. Metcon in 14:58 as Rx'd.