Workout of the Day
31 Oct 2012
Lurong Living Paleo Challenge WOD – “Letendre”
25 min AMRAP
25 Calorie row
100 Double unders
80 Kettlebell swings (53#/35#)
100 Air squats
100 Double unders
100 Walking Lunges
Lt. Brian Scott Letendre died May 3, 2006, while conducting combat operations against enemy forces in Al Anbar province, Iraq. He was assigned to the Marine Forces Reserve’s Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Plainville, Connecticut.
Post number of completed rounds/reps to comments.
Ask A KCF Coach
Dear KCF Coach,
The other day I was at Industrious and I went to perform hand stand push ups. I had practiced these the previous week and was flying through sets of 5, scaled with two abmats. Yet, on this day, they were GONE. Not even close. I had similar experiences with other movements, such as strict pull-ups. Strong one day, MIA the next week. I feel really frustrated. It’s setting a new p.r. and then struggling to lift the same weight a month later. Why does so much strength ebb and flow when I am consistent with exercise, sleep, and nutrition?
Where oh where have my HSPUs gone
Dear Where oh where,
Welcome to the world of opening new fitness horizons. Personal Records (PRs) are hard to come by which is why we make such a big deal about them when they do happen. They are even harder to come by when you have been doing this stuff for a little while. A PR can come in the form of lifting a new weight or it can come in the form of hitting a skill that you have never been able to do before. Just because you deadlift a certain load today that doesn’t mean that you will be able to deadlift that exact same load tomorrow or even next week. If it were that easy then we’d all be crushing PRs weekly.
There appears to be a phenomenon with the more technical gymnastics skills where you can rock them one day and then the next day you try them it’s as if you never knew how to do them. I have found this to be true with the muscle-up. Often times someone will get their first muscle-up and then not be able to do another one for a month. It’s just about greasing that groove and continuing to give it a whack. Also, if you find that a skill is failing you, don’t just keep going after it and failing, scale it back just a little bit so you can be successful. Again, going back to the weightlifting scenario: when you hit a new PR you don’t just keep lifting that weight until it’s easy, scale the load back a bit and do 3 to 5 reps which will help you establish a new 1 rep max in the future. Think of scaling back the gymnastics movements in the same way.Read more
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23 Oct 2012WOD: Tabata Rowing (calories) Deadlifts (185#/135#) Knees-to-elbows 10m Sprints 1 minute rest between exercises. Post total reps/calories for each movement to comments. Ask A KCF Coach Here’s a great new question from the KCF membership. Remember, if you have a burning question that you would like to ask the KCF Coaches send them to email@example.com [...] Read more
23 Oct 2012WOD: Skill work Turkish get-ups Pistols Then: 21-15-9 Burpees Kettlebell snatch (53#/35#) Post time to comments. What to Expect When You Start CrossFit I came across this blog post this weekend written by Josh Brown, a financial advisor in New York City. When I first clicked on the Facebook link that took me to this [...] Read more