Monday, February 18, 2013

021813



Welcome to the Herd Kerri, Andy and Max!




























CrossFit Terminology





Monday

Skill Builder
Ring Muscle up progression 1

Metcon
8 AMRAP
2 Deadlift 335/225
3 Muscle up


Tuesday

Strength
Press
3-3-3-1-1-1

Metcon
"Jackie"
1000m Row
50 Thrusters 45
30 Pull ups


- Beginners


Skill Builder
Burgener Warm Up
Hang Power snatch

Metcon
12 AMRAP
5 Snatch grip deadlift 95/75/65
5 Hang power snatch
8 Burpees


We are all inventors, each sailing out on a voyage of discovery, guided each by a private chart, of which there is no duplicate. The world is all gates, all opportunities. Ralph Waldo Emerson


Post reps, load, or time to comments.











11 comments:

  1. Great information! All those names and abbreviations can get so complicated and being able to visualize what they mean makes it so much easier!
    And coach Jan is looking good on camera!

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  2. Great WOD toady, coach! One of these days I'm going to nail the friggin' muscle-up. The transition gets me every time...

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  3. Finally got thru my plateau on strict press. PRed on 1RM at 145#.

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  4. Thanks Coach Jan! This one is not related to crossfit but I always wondered what does PVC stand for as in PVC pipe.

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  5. Jan, what does IF stand for?

    Monday's WOD was awesome. D had to improvise with 20 people but the energy was awesome.

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  6. Tuesday: Jackie 8:13 (PR / 1st exposure). Took it easy on the row (about 4 mins), could have gone harder on the thrusters. Sub-8 next time for sure!

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  7. Hey Chris, the answer is Intermittent Fasting.

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  8. Loved the video Coach Jan but I have to confess that though I knew BS was "Back Squat" I was hoping you might give an alternate definition!

    WOD Jackie was amazing. My slow time of 13:02 (modified) gives me lots of opportunity for improvement.

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  9. Really enjoyed Monday's WOD. Love the team workouts and getting to know the Herd crew better.

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  10. Montel - PolyVinyl Chloride, the material that the pipes are made of. Same as records!

    Jan, great video - I think I've seen 'BSQ' and 'FSQ' used more than 'BS' and 'FS', a little less efficient I guess but maybe a bit easier to recognise :)

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