We are seeing exponential improvement in Ren's performance as of late. Along with many CSV athletes she is hitting personal records left and right. With her flexibility she has no problems with pistols on both her left and right legs! I believe the results are a by-product of consistency and belief in the ability to improve. Ren is always walking into the box full of smiles ready to tackle the WODs. Support, consistency and just a plain fun loving vibe is a recipe for success. We really dig this upward trend in results thats going on here at our little box that could.
Today's WOD menu: Please be sure you are signed-in before attending class:
Hors d’oeuvres: Front Squat 3-3-3+ @ 70,80,90% of your 0.9 X 1RM (90% 1RM).
Example: if your 1RM is 200, you calculate all your percentages from 90% of that max, or 180 pounds.
L'Entrée: "Test 3"
Max reps of Muscle-ups in 4 minutes
- The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.
- Begin time for muscle-ups immediately after the last 10 second rest interval.
- Test score equals Tabata score multiplied by number of muscle-ups completed.
Le Plat Principal: Run, Deadlift
Complete as many rounds as possible in 12 minutes of:
- 400 meter run
- 5 Deadlifts
Post load and total rounds.
Log results to your CSV BEYOND THE WHITEBOARD account.