Tight Knit Saturday

[CrossFit San Elijo]

The Best Gatherings are sometimes the smaller ones...

Kara, Amy, Ritchie, Adlam, and I had the pleasure of working out together today...


Dynamic Warmup:
Single Under>>Double Under Skill Progression
Joint Mobility Sequence, Soldiers, Perfect Stretch, JJ's, Claps, CC's, Squats, Pushups


Speed Strength:

Speed strength is the ability of the neuromuscular system to produce the greatest possible impulse in the shortest possible time. The two aspects to speed strength are starting strength and explosive strength. Starting strength is the force developed in 30ms from the start of a concentric contraction. Explosive strength is the ability to continue the initiated force as fast as possible. The time period is approximately 150ms. It is the maximum rate of force development (RFD) in a maximum isometric contraction--Source: Australian Track and Field Coaches Level 3 Qualification....


Speed Strength: Work towards 1 RM, you should be heavy out of the gate...

3-2-2-1-1 Thrusters


Rest...then.


CrossFit Benchmark WOD: "Helen"

For Time:

3 Rounds

400 m Run
21 Swings 1.5 Pood
12 Pullups

[CrossFit San Elijo]

Results:

Ritchie,Rx'd: 10:39
Amy: 9:06
Kara: 11:24
Marc: 12:03
Erik, Rx'd: 8:11

[Marc Adlam]

Nice effort, everybody! (Especially Erik, who beat his old PR by 21 seconds!) I can't wait to get to the point where I can do this as Rx'd. Just gotta keep workin' the pullups...

[Brett Nakfoor]

Great work everyone. A deceptively hard WOD. I'm sure those swings feel much harder in rounds 2 and 3.

Erik T.....great time and very nice work on beating your previous PR.

[CrossFit San Elijo]

Thanks ! Always enjoy jumping along for the ride once in awhile...

[Amy Wilson]

It's a good weekend to be an Ohio sports fan. Seis - dos for the Bengals and the Buckeyes likely Rose Bowl bound.
Jon

[CrossFit San Elijo]

I don't think Brett's gonna appreciate this confidence in the Buckeyes

[Kevin Ramaley]

Oh, I hate to do it, but I have to.

Congrats to the OSU Buckeye fans ! They played a great game Saturday, and we didn't. OSU played the game they needed to win, and PSU played at about the level I expected them to play at the beginning of the year (that being an 20th ranked team, not 10th). Hello Capital One Bowl !!!

Iowa will most likely lose Saturday without it's starting QB and two starting RB's. That of course sets up the following week, which of course means "GO BLUE !"

Sorry, I've always liked Michigan better than Ohio State since I was little (even if they did lose most of the Rose Bowl games under Bo )

[Kevin Ramaley]

That leads to another thread.

Whose fans are more obnoxious? Michigan or Ohio State (Jon, you're not obnoxious like some Buckeye fans I have met over the years )

[Kevin Ramaley]

Of couse Philly fans are obnoxious, but we are settling back to usual "letdown" status after the World Series and losing to the Cowboys.

[Chris Bainer]

Next weeks not going to change for the Eagles - they will conitue their losing ways as they come to San Diego. Go Chargers!