Tuesday, April 12, 2011

110413 Wednesday "Bull"

Lots of solid performances on yesterday's Hero WOD, DT.  Tracy doubled the weight she used last year AND dropped over 4 minutes from her time.  Luke added 10kg to the barbell from last November and still finished 8 seconds faster.  These benchmarks give us clear feedback of progress over time. This is another plea to all CFM members to keep detailed journal entries including all scaling information and data.  WODs that are measurable, repeatable and observable can then be used to track performance changes and improvements.
Chloe changes direction quickly during a Saturday team WOD.
Wednesday's WOD (those doing Thursday night sectionals can scale further/use as a warmup to WOD #4
50% of "Bull"
Two rounds for time of:
100 Double-unders
60/45kg Overhead squat, 25 reps
25 Pull-ups
Run 800 meters
Post times and scaling to journals/chalkboard.

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