September 8, 2011
AMRAP in 20 minutes of
Run 400m
Max Rep Pull Ups
*Score total number of pull ups and rounds completed
2 Comments
Posts Tagged 'Coppell Athletic Training'
July 19, 2011
Give your Goat a name and whip him/her into shape
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10 min Row @ 65-70%
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Goat (göt) – an exercise or movement that makes you cringe; you are very bad at your Goat, you hate your Goat, and usually try to avoid it whenever possible.
***Open post to read more.
15 Comments
filed under: WOD
Goat – an exercise or movement that makes you cringe; you are very bad at your Goat, you hate your Goat, and usually try to avoid it whenever possible.
What’s your Goat? What do hate to see on the blue board? What skill or movement do you need to work on most?
Today is your day to identify a Goat and go to work on cleaning him up. Once you have ID’d the weakness you want to tackle, get with your Coach to discuss progressions, skill work, and supplementary exercises and go to work. By the end of the day create a measurable goal to whip your Goat and formulate a plan to accomplish this goal (get with your coach for ideas/help). Post your Goat and goal to comments.
*Burpee penalties for not setting a goal
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Overhead Squats – 1 rep at bodyweight (185 lbs).
Muscle up on the rings.
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GOT SEVERAL GOATS (determined by going through the blog and measuring frown frequency), HERE WE GO! –>
10 consecutive DU, 1 kipping pullup, 10 air squats (“perfect form”), 100 unbroken 25# KBS, *respectable Karen time*…
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I have a long list of goals, but I’m just picking a couple to post.
-20 consecutive double-unders (hopefully very soon!!)
-1 kipping pull-upWhat i love about CrossFit, though, is that it makes you continually want to strive to be better in everything!!
Thanks for your encouragement and for pushing us to be better, Matt!!-
Ashley already knocking one goal off her list….20 consecutive double unders yesterday!
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Ok tell me if this is too easy b/c I can always work on something 25 box jumps unbroken, or 800 in 6 min, and I do want to be able to a kipping pull up by the end of the year!
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Those are all good, but I am going to push you on the 800m Run….how about sub 5 minutes
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- 5 Unbroken Straight Pull-Ups within the next two weeks
– 5-10 Consecutive Double-UndersI like the pretty picture of the goat by the way.
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3 of my 50 goats: 20 unbroken kipping pull-ups (thanks Shayne for raising my original thought of 15); 5 hand stand push-ups (kipping acceptble if I can figure out how); 5 good pistols (each leg)…nothing like accountability – thanks Matt!
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10 double unders; 30 second hand stand w/out aid of the wall; 5 hand stand push ups (wall aided); 25 pull ups (unbroken); etc…etc…etc… – goal end of August – Hookem Horns.
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Ok I love goats so it’s hard for me to talk about whipping them
But I dislike cockroaches, so… mine are 50 double unders, 5 ring dips, 15 unbroken thrusters at 65.
June 28, 2011
Clean
1-1-1-1-1-1
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3 Rounds for Time of
6 Power Clean 185/125
12 Toes to Bar
18 Chest to Deck Push Ups
0 Comments
filed under: Olympic Lifting, WOD
May 24, 2011
4 sets for max reps of
1 min Calorie Row
1 min Burpees
1 min KB/Sandbag Ground to Overhead
1 min rest
0 Comments
filed under: WOD
May 16, 2011
5 Rounds for time of
15 Thrusters 95/65
15 Bar facing Burpees
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CrossFit.com WOD
May 8, 2011
0 Comments
filed under: Mainsite WOD, WOD
I think I hear Ashley cursing me…
I love this picture! So awesome!!