Happy Birthday Tina and Scott! Enjoyed the Birthday WODs!
7/14/10 "Stone Cold T" 7 rounds
10 Virtual Shoveling Right
10 Virtual Shoveling Left
13 Knees to Elbows
Burpies, 2xRound #
Britton: 17:49, 25lbs, 6 rounds
Janna: 18:25, 30lbs
Karen: 17:08, 40lbs
Rudolfo: 15:56, 70lbs
Matt: 17:10, 70lbs (subbed sit-ups)
Cheyenne: 17:12, 30lbs
Birthday Girl (Tina): 17:27, 75lbs
Jordan: 17:52, 70lbs
Christian: 10:51, 90lbs
Hillary: 13:45, 40lbs
Brock: 15:28, 90lbs
Christina: 14:23, 75lbs
Bruce: 16:03, 60lbs
David: 16:05, 90lbs
7/15/10 Scott's Birthday WOD
10 wall squats, 10 push ups, 10 box jumps, 10 pull ups, 10 sit ups
Birthday Boy (Scott): 16:42
Bruce: 29:25 (almost puked!!! yessss!!!)
Ziggy: 15:20 (4 rounds)
Britton: 19:30 (4 rounds)
POWER-The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
In other words, move as big of load as possible, as far as possible, as fast as possible. This can be expressed or tested in a number of different ways. Take someone's deadlift for example. It takes a significant amount of "power" to lift 500 pounds off of the floor for a 1RM (max load in one explosive movement). Another way "power" can be expressed is by the equation, Force (or load) X Distance/ Time. This is tested by a multitude of WODS, but FRAN is a great bench mark. 21-15-9 Thrusters and pull ups. The athlete front squats the weight, then fully locks out over head for a total of 45 reps (21-15-9). The athlete lifts his or her own body weight to the pull up bar for a total of 45 reps. All of this done as quickly as possible. The heavier the load, the greater distance traveled and the faster it's done all dictate the amount of "power" generated.
Another good week everyone! Rest and eat well. We'll see you Monday!