You are hereThe Ten Physical Skills and Day Two of the Throwdown
The Ten Physical Skills and Day Two of the Throwdown
The Nasty Nine WOD (5/28/09)
5 Rounds for Time:
Run 400m
15 Power Cleans @ 115#/75#
15 Push Presses @ 115#/75#
Thank you Jonathan H for the videos!
The Ten General Physical Skills
Thanks to the folks at Dynamax for the ten skills listed below:
1. Cardiovascular/Respiratory Endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - The ability to maximize the range of motion of a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the body's center of gravity in relation to its support base.
10. Accuracy - The ability to control a movement in a given direction or at a given intensity.
Which of the 10 skills do you still want to work on? Post to comments
I...think...I'm...in...love...with that video.
Oh Sh**t. Tomorrow's WOD will hurt. Good thing all of the 7pm crew will be there to feel the pain with me. Right guys?
Nevermind that I posted that video here two days ago. It's worth the extra link. I'd like to see someone try the L-pullup-and-touch-your-toes (at 0:36). I bet Davey can do it.
So where are the results from today's WOD?
And yeah, tomorrow's sounds painful. Those push presses are going to get heavy.
Papa Brad - I was thinking the same thing about the pull-up, toe touch.
Does anyone know a really good graphic designer to design printed materials?
Dude he is so so raw boiiiii
NASTY NINE - Day One Re-Cap
Day One saw spirited action at the Doyle Box location. Heats went off all day long. The 9am heat featured the two fastest horses of the day - Sir Brandon and Bespectacled Steven. The 6pm crew created a Derby Day like excitement as "Big C" Connor went off to try to match Sir Brandon's 9am results.
Many favorites, Boyfriend, Flip, Sweatshop, Lancelot, Papa B, Doctor, Cousteau all had strong runs in the 20's. An unknown (Andrew?), high-kicking tall one had a very impressive run in the 30's.
The filly's were well represented by Girlfriend, Audge, DucGirl, Lyd, Leigh, Zen all in the high teens and low 20's. Well done ladies.
Day Two promises to me as compelling, as we move from a sprint distance to mid-length distance, testing the legs and shoulders. A different sort of pain will be experienced.
This reporter sees no reason to change his Sir Brandon pick as the horse to ride to victory for day two.
But does Damien Walters have muscle ups?
or handstand pushups?
I think Mr. Walters has both mus and hspu. I want to be him.
Megan, see ya at 7pm. Go late night crew!
Thanks for the recap, Brad. That was hilarious. I am not sure who all the folks are but can guess at some of them.
I keep forgetting to mention, Steven, your protein bars as awesome. I especially liked the two from the other day (one almond and one w/ chocolate on top). I would gladly buy those if you stocked them in the fridge.
Hey Mikey-
Are you starting a new CFO Throwdown blog or updating the old one? We need up to the minute results, you know how we fiend for this shit! Bad Brad's updates don't cut it for me, he missed the whole 7pm group update!
The reporter above must have been called away for another assignment before the 7:00 p.m. heats. Incredible and inspiring performances by Travis B. and Tom C.! And once again Megan Brady showed us why she is fondly referred to as "Rx". And a big thank you to Coach Candace - great energy and coaching last night!
Happy 25th birthday to Journey! We love you, even if after 1.5 years of Crossfit you still have to ask what a snatch is!
go 7:00 pm crew! my schedule has forced me to hit the 9 am class the last 2 days. yesterdays highlight for me was papa brad and nabil running it out at the end. i swore i saw nos attached to nabil's nikes. this morning hannah, leka and marc pushed it hard. i'm just glad i finished.
News Flash!
Journey's birthday!
Happy Birthday Journey.
Happy Birthday, Journey!
Does today's WOD have a time limit?
MID-DAY NASTY NINE UPDATE!!!!!!!!!
12:45pm
18 Rx'd atheletes! Wow!
A new sheriff just rode into town and his name is Billy Ray Bespectacled Steven!
17:13 is his time to beat. Sir Brandon a full minute behind. Manwell(Flip) only :25 behind Sir Brandon. JoJo and ANG (Aaron New Guy) had respectable efforts.
As for the foxy ladies - Candace and Tamara were in an early heat. It was close. I'll let you wonder.
Dr Amy - great effort.
Also an early RULES PROTEST!
Apparently, no racking allowed on the push press. I kindly suggest we appeal that to a higher authority.
Happy Birthday, Journey!
I heard a rumor it is also Michael Gardner's???
That was way more fun than 1-1-1-1-1-1-1 Thrusters.
Happy Birthday, Journey!
Joe-fun?
I love that workout.
happy Birthday, Journey. We love you..
Happy Birthday J and Michael G!
I just want to say that Michael G doing these workouts Rx'd is darn impressive. The fact that he wears the tight Under-Armour T is just sick.
Happy Birthday, MG.
Nicole,
What do you need a graphic designer for? I may be able to point you in the right direction. Shoot me an email if you want.
Stephen
Happy Birthday Journey!!! May you stay 25 for a very long time!
Happy Birthday, Journey! xoxo
MG, I was at CFO two evening in a row hoping we would be celebrating your b-day and drink the ice cream Brad dropped off on Monday along with a Stella....I hope you guys got it on tonight!
and Journey, you beautiful and sagacious sister: Happy Birthday, I'd love to share a pizza with you one fine summer evening over a glass of wine and some giggles