The difference between good and great

is just a little extra effort.

-Duffy Daugherty

A picture of the kids doing a partner workout…
great work–keep up the smiles:-)

WOD…

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.


Endurance WOD…

1:1 INTERVALS

3+ Hours After Mission CrossFit WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x 1min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 2 min of max rep push ups.

RPE SCALE

September 9, 2009

The Borg Scale is a method to measure perceived exertion that personal trainers and strength coaches can use to determine a clients’ intensity level. Research has shown that accurately using a Rate of Perceived Exertion (RPE) scale correlates to training heart rate, percentage of VO2 max and breathing rate.

There are a number of RPE scales but the most common are the 15-point scale (6-20), and the 9-point scale (1-10).

15 Point Scale

  • 6 – 20% effort
  • 7 – 30% effort – Very, very light (Rest)
  • 8 – 40% effort
  • 9 – 50% effort – Very light – gentle walking
  • 10 – 55% effort
  • 11 – 60% effort – Fairly light
  • 12 – 65% effort
  • 13 – 70% effort – Somewhat hard – steady pace
  • 14 – 75% effort
  • 15 – 80% effort – Hard
  • 16 – 85% effort
  • 17 – 90% effort – Very hard
  • 18 – 95% effort
  • 19 – 100% effort – Very, very hard
  • 20 – Exhaustion