The difference between good and great
is just a little extra effort.
-Duffy Daugherty
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.
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
