Friday 110225

21 – 18 – 15 – 12 – 9 reps for time of:

Power snatch, 115#/75#

Wallball shots, 20#/14#

Knees to elbows

Post time to comments.

IMG_1435
Knees to elbows?  Nope, this is a common case of knees to triceps.

What's Constitutes an as Rx'd WOD?

Doing a workout as prescribed simply means that you've completed the requirements set forth as the recommended stimulus. We modify or sub a workout in order to maintain the intended response from the stimulus. Achieving the "Rx" next to your name and time is something that every athlete aims for. Slowly but surely, as an athlete's level of fitness increases over time, the "Rx" begins to appear next to more and more workouts.

Remember, doing a workout as prescribed doesn't necessarily refer to load alone. For example, you may complete today's WOD with 115# and a 20# medicine ball. Yet, if your knees to elbows fall short of full range of motion – you won't earn the "Rx" on the WOD. In other words, prescribed dosages refer to loads, range of motion standards, and completed repetitions.  

IMG_1437
Now that's a knees to elbows!  Note that the hips are at the same height as the shoulder.

Comments

  1. Jeff "CueBall" :

    I like this! Makes me be very smart in my choices of how I may or may not sub parts of WODs.
    Getting the full ROM to build true functional fitness that becomes very powerful. Taking me one step closer to Matt Chan status!

  2. Tobias Coffin :

    so sore from yesterday, and sick too. I don’t think I’ll be coming in this weekend

  3. Caitlin :

    Mel, your ass looks fabulous!

  4. Katie :

    I agree with Caitlin! Yay Mel!

  5. Annie :

    This one seriously took my breath away. Now that it’s done I can appreciate it. Another day on the bars left my hands looking so smokin’ hot!
    23:12…ugg.

  6. This one hurt after yesterday’s. I mod’d the K2E and am not ashamed.

  7. This one hurt after yesterday’s. I mod’d the K2E and am not ashamed. Also, my grip was capital T-trashed after yesterday.

  8. David S :

    20:37 (#95) Snatch

  9. Cherie :

    RX 23:15
    Wallballs are the devil

  10. Josh :

    24:something RX. Thanks very much for welcoming me into your home for a workout. I had a blast and got my ass whooped. I hope to be back sometime soon.

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  140. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  142. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

  143. Thank you for the good writeup. It in fact was a amusement account it. Look advanced to more added agreeable from you! However, how could we communicate?|

  144. It’s actually nearly unthinkable to see well-aware women and men on this matter, however you come across as like you know those things you’re indicating! Gratitude

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