AMRAP 12 Minutes:
80 Yard Sled (Prowler 90/50, Dog Sled 45/25, Pull Sled 225/135)
5 Each KB Snatch 70/53
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AMRAP 12 Minutes:
80 Yard Sled (Prowler 90/50, Dog Sled 45/25, Pull Sled 225/135)
5 Each KB Snatch 70/53
post removed for privacy
Scott
Like.
Grandpa John
Topher – Thank you for taking the girls in your care out of the normal sports injury arena and into the box of functional movement; go IMPALAS!
brother mike
Young female athletes have such different issues as they develop than male athletes, it is great to see focus on the long term development of these girls made a priority as they enjoy playing. Keep up the great work Topher.
Lene, thanks for sharing.
brother mike
Scott- I attempted a kettlebell snatch with the Angela weight kettlebell this morning. After hitting the 88# a few times, I got gutsy and thought I would try- no dice, but got it a little over waist high. Not sure how that figures into the whole Angela meta-measurement, I think it would require knowing what Angela’s kb snatch is if I understand the system.
Scott
Topher: seriously really nice work coaching the girls. You are doing the work of the future.
Justin Riley: based on your weight of 185, and your 12.3 score of 345, I’ve calculated a Felsted of .95 for you. So here’s the math:
Adjusted score of 417.97 based on the weight difference of 115/75 * .32 (represents the amount of weight delta for the WOD), divided by your body weight coefficient of 1.64 (which represents the potential additional muscle mass you have).
((345 * 1.21) / 1.64)/243.
Given the incredible athletic power of 1 Felsted, you did really great!
Cheers.
Steph Baker
If there’s any chance you could offer this for other teams, I would love (and pay) for my daughter’s softball AND soccer team to get some training. THANKS!
Scott
Mike: well the Felsted is a measure of output, so we need Angela’s input. But my rough guess is that if you can do a 88# kb snatch, you’re about 1.4 Felsteds for that exercise. Cheers!
Olga B
Hope our coaches never get too tired of coaching – the invaluable lessons about proper form we learn at the box are being passed on to future generations. Topher, your work is priceless.
Matt Brogan
Topher- Great work! I have a 7 year old girl “athelete” as well and would definitely be interested in talking to you about the success you have had. Will catch up with you one of these mornings.
Matt P
Scott- reading your math is a lot like listening to most lawyers do math.. .a lot of conviction to numbers that clearly dont make any sense internally or externally.
Justin- any chance we can get you to order a 44kilo KB? Bro Mike and I are having trouble with the jump from 88# to 106# on the one arm snatch.
Olga B
Adding to Matt’s inquiry: would be great if we got one 10 kg KB.
Scott
Matt P: If it helps, close your eyes when you read it. All you need to know is that 1 Felsted is a lot of energy.
Cheers.
brother mike
Wait, some lawyers can do math.
Dude, they need to hurry up and release 12.4 rumor has it that it will be a 5k run.
Scott
Matt P: seriously, the math isn’t really the problem, it’s the assumptions. I’m assigning at .075 per pound coefficient. I picked that out of the blue based on my guess about lean muscle. No doubt there are other weak spots. But I think the theory has some merit.
Mike: 5K run? Never done one of those. Good news for me: won’t impact my standings much either way (’cause I’m near the bottom).
Matt P
12.4 is called “Nabeta”
Amrap 12 minutes.
150 wall balls
90 double unders
30 muscle ups
donna
WOD 12.4 just announced:
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups
Scott
12.4. Well it’s simple, I’ll say that.
Cherie Nabeta
No, no, not “Nabeta”…maybe “B Nabeta”. CFES did 1/2 Karen on 1/27/11 if you wanna check your journals and fill out your spreadsheet.
Lesley Heller
Well it is simple simply impossible.
Tashnelson
Laura B — you called it perfectly. A heavy workout with double-unders followed by muscle-ups. Uncanning. How did you know? Oracle is your new name.
Carol Penney
Damn,knew I should have been working on my muscle ups. 90 double unders, piece of cake. 10# wall balls for us old ladies, no problem! Oh! it’s twelve minutes? not 12 hours? Oh well, crank up the music I don’t want to hear myself breathe or cuss.
ItsNickGarcia
Topher: as a dad of a 5 year old girl, this is eye opening. Thanks for the insight and more importantly, keep up the incredible work you are doing.