Friday, September 30, 2011
Wednesday, September 28, 2011 at 09:12AM Reminder- This Saturday we will have Laura assisting us with rowing skill work in both the 10 and 11am classes.
Laura Thornhill began her rowing career at the University of Kansas in 1995, and began coaching the University of Kansas Crew in 1998. Since, she has coached for the KU Women's Rowing Team, the Bethesda-Chevy Chase High School Women’s Crew, and the Kansas City Rowing Club, where she saw several of her Juniors athletes qualify for and medal at numerous regional championships as well as the US Rowing Youth National Championships. Dozens of those young men and women also have proceeded to row for prestigious college programs across the country and compete at the national and international levels. Currently, Laura coaches Masters women at Alexandria Community Rowing. She is a Level III USRA Certified coach, but desperately misses being in a boat. Laura holds a BA in English from the University of Kansas and received her law degree from the University of Missouri—Kansas City in 2002.
WOD for Friday:
Back Squats
3@ 70% of 1RM
3@ 80% of 1RM
3x 3@90% of 1RM
Complete for time:
*Muscle-ups 5-4-3-2-1
Kettlebell Swings (Russian) 10-20-30-40-50 (1.5/1.0 pood)
*Scale these to the following: Pull-ups (Strict) 10-8-6-4-2
Post weights and time to comments.
Announcements:
Paleo Challenge- Kick off- Saturday, October 15th at 9am!
Informal Team Throwdown- Saturday, October 15th at 10am-
Team Details: Teams of 4 (2 men; 2 females). The back wall will be the list of teams. As you all come into classes, I will be taking note of who intends to participate and if you don't have a preference of teammates, I will be placing your name in spots. Please consider pairing up with someone from class, etc.
Reader Comments (18)
Haha... Kansas City.
This one's for you, Laura: http://www.youtube.com/watch?v=c5EHy91jPQo
BS: 90-100-100-110-110 (forgot to add weight on third set; did 2 sets @80%, 2 sets @ 90%)
WOD: 9:16 w/strict blue band pull-ups
Oh, yeah, Quint? Without corn fields there wouldn't be any irrigation ditches...then where would I have learned to row?
"My SUV doesn't run on corn! Ethanol is a dream and a dumb one." -Daniel Tosh.
BS: 160, 180, 200, 200, 200
WOD: 9:45 -- first workout with muscle ups. Subbed in a few pull-ups when I reached failure. Wasnt pretty, but got some great tips from Greg and hopefully will get better.
BS: 115-130-145-145-145
WOD: 10:42 w/ blue band strict pull ups.
Back Squats
3@95, 3@110, 3(3@125), 4@125 - was feeling really good with these and thought I had good tech. so wanted to try another set to figure out a better max
WOD: 8:53 on box 53# (last 50 used 35# bc my lower back)
great work out. really enjoyed it and thanks greg for all the tips
Back squats: 95, 105, 115, 115, 125
Wod: 8:14 with rx kb and box pullups
Always great to work back squats in the morning -- probably the greatest single movement for developing overall strength. Great work morning crew. Alex and Charles -- great seeing you swing the big KB's. Diana -- fantastic effort with the dead hang pull ups. Joe -- solid work putting up heavy weight squats
BS: 145-165-190
WOD: 6:37 Rx
Great noon class guys!
William- your muscle-ups and kb swings looked awesome! All that muscle-up practice is paying off!
Back Squat- 195-215- 225-225-225
WOD- 9:07 with pull-ups
WOD: 11:14 Rx
BS: 235-255-275-275-295, WOD: 11:44 rxd...Boom!
BS: 115; 130; 145x3
WOD: 7:22, subbed bw pull for muscle ups (5...1)
BS: 75-85-95-95-100
WOD: 6:42 pull ups with box, KB Rxd
I enjoyed joining the 6:00 class... Especially the interesting music and chalk spillage ;)
BS: 65-75-85
WOD: 7:52 (pullups from a box, 26# KB)
Enjoyed the smaller class tonight!
BS: 230 - 265 - 295
WOD: 11:47 w/ box pull-ups