Friday, January 7, 2011

Jan 7, 2011 WOD

Practice Kipping

Kipping is using momentum to get more work done. In CrossFit, power is king. Power is defined as intensity, and intensity is the time rate of doing work. The greater your work capacity, the fitter and therefore the healthier you are. Optimal health is work capacity. To the extent that you are capable of doing x amount of work in x amount of time, that defines your health. Makes sense to me!

So kipping is a means of getting more work done. It requires coordination, strength, power, and stamina. Kipping is not "cheating" unless you call doing more work "cheating." Search you tube for some excellent videos on the subject.


For those not planning to attend on Saturday:

2 rounds

50 wall ball
25 burpees
400m run

For those who DO plan to attend on Saturday:

Deadlift 3 3 3
3 x 2 min combo plank (prone, side)

Post: Stretch, foam, roll, mobility work (don't skip this!)


  1. Start naming your wods, or I'll beat you up next I come down to Corpus Christi!

  2. the guy gets an oly bar and some plates in his garage and he wants to start telling the affiliates what to do, I love this guy! I'm not creative with names but Paula says I should use English names like Basil, Nigel, Alistair, Clifford, Arthur, Ian, etc...

  3. #10 wall ball
    Time: 15:34

    Some ankle pain during the run, but not bad. Slowed me down some though.

    Wednesday's WOD needs to be called Timilton...

  4. I meant Tuesday's chipper WOD, not Wednesday. My bad.

  5. haha @ paula....I can't decide if I like that or not!

    Tim DL - 5 sets of 3
    275, 315, 325, 335, abort last set, back a little tight

    Donnie DL- 5 sets of 3
    275, 315, 335, 345, 365,

    side note: Dan Kozak rocked Grace with 115# - 3:44