Jun 14, 2016

Wednesday 16.06.15

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
For Effort:


Run 8 x 200 meters at 80% RPE. Try to keep a consistent pace across the repeats. If you have a metronome or pacer, use it.

Mobility WOD
- Calf stretch then couch stretch.  2 minutes each leg; 2x.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- In sports and particularly exercise testing, the rating of perceived exertion (RPE), as measured by the Borg rating of perceived exertion scale (RPE scale), is a frequently used quantitative measure of perceived exertion during physical activity.[ In medicine this is used to document the patient's exertion during a test, and sports coachesuse the scale to assess the intensity of training and competition. The original scale introduced by Gunnar Borg rated exertion on a scale of 6-20. The seemingly odd range of 6-20 is to follow the general heart rate of a healthy young adult by multiplying by 10. For instance, a perceived exertion of 12 would be expected to coincide with a heart rate of roughly 120 beats per minute.

1 comment:

Dwayne Beasley said...

8x200 with Angela, Dave, Joel, and Nick. Maintained consistent splits across all 8 bits of work. Bout a 1:2 work:rest interval