Kopion Crossfit

Kopion Crossfit is an opportunity for Wheaton College students and community members to experience a new level of fitness through the principles embodied in Crossfit. By performing constantly varied functional movements, executed at high intensity, over broad time and modal domains, a greater general physical preparedness and health will be achieved. The sense of community, coupled with the competitive spirit, makes Crossfit more than a fitness program. It is a lifestyle.

Thursday, September 16, 2010

The Pretty WOD

Named by Danny (for reasons still unknown) today we did the Pretty WOD.

WOD:

3-3-3-3-3 Back Squat

Get heavy while maintaining PERFECT FORM. We have been practicing the squat, and today we worked on mastering it with a heavy load. We got super heavy, and we saw some great form out of Danny, Brieg, and Pohl. Good stuff.

Here Johnny P demonstrates excellent form and mobility. Notice how his head is up, back is flat, knees are tracking over the feet, heels on the floor, and his thighs are LOW, below parallel, awesome.

Then:

10 to 1 pullups

1 to 10 pushups

Do 10 pull ups, then 1 push up. Then 9 pull ups, then 2 push ups. Continue this pattern until you do 1 pull up and 10 push ups. Killed the arms and shoulders, fun little way to end todays workout.

1 comment:

BrandonSeptember 17, 2010 at 1:26 AM
Awesome wod! I hope to impart some new knowledge from the cert this weekend. Also we should have two new crossfitters monday. Get pumped!
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