Nolan

Kopion CrossFit had its first workout on land of "B"east quad. I borrowed a workout called "Nolan" from CrossFit Scottsdale named after Hall of Fame pitcher Nolan Ryan. This workout dealt with the longest time domain (30 minutes to 1 hour) that we work in. It was great to welcome three new people to the CrossFit family: Tommy, Jesse and Israel. They came for a beast of a WOD. The workout tested our mono-structural capacity (running), ability to control and external object ( dumbbells) and our own body (pushups and sit ups). As always the objective is to do more work in less time.

Run 1 lap
10 DB thrusters, 20 pushups, 30 sit ups
Run 3 laps
10 DB thrusters, 20 pushups, 30 sit ups
Run 6 laps
10 DB thrusters, 20 pushups, 30 sit ups
Run 9 laps
10 DB thrusters, 20 pushups, 30 sit ups

It is time to up the ante. Training will be intense. I expect people to show up on time ready to do work. If you put in the effort on a consistent basis you will not be disappointed with the results.

The schedule for the rest of the week is as follows:
Friday we will meet at 3:30 pm outside the SRC and we will leave for Vertical Endeavors to go rock climbing. The cost will be $15, but it will be a good time. I expect that we will be back on campus around 6:15.
Saturday we will meet at 9 am in the SRC. Everyone will be doing the workout with Connor and myself, and it will be difficult.


Things to consider in the coming weeks. The entire month of November there will be a Paleo challenge. I will post an article about that shortly and more details of the diet, which is the CrossFit model of nutrition will follow. The first week of November we will have another competition day with a paleo dinner to follow. The second week of November I am think of having a Hero WOD week. This will be a lot of fun, but also a great challenge as the Hero WODs are a mental battle. I would also like people to come up with a list a five goals that they want to achieve by Christmas. You can write them down and give them to me or send them in an email and then I will put it on a whiteboard and then we can check them off when they are accomplished. I believe goals are a great way to measure progress and push yourself. Remember it is not how you do compared to the person next to you, but if you are beating your times, lifting heavier weights, and achieving your goals. I am very excited for the next 8 weeks. I hope to see everyone tomorrow for a great session of climbing.