We have LOTs of outdoor workout space

Wednesday 181212 30on, 30off

On Tuesday the Pepperdine sports medicine class retested their “Fran” from 2 months ago. With the exception of one athlete who did the pull ups as prescribed, all other participants used ring rows as a modification. All athletes used a squat rack for their barbells rather than cleaning from the ground (we had not yet done many cleans at that point) and used the exact same loads as they did in October.  One athlete used a single 20# DB thruster due to a shoulder injury back in October- so she repeated the same today (though accidentally wrote 20kg on the chalkboard). Of the 12 athletes in class, 10 of them have “apples-to-apples” comparisons, two athletes didn’t do Fran in October, but did do it today. Only the data for the 10 athletes with pre and post test scores are included in the data below.

Nine of the ten athletes improved their times over the 2 month period. The biggest improvement was a 1 minute 40 second drop in time and the smallest improvement was by 30 seconds. On average, the improvement overall was about one minute and 7 seconds. Across the 9 athletes who showed improvement, there was an overall decrease in work time of 14.2%… which is a phenomenal increase in performance. The athlete who lost 4 seconds from pre to post think that she went out too slow- trying a strategy that didn’t pay off in the long run. She thinks that had she gone out faster, she would have definitely bested her previous time.

Pre and Post test Fran data for SPME 440 students

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete 7 rounds of many reps as possible in 30 seconds with 30 seconds break of:
toes to bar
bodyweight deadlifts
handstand hold (Rx+ handstand push ups)
Post total number of reps for each movement over the entire 28 minutes.

Wednesday 5pm Specialty Class: Underground Strength 

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