Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Sarah and Peter continue their quest for S&C enlightenment. Here's the video highlights from the Onramp 6 WOD. They're actually done with 7; I'm a bit behind. I'll get that out soon. 'Til then, enjoy:
There is nothing - absolutely nothing - half so much worth doing as simply messing about in boats. - Kenneth Grahame
Past, present and future members of KS&C appeared at the dock this morning for a Learn To Row day. Kirsten and I had a great time getting people into boats and on the water for some real rowing. Everyone already knew how to row on an erg, so it was just a matter of handling the oars and getting used to the feel of the boat. After some dock drills with just the oars, we took two people at a time; one in the double with Kirsten while I coached one in the 'Fischer-Price Boat.'
What kind of shoes to wear for WODs came up for discussion yesterday. I thought I'd get it down here in writing.
Short answer:
For WODs, skateboarding shoes, specifically 'DC's.
For running only, flat-soled running shoes; Inov8 f-Lite 230s are nice as long as you run properly (i.e. correct Pose technique.)
Longer answer; why? Two things.
Differential; the difference in height at the heel compared to the ball of the foot. Flat-soled means no more than a few millimeters differential. DC's and Inov8s have very small (3mm) differential. The large differential running shoes with their padded heels encourage heelstrike landing when running and discourage proprioception when lifting.
Proprioception: The body's sensory system to tell where it is. Feet are endowed with lots of sensors. Lots! With cushy heeled shoes, your foot's contact with the ground is blunted; sensations are muffled. The proprioceptors try to get a feel for where the ground is. Through the cushion the ground seems to shift. The body continually tries to steady itself, overworking stabilizing muscles. More work, less security, less safety.
Flat-soled, thin-soled shoes encourage ball-of-foot landing when running and give good ground feel when lifting. You'll have to pony up and learn to run properly, though. Cushy running shoes are designed to compensate and protect against poor running technique. (If they do solve problems for the feet, the problems just travel up the leg - knees, hip, back.) Run poorly without that protection, ouch!
If you're not ready for Pose-style running yet, bring running shoes in case you get a WOD with running in it.
That's it out of my head. I've been trying to get the ideas straight in my head; I hope the facts are all there in order. Begin with skateboarding shoes for WODs. That will get you started. I haven't even mentioned weightlifting shoes for those heavy days! Oh, my!
