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Sunday

200802

Workout of the Day

1

Rest Day

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Bradley Hinton
August 3rd, 2020 at 10:51 am
Commented on: Happy, Healthy, and Well Fed

Beautiful story from a beautiful person. When broken people decide not to stay broken, healing can happen. This is health. This is wellness. This is Crossfit.

Thanks Jess for sharing your story... always a fanboy, Brad

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Thierry Planel
August 2nd, 2020 at 7:54 am
Commented on: Happy, Healthy, and Well Fed

Very cool video

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Reza Dehghanzadehsuraki
August 2nd, 2020 at 5:32 am
Commented on: 200802

Here are the summary statistics for July.


Workout days: 23 workouts in 31 days


Workout duration: It is detailed as follows. 9 WOD were taken less than 15 minutes. In fact, 61% of the WOD were taken more than 15 minutes.

  • ≤ 5 min: 1 day (200715)
  • 5 – 10 min: 5 days
  • 10 – 15 min: 3 days
  • 15 – 20 min: 4 days
  • 20 – 30 min: 5 days
  • ≥ 30 min: 5 days


Workout templates: It is detailed as follows. The AMRAP template was used more than for time, unlike June.

  • AMRAP: 9 days
  • For Time: 8 days
  • AHAP + For Completion: 4 days that all of them include a combination of practice SLIPS for 20 minutes and heavy weightlifting movements.
  • For Time and AMRAP: 1 day (200718)
  • AHAP: 1 day (200621)


Muscles involved: These Muscles are listed in order of their involvement times. Gluteus maximus and quadriceps were mostly involved in this month. Then, trapezius, deltoid, triceps and latissimus dorsi, were suffered most pressure.

  • X 33: Gluteus maximus
  • X 31: Quadriceps
  • X 19: Trapezius
  • X 17: Deltoid, Triceps
  • X 15: Latissimus dorsi
  • X 13: Biceps
  • X 11: Gastrocenmois
  • X 9: Soleus
  • X 8: Hamstring
  • X 7: Rectus Femoris, Iliacus psoas, Saratorius
  • X 6: Pectoralis, Rectus abdominis
  • X 5: External oblique, Internal oblique
  • X 4: Rhomboid, Erector spinae, Tibialis antrior
  • X 2: Brachialis
  • X 1: Serratus anterior, Levator scapulae, Brachio radialis


Dominant energy pathways: It is detailed as follows. The focus of this month on the aerobic energy pathway (15 aerobic vs. 12 anaerobic). All 3 energy systems were overlapped with each other. Here, the dominant energy pathways are analyzed.

  • Phosphagen: 5 days
  • Lactic acid: 7 days
  • Aerobic: 15 days


Dominant GPP: It is detailed as follows. In this analysis, 4 skills which depend on training and physiological changes are examined. It is clear that in most programs, skills were involved simultaneously. The strength skill was used significantly more than last month.

  • Strength: 17 days
  • Cardiorespiratory: 13 days
  • Muscular endurance: 20 days
  • Flexibility: 5 days


Skills combination analysis of individual WODs.

  • Cardiorespiratory + Muscular endurance + Strength: 7 days
  • Strength + Muscular endurance + Flexibility: 4 days
  • Cardiorespiratory + Muscular endurance + Flexibility: 1 day
  • Strength + Muscular endurance: 4 days
  • Cardiorespiratory + Muscular endurance: 4 days
  • Strength + Cardiorespiratory: 1 day


Movements used: These movements are listed in order of their usage number. 33 movements were used in this month. The movements variation was more than last month (33 vs. 27). Novice trainers are recommended to follow this pattern.

  • X 5: SLIPS, Run, Row, Push press, Snatch
  • X 3: Back squat, C&J
  • X 3: Front squat, Lunges, Shoulder press, Push jerk, Clean, GHD sit-up, Pull-up, T2B Muscle-up, Push-up, Box jump
  • X 1: Burpee, DU, Overhead squat, Deadlift, SDHP, Bench press, Thruster, C2B, Sit-up, Hip extension, HSPU, Ring row, Wall ball shot, Box step-up


Workout modalities: It is detailed as follows. This month includes 4 triple modality WOD, unlike May and June. The weightlifting modality used more than other modalities (W- 18; G- 17; M- 8).

Single modality: 7 days.      

  • Metabolic conditioning: 1 day (200702)       
  • Gymnastics: 2 days        
  • Weightlifting: 4 days


Couplet modality: 12 days.

  • MW: 1 day (200728)        
  • GW: 9 days        
  • MG:2 days


Triplet modality: 4 day.


 


Workout elements: It is detailed as follows. The triplet element WODs were significantly more than last month (8 vs.3).

  • Single element: 1 day.
  • Couplet element: 6 days.
  • Triplet element: 8 days.
  • More than 3 elements: 8 days.


You can see the full statistical analysis in my instagram page.

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Rick Haskins
August 2nd, 2020 at 1:23 am
Commented on: Happy, Healthy, and Well Fed

Jess, Jared, and the entire Shenandoah Fit team and members are the best human beings around.

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Katina Thornton
August 2nd, 2020 at 12:46 am
Commented on: Happy, Healthy, and Well Fed

Jessica is a poster child for what healthy looks like.

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