Mikko Salo Week Begins!
In “Mikko Salo Week” you compete two metcons within a few minutes of each other, much like the training of the 2009 CrossFit Games champion. The aim in Mikko Salo week is for athletes to find a balance between finding your cliff edge and pacing yourself for two workouts. We’ve found that not only does it prepare competitors for the Invitational but also helps everyone realise that they have the capacity to push themselves harder and do more work than they believe they can.
Workouts of the Day:
“Amy”
5 Rounds of:
5 Push Jerks, 60Kg/40Kg
10 Pull Ups
15 Double Unders
(compare to June 22nd)
then
3 Rounds of:
Run 200m
10 Kettlebell Swings, 24Kg/16Kg
10 Burpee Box Jumps, 24″/16″
(compare to November 23rd, 2009)
If I Hear One More Personal Trainer Say That Squatting Below Parallel Is Dangerous, I May Just Blog About It – Tony Gentilcore
12 Days Until the September Invitational!
Michael Crowley – Athlete Profile
Pat Crowley – Athlete Profile
Bob Duffy – Athlete Profile
Its all very quiet….are people nervous about Mikko Salo week??? Cos i’m psyched……woo woo….just get it done
I’m hoping the runs are dropped due to the rain.
God damn horrid drive in on the bike this morning.
A whole second set of clothing was needed!
Paleo stew for lunch though. Whoop!
Ah Miko Salo week I remember this one from the last time it was ran. Up tomorrow night and looking forward to “Invitational” prep.
Had a spot of metabolic derangement occur over the weekend. Mikko Salo week will help knock that out me.
Ross, it’s very quiet because were saving all the noise for later on!!
Runs dropped due to rain @12;-)
And no, Will, two extra rounds of kettle plus burpee box madness does not equal some runs.
What’s all this nonsense about not running in the rain, The Kyle will be most displeased!
Let’s row instead….can we please???
Is it a 21, 15 and 9 reps for the KBS and Burpee Box jumps??
ah come on people, its only 200 meters 3 times; you’ll be out and back between the drops easily. The wind will be a much bigger problem than the rain – added resistance should make it rx+?
I’m with you Roger, a bit of rain never hurt anyone, unless you suffer from frizzy hair!!
Thought it was 10 & 10 for the KBS and Boxjumps…….have i got that wrong or is it 21,15,9???
It is 10 and 10, edited now. There was also the handy little compare link underneath the workout to check this.
I’m with you Roger – we’ll be ‘out and in between drops’ Plus, the rain will only cool us down after the 1st Metcon!
Lads I am unable to get the t shirt survey link on the e mail to work.What are the questions?Cheers
B.A.M.F. is ? I know what I think it means but I doubt that’s it.
Novice
Bob – 15DU left, 7:36
Eoin M – 4:06/ 9:03 (16kg)
Neale – 3:02, 9:11 (24kg)
Robbie – 3:37, 9:37 (16kg)
Brian – 5:45, 5:54
Ruth – 5:49
Eimear – 5:20, 6:57 (12kg)
Christine – 5:21, 9:!8
Gav F – 4:51
Nickie – 4:00, 7:28
Karl – 4:57, 9:00 (16kg)
Liz – 4:19, 6:03
Aimi – 4:19, 6:03
Leonie – 6:30, 5:56
Intermediate
Rosie – 2 rnds + 2 PU (30kg, B),
Roger – 2 rnds +6 DUs, 7:35
Dave D – 9:30, 7:40 (16kg)
Patrick – 3 rnd (35kg), 7:28
Ross – 2 rnds, 3 rnds
Scottie – 4 rnds, 2 rnds
Barry – 4 rnds, 3 rnds
Shane Fl – 3 rnds (50kg) 3 rnds
Shane H – 3 rnds, 2 rnds
Derek – 3 rnds, 2 rnds
Advnaced
Tony – 6:54, 6:00
Devon – 7:20, 6:41
Pixie – 6:59, 9:00
Aido – 5:24, 8:20
Eamonn – 5:45, 10:45
Jimminy – 4:44, 7:28
Mike – 9:15, 10:00
Gus – 4 rnds, 7:08
Garv – 8:46, 7:00
Sorry but that was extremely weak sauce from me! Really poor effort from…….it will not happen again
First full day back on ‘normal’ food after the Paleo challenge and I must say, I felt like complete crap.
After 2 mins of todays 1st metcon I thought I was going to throw up (Apologies for the graphic detail!). Energy levels were completely zapped and just didn’t feel like myself.
I must say I was surprised as I was expecting the re-introduction of certain carbs to have an even greater energy impact than they had before. Obviously not. Back on Paleo for me tomorrow!
I finally figured out what B.A.M.F. is and then proceeded to vote for it as my choice for the t-shirts, it’s awesome!
Very disappointed with my performance today…. No Gas!!!
I hear you gus, did the exact same. Felt like crap during the met and still after it!!