crossfitreflexion.com
Shawn Wilson — CrossFit Reflexion | Rebuild. Advance. Arise.
http://www.crossfitreflexion.com/coach/shawn-wilson
Shawn is co-owner and founder of CrossFit Reflexion. Shawn is a firm believer in structured programming centered around strength and power scaled to the abilities and conditioning of the individual. Too many people who get into CrossFit look at how the world's best are working out and try to copy it. That's crazy. They just get crushed or injured, worn out, and weaker.". National Academy of Sports Medicine Certified. Pursuing Optimum Performance Training Level I. August 22, 2013. Beaverton OR, 97005.
crossfitreflexion.com
Jesse Udom — CrossFit Reflexion | Rebuild. Advance. Arise.
http://www.crossfitreflexion.com/coach/jesse-udom
Jesse comes from an athletic family; his father was a two time Olympic boxer for Thailand. Jesse grew up playing competitive soccer and olympic weightlifting, an odd pairing, but one that worked for him. Jesse placed 6th and then 3rd the next year at the Jr. National weightlifting competitions in the 64kg weight class. Jesse has been CrossFitting since 2010, and has completed in the NW regionals (team event), while keeping his Olympic lifting sharp at various state meets. August 21, 2013.
kpcrossfit.blogspot.com
KP's Crossfit Blog: October 2016
http://kpcrossfit.blogspot.com/2016_10_01_archive.html
Monday, October 31, 2016. A 3x6 Back Squat, add 10-20# from last week. SHould have been 225#, but wasn't quite feeling up to it. Warm: 10x45, 8x95, 6x145. Main: 5x215, 4x215, 5x215. B (Superset w A) 3x6/leg, bulgarian split squats, bodyweight. 3x6/leg at 41x1 temp0. C For time: 21-15-9. Rx was 115, I did 75# due to elbow issue. D 3x8 strict chinups. Sunday, October 30, 2016. Not quite 10k but the pace is coming back. Fastest pace in 4-5 weeks. A Run 9.59km, 45:46, pace of 4:46. Friday, October 28, 2016.
crossfitreflexion.com
14.5 Results — CrossFit Reflexion | Rebuild. Advance. Arise.
http://www.crossfitreflexion.com/blog/145-results
Click or tap to zoom. Sorry for the time it took to construct this post. We wanted to try and bring in 2013 data and have some overall comparisons between the two Opens. However, after some debate, it was decided we are still too new to really have anything of interest from 2013 to 2014. So, with that being said, in this post we will stick to how 14.5 shaped up only. Click or tap to zoom. April 08, 2014. Beaverton OR, 97005. Master's Games Athelete Joy Burening's Blog. Parisjat Banomyong Umscheid's Blog.
crossfitreflexion.com
Wod — CrossFit Reflexion | Rebuild. Advance. Arise.
http://www.crossfitreflexion.com/wod
Workout of the day. 7 hand release push-ups. Push press hr pushup medley (5x5 push press @ hap 15 hrpu ; 2 min rest ). Rest begins after hand release pushups. 150 double under buy in. 14 plate walk overs. 30 seated chest pass20/14. 150 double under cash out. 150 double under buy in. 10 hand stand plate walk overs @ 1x45 lb plate. 30 seated chest pass 20/14. 150 double under cash out. Falling after walking over voids the rep. 200 med ball seated chest passes. 5 lunges each leg. 8 toes to bar. 5 toes to bar.
kpcrossfit.blogspot.com
KP's Crossfit Blog: September 2016
http://kpcrossfit.blogspot.com/2016_09_01_archive.html
Wednesday, September 28, 2016. A 20 min AMRAP - try to do at sustainable pace. 15 (/side) skater squats. 10 HSPU (I did 10,10,9,9,8). 5 rounds even (scaling pushups as above). B 1 round every 90s for 9 rounds. 3x95, 3x115, 3x135. Tuesday, September 27, 2016. A 3x8 OH Press @ 60%. Warm: 2x5 @ 45#. Main: 3x8 @ 85# (63%). B 3 rounds, each for time, 4 min b/t. 5 burpees over erg. 5 Power Cleans 155#. Times: 1:47, 1:46, 1:47. C 3x Tuck Front Lever. 2x 1 leg extended. 1x straddle (held for 2-3s). Actually had ...
kpcrossfit.blogspot.com
KP's Crossfit Blog: January 2017
http://kpcrossfit.blogspot.com/2017_01_01_archive.html
Tuesday, January 31, 2017. 10 KB deadlift 36#. 10 KB one leg deadlift 36#. 10 KB Goblet Squats 36#. A 6 min AMRAP. 4 power cleans 115# (Rx was 135). 10 HSPU (I did strict). 3 rounds 5 reps. B 6 min AMRAP. 5 deadlift 275# (I did 205#). C 6 min AMRAP. 10 T2B (Rx was 12). 12 Goblet squat 53# (I did 36#). 3 rounds 5 reps. D 100 pushups (Day 12). E 8 HSHold (in between sets of PUs). F 3 back bridges. Monday, January 30, 2017. A Build to a heavy 2-rep hang power snatch. 5x45, 3x65, 2x75, 2x95, 2x115, 1x125.
kpcrossfit.blogspot.com
KP's Crossfit Blog: December 2016
http://kpcrossfit.blogspot.com/2016_12_01_archive.html
Saturday, December 31, 2016. 5 each of all movements below. 16 v-ups (subbed for T2B). Score: 7 rounds, 20 reps (272). Score:3 rounds, 2 reps (110). 20 ring rows (subbed for pullups). 16 box jumps 24". Score: 3 rounds, 14 reps (122). 20 KB Swingss 53#. 16 Goblet squats 53#. Score: 3 rounds, 6 reps (114). 6 MU unbroken (PR! Friday, December 30, 2016. 500m row (2 min slow, 1 min med, 1 min fast). 5 min amrap Squat clean thrusters for #'s 95/135/165 choice. I did regular thrusters at 95# - 42 of them. Round...
kpcrossfit.blogspot.com
KP's Crossfit Blog: June 2016
http://kpcrossfit.blogspot.com/2016_06_01_archive.html
Thursday, June 30, 2016. B Work to a heavy Squat Clean and Jerk. 3x45, 3x95, 2x115, 2x135, 2x155, 2x175, 2x185 (clean only, failed jerk, both times). C 3 rounds, not for time. 3 banded front lever pulls. D 3 rounds, not for time. One Arm Chinup progression. 2: 3/arm holding at wrist. 3: 1/arm holding at forearm. Tuck Back Lever, 5 sec. Wednesday, June 29, 2016. A Partner Wod. Trade off as needed - for time. 200 wallball (10x10 each). 100 T2B (10x5 each). 50 Goblet squats 70# (5x5 each. I did 53#). Suppos...
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