WOD 181001

Welcome to the “new” blog!

This is just one of the changes you can expect to see over the coming months at Kingfield. We are in the process of improving our process. Last week, I spent my evenings in small discussion groups with members. I asked them for feedback - what are we doing well? What could we do better? What would you like to see offered at Kingfield? What would improve our process? The response was equal parts fascinating and motivating. My take away: We do our thing well - pretty damn well. But we can do our thing better. Much better.

So for the remainder of 2018 and continuing straight into 2019, you can expect change. These changes may be small - like condensing the blog or streamlining social media or small adjustments to the schedule - or they may be bigger (stay tuned!). Either way, we are seeking improvement. For us. For you. For our community. As coaches, we are constantly challenging you to be a better version of yourself. This is our chance to be challenged and create a better version of Kingfield.

Some of these changes will be discussed here. Others will be communicated via email or other outlets. If you have questions, don’t hesitate to ask. If there are things you would like to see at Kingfield or you have suggestions, comment below!

-Caitlin


WOD 181001

Strength - Back Squat sets of 3 @ RPE 7*

Athletes will have 20 minutes to work on sets of 3 of the back squat at an RPE of 7. The focus should be on controlling the descent and standing fast.

*RPE of 7 means at the weight you are using, you feel you could do 2-3 more reps after you complete your set of 3.

Metcon - FOR TIME:

150 Double unders
500m Row
50 Wallballs (20/14)

10 minute time cap