8/12/2009

Pull-up Ascension Ladder (08.13.2009)

Warm-up Drills (08.13.2009)
3 rounds of :
10 x Push-ups
10 x Box Jumps (20'')
10 x Kettlebell Swings (16kg)

Pull-up Ascension Ladder (08.13.2009)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

Skill Development (08.13.2009)
Prone Plank Hold 4 rounds of :20 x :10 rest
Right Plank Hold 4 rounds of :20 x :10 rest
Left Plank Hold 4 rounds of
:20 x :10 rest

CrossFit Endurance WOD (08.13.2009)
Swim: 3x (50m/y + 100m/y + 200m/y)
Bike: 3x ( 1/2mile + 1 mile+ 2 mile)
Run: 3x ( 200m + 400m+ 600m)
C2: 3x ( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

Stable News:
There are a lot of big things happening around here as we continue through the process of scheduling dates to host two CrossFit certifications up here in our very own Stable of doom:
CrossFit Run/Endurance Certification and CrossFit Olympic Lifting Certification.
What we need right now is a general idea of how many people are interested in attending each cert so we can accurately plan for the logistics involved. Feel free to shoot me an email or post comments if you are interested...
It's about time we take things to the next level.

Any of our athletes running the Cigna 5k are more than welcome to come by prior to the start and execute a race specific warm-up... remember how max effort days require us to prime ourselves for top level performance? Running a 5k time trial is no different.

27 comments:

Anonymous said...

5 sets plus one

~mikolaĆ­

Anonymous said...

10 sets + 8
Heidi

Anonymous said...

Good Luck to those running the Cigna 5K !!!
Mark & Heidi

Anonymous said...

Pull Up Ascent Ladder:
14 sets +13

PS- Sammy have you seen my lost puppy? LOL

-PK

Anonymous said...

Pull Up Ladder:
14 sets + 13..dang!

Muse-Knights of Cydonia is the new anthem.

Kyle

sdaghir@gmail.com said...

Kyle's new nickname is Dang.

Anonymous said...

Samy, I found some UNREAL Chuck Taylor's in my house.

Dang

Anonymous said...

Pull up ladder:
13 sets DH

Samy - If it is cool with you I am planning on coming in to do the "CFE" on a rower around 6ish..

Mark

Anonymous said...

Joe F
pull-up ascension ladder-9min+4reps
"CFE"-swim 3x50/100/200yards
time
50sec/95sec/3:20min/5:45min(total time)
45sec/90sec/3:15min/5:30min(total time)
45sec/90sec/3:30min/5:45min(total time)

The Don said...

whos kyle?

sdaghir@gmail.com said...

That's the Memphis fight club, Don.

Mark: Sure, see you then.

Mike Molloy said...

Samy, Definitely interested in the seminars. Moreso in the Oly one but I'd sign up for both.

Mike

Anonymous said...

Mike H

Pull up ladder:
10 sets

Anonymous said...

Paul you can find your lost puppy on your walk back and forth to the gym at 6 in the morning because im no longer giving you a ride.

11 sets +9

The Pup, samy your lucky im afraid of the burpee tax

Anonymous said...

Pull up ladder

10 sets plus 8

Indy

Anonymous said...

First day at xfitnh
Pull up ladder

14 sets + 8

Kevin Jones

Anonymous said...

Wod as Rx'd

pullups 10 minutes plus two (and minus two LARGE caluses that ripped off at the 7 minute mark) oops! The the Russian to clean the f#*king pullup bars a lot of that happened today.

Billy the tuff

Bert said...

13 Rounds + 13

katie said...

extension ladder (yes kent, we are still keeping a list if your out there!)
7 rounds +7

nice job to the peeps who ran the 5K!

Big Ben said...

8 + 1 on green band one legged

Pretty excited about that since 2 weeks ago I couldnt do 1 both legs in the green band! love this $#!T

Anonymous said...

Lynn
Pull up ascension ladder
9 minutes/9 rounds

Anonymous said...

7 rounds
Nate

Mike Molloy said...

Mike M

20 rounds + 16 reps.

Anonymous said...

Crossfit Endurance
C2 3X(250M, 500M, 700M)
.58/1:58/2:58 (5:54 total)
:56/2:04/2:57 (5:57 total)
1:02/2:05/2:56 (6:03)
Mark

211 said...

Pullup ladder

Mike C. 15 rounds plus 12

Jill 5 rounds.

Great work to all those that ran the 5k. Great to see all these new faces and posts around here.

Jennifer said...

Pullup ladder

Jenn 13 rounds + 10
Mike M. 20 rounds + 16

jess said...

13 rounds +9
and i too am down a few callouses
awesome pictures from the 5k...nice job to all