9/09/2009

''The Broomstick Mile'' (09.10.2009)

Warm-up Drills (09.10.2009)
1000m Row
Samson Stretch
Hip Mobility Drill
Link: Hip Mobility Drill Demo Video

''The Broomstick Mile'' (09.10.2009)
25 x Back Squats
25 x Front Squats
25 x Overhead Squats
Run 400 meters
25 x Shoulder Press
25 x Push Press
25 x Push Jerk
Run 400 meters
50 x Squat Cleans
Run 400 meters
50 x Snatches
Run 400 meters

Use PVC pipe/25lb/45lb Barbell for all the movements.
Putting your barbell or PVC down other than for the 400m runs earns 5 burpees per offense.

Post time to comments.

Skill Development (09.10.2009)
Complete one of the following options at your own pace:
9 x Full Extension Muscle-ups
or
15 x False Grip Ring Pull-ups
15 x Ring Dips
or
21 x Pull-ups
21 x Paralette Dips

CrossFit Endurance WOD (09.10.2009)
1:1 Pacing
Swim, Bike, Run, or Row (C2)
3 Rounds of
1:00 x 1:00 rest
1:00 x 1:00 rest
1:00 x 1:00 rest
Hold distances as close to your best score as possible.
You will work a total of nine minutes in this WOD.

Post distances to comments.

23 comments:

Anonymous said...

*SLAM* the hammer falls.
Who conjured up this madness? I LIKE IT.
-PK

Anonymous said...

It looks bad but I have a feeling its not as bad as it looks

-Jake

Anonymous said...

Broomstick Mile

29:11 with 45lb barbell, no fouls.

Dang!/Kyle

Anonymous said...

Well, not as bad as I thought, but still not easy.

Broomstick Mile
Time: 33:21

-PK

Anonymous said...

Broomstick Mile 45# Bar

31:54

Mark

Samy - I am planning on coming in around 7ish. Will do my rowing and skill dev. Then we can go do that errand you spoke of if you want?

sdaghir@gmail.com said...

Mark, thanks that sounds great. I'll see Dos Deb in a bit here, she is dying to get rid of that thing... which is strangely appropriate.

Anonymous said...

28:10

Jim

Anonymous said...

Broomstick Mile
28:40 15 pounds and NO burpees hehehehehe......oooh that could get me into trouble.......

ChaCha

katie said...

Broomstick mile
34:50...motified

25lbs barbell
5 laps around my house (guesstimating = about 400m)
and 3 times stepped in dog poop, different piles in case anyone was wondering. Thanks Andy.

jefe'- i think we need to clean up the yard!

Big Ben said...

broomstick mile

33:24

Anonymous said...

28:08 RX'd

-Nate

The Don said...

andy needs to get busy and eat his own fecal matter.

Anonymous said...

Lynn
Broomstick Mile w/baby bar
26:32

Anonymous said...

As Rx'd

24:23

-Nick

Anonymous said...

Broomstick Mile

25:19 rx'd

Mike L.

Kristina said...

Broomstick Mile

29:08

Anonymous said...

broomstick mile as rx'd--don't get to say that often.

34:12

Jake

Anonymous said...

Broomstick mile - no I am not a witch! Used the PVC pipe for a time of 27.27. Not bad for an old lady

OD

Anonymous said...

Broomstick Mile - 25lb

29:40

Bada Bing - even though you got stuck doing a set of burpees, you finished strong. Way to go!

Anonymous said...

whoop... above is Dos Deb... lol

Anonymous said...

Broomstick Mile - 15 lbs for 29:10 I think if I remember right. It was 29 something. I always forget my cell phone to take a picture. ~Staci

Anonymous said...

Broomstick Mile 45lbs for 38:31

Sam aka Bada Bing

Anonymous said...

24:50 with the 25lb bar.

T.Khan