9/07/2009

''The Chief'' (09.09.2009)

Warm-up Drills (09.09.2009)
Complete the following at your own pace
400m Run
11-9-7 reps each of:
Handstand Push-ups
Pull-ups
Box Jumps (20'')

''The Chief'' (09.09.2009)
Max rounds in 3 minutes of:
3 x Power Cleans (135lbs)
6 x Push-ups
9 x Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Skill Development (09.09.2009)
Complete the following in as few sets as possible:
1:00 x Prone Plank Hold
1:00 x Right Side Plank Hold
1:00 x Left Side Plank Hold
1:00 x Superman Hold

CrossFit Endurance WOD (09.09.2009)
Hold pace/split times at 90% of your previous best for the given distance
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
C2: SC: 2k , LC: 3k , U: 6k

Post times to comments.

18 comments:

The Don said...

damn it looks like you guys had some mayhem going on and i missed it.

Bert said...

Yeah Don, we missed you, as it was a blood bath. We'll wreak some havoc during Thanksgiving. And I'm sure tomorrow will be brutal.

PS - Samy any thoughts on that barbell set? If it'll do me right, it would be a steal to get for less than $100.

Anonymous said...

The Chief
4+3PC+6PU+4Squat/4/4/4/4+2PC

Dang!/Kyle

Anonymous said...

5+3/5/4+2/4+3/4+5

Jim

Bert said...

20090909 - The Chief


(Scaled to 115lbs)
Round 1: 5 + 0/0/0
Round 2: 4 + 1/0/0
Round 3: 3 + 3/6/1
Round 4: 4 + 1/0/0
Round 5: 3 + 3/6/6

Big Ben said...

The Chief - rx'd

4/4/3/2/2

Anonymous said...

The Chief
4/3/3/3/3 - 80 pounds.......Thanks OD for cheering me on. I am typing this with my nose because my arms are so freaking sore.

ChaCha

Anonymous said...

Staci - 4/4/3/3/3 75#
Dan - 4/4/3/4/3 Rx'd

Anonymous said...

The Chief
As RX'd
5/4/3+1PC/3+1PC/2+2PC
Mark

Anonymous said...

The Chief
I really liked this one!

115 lbs
Rounds: 4+3, 4+3/4, 4+3/6, 4+3/6/8, 5+2

Cha Cha- That is friggin Hilarious! If you have a black and blue nose tomorrow we'll know why. =)

-PK

211 said...

The chief. Rx'd

22 rounds

Mike

sdaghir@gmail.com said...

Mike, you had 24 Rounds.

Anonymous said...

as Rx'd

6/6/5/5/4

-Nick

FoGlE said...

Unreal workout. One of my favorites in a long time.

5/5/4/3/3

FoGLE

Anonymous said...

2/4/3/3/3 - 15 ROUNDS

My form was horrible on this! Don't know what the hell my problem was but will slay it next time.

And to quote Mike - It's not that I'm not strong enough, Just do it better! Thanks for the motivational words Mike! lol

Dos Deb

Anonymous said...

the cheif

15 rounds at 135lbs
Jake

Anonymous said...

The Chief 12 rounds at 86lbs

Sam

Anonymous said...

5/4/4/4/2 65lbs

T.Khan