9/15/2009

Deadlift, Burpee Met.Con. (09.16.2009)

Warm-up Drills (09.16.2009)
500m Row
Samson Stretch
30 x Medicine Ball Cleans (20/14lbs)
Samson Stretch

Deadlift, Burpee Met.Con. (09.16.2009)
Five rounds for time of:
5 x Deadlift (275lbs)
10 x Burpees

Post times to comments.

Skill Development (09.16.2009)
Choose one of the following
2:00 x Ring Support
or
20 x Ring Dips

Note: If you already have a solid 2:00 Ring Support Hold then use as many sets as necessary to accumulate 20 full range of motion Ring Dips without any kipping.

CrossFit Endurance WOD (09.16.2009)
8 Rounds of :20 max effort x :10 rest for your choice of the following:
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8

Post distances to comments.

20 comments:

Jared a.k.a FoGLe said...

Yo Samy I just ordered a set of rings. Any good journal articles on them or refrences for dips, push ups, muscle ups, etc....

I posted a photo in my blog of the Savage Society being represented on Al Basra Oil Terminal. My little piece of heaven 100 feet above Iraqi waters.

I cant wait to get back and start slaying it. I have big plans for my socks....

-FoGLE

Anonymous said...

135lb dead lift - 7:14

mikolaĆ­

Anonymous said...

Lynn
5 rounds
5 deadlifts 155/135
10 burpees
7:27

Anonymous said...

Dan H.
5 rounds
5 deadlifts @275/10 burpees
4:41

sdaghir@gmail.com said...

Jared,
I just tried to email you several articles on ring training and the Starting Strength stuff I saw you mention in your blog but the email got bounced back. Shoot me an email with a confirmed address that will work so I can send that stuff over. Sicky pictures too, by the way.

Anonymous said...

5 x 245# deadlift
10 Burpees

5 rds 10:23
Mark

Big Ben said...

5 rounds as rx: 8:04

Kristina said...

135lb deadlift

8:24

Anonymous said...

155lbs deadlift - 6:21

Sam

Anonymous said...

7:17 as rxd

Jim

Anonymous said...

Fun stuff after a PST...
As RX'd 10:12

Impressive work from everyone in the afternoon; you guys are animals.

Dang!

FOGLE said...

yo samy.... yarisj7@hotmail.com

Anonymous said...

WOD as RX'D

5:10

Billy tue tuff

katie said...

5:50 - mayhem with 135 lb deadlift

Nick said...

as Rx'd

4:00

-Rambo

Anonymous said...

5:55 w/ 185lbs

Indy

6:31 w/ 135lbs

T.Khan

Bert said...

20090916 - Deadlift Burpee Metcon

6:34 scaled to 225#

20090916 - Tabata Rowing

902 meters total.

Anonymous said...

6:30. not sure of the weight but it sure wasn't 225, 155 maybe? forgot to count it

Jake

Anonymous said...

5:48
155# Deadlift
10 Burpees
5 rounds

Thanks for making me hang in there Mike and all the gang. I was able to do this WOD in a great time.

ChaCha

211 said...

Deadlift/Burpees as rx'd

3:40

Mike