9/17/2009

Max Effort Push Jerk Triples (09.18.2009)

Dan,
Thank you for all your help over the last few weeks, it was a privilege to have you in here Coaching. Your passion for CrossFit is something those you worked with were honored to share. We can't wait to see you back in here after your tour, but until then you can definitely expect some truly ridiculous care packages from this family of yours in the Stable... after all, your Mom does train with us.
Fair winds and following seas, brother.

Warm-up Drills (09.18.2009)
Run 400m
20 x Burpees
20 x Abmat Sit-ups
20 x Back Extensions

Max Effort Push Jerk Triples (09.18.2009)
Push Jerk 3-3-3-3 reps
Rest 3:00

SDHP, Ring Dip Met.Con. (09.18.2009)
Complete 7 rounds for time of:
12 x Sumo Deadlift High-Pull (95lbs)
12 x Ring dips

Post loads and times to comments.

Skill Development (09.18.2009)
Complete 3 Rounds of the following at your own pace
Burgener Drill (45lbs)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Hang Squat Snatch x 3
Video Link: Sage Burgener Demo Video

CrossFit Endurance WOD (09.18.2009)
''Intervals''

Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
Example: For rowing you would find your best 250m time and attempt to hold a pace that represents 90% of it.

Post times to comments.


11 comments:

Anonymous said...

95-105-115-120F

14:47 on 5 rds 65lb SDHP and 12x ring dip w/green band (blast the green band!!!)

~mikolaĆ­

ps... sorry for the drum and bass this morning. thought it would get the blood pumping as good as bringing "the rock" :0)

Anonymous said...

Push Jerk-115/135/155F(Push Press)/145
Gotta work on the technique.

7 Rounds SDHPs & Ring Dip as RX'd: 12:12

Have a great weekend everyone!

Dang!

Anonymous said...

PUSH JERK TRIPLETS

95 / 115 / 125 / 135x2 and F on #3

SDHP & RING DIPS:
Did 2 rounds as Rx'd, then dropped to 65 lbs for the last 5 rounds. Ring Dips as Rx'd.
TIME: 10:12

Thanks for the help on SDHP Technique Samy! And the nutrition info. I'll start the zone this morning. (ABOUT TIME HUH?!)

-PK

Brendan Jay Townsend said...

Samy,

Check your e-mail! As of the 29th, I will no longer be on this 7 to 7 day shift bs and can finally stop torturing myself by seeing my apartment building in your pictures. ...such as, in the fourth picture on this entry across from the clock tower.

Anonymous said...

115/135/165/205

SDHP and Ring Dips: 13:55

Jim

Anonymous said...

Indy

115/135/145/155F

SDHP and Ring dips 12:36 Rx'd
Birthday NBC WOD 6:03

Khan

65/75/80/85

SDHP and ring dips 12:34 with 65 lbs

lewis.robertdavid@gmail.com said...

20090918 - Push Jerk Triples

135-155F(1 rep)-145-150F(2 reps)

SDHP & Ring Dip Met Con
18:21 rx'd



I used the varsity athletic center today and nobody said anything to me. The best part of the WOD was someone actually helped me put my rings up, as opposed to telling me that I can't use them. I think I've found a new home for the UMass Lowell fire breathers.

-Bert

Big Ben said...

push jerk triples - need form work
135-145-155f-155f

sdhp & ring dep met con
9:04 - jumping ring dips

Anonymous said...

Push Jerk Triples - 95/105/115/125

SDHP & Ring Dip - 12:57

Sam

Nick said...

185/195/205/215F

WOD
as Rx'd
7:06

Rambo

Anonymous said...

Lynn
Push Jerk triplets 75/80/85/95F
7Rounds - 12 sumo deadlift high pulls @65#
12 ring dips (jump up ring support)
14:43