4/26/2010

''Fran'' (04.26.2010)

Warm-up Drills (04.26.2010)
400m Run
12-9-6 reps each of
Thrusters (PVC)
Jumping Pull-ups

''Fran'' (04.26.2010)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

Post times to comments.


Skill Development (04.26.2010)
4 Rounds at your own pace of
15 x GHD Sit-ups
15 x Back Extensions
:30 x Handstand Hold

Notes: Use the time spent in your handstand position to work on the next stage in advancing this skill. Modified Wall to Wall, Wall to Freestanding, or Freestanding to Walking.

CrossFit Endurance WOD (04.26.2010)
''Tabata Intervals''
8 Rounds of (:20 x :10 rest)

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: Damper Setting 8-10

Post distances to comments.

18 comments:

Brian said...

6:39 RXD

Anonymous said...

6:15 rx'd

Indy


5:48 rx'd @ 65

Khan

Anonymous said...

"Fran"

2:40 Rx'd

-Troy

Anonymous said...

"Fran"

9:21 with 45lbs

Shy

Kristina said...

Fran

6:44 rx'd @ 65

Anonymous said...

Fran

5.32rx'd...2min PR

Dang!

Anonymous said...

5:31rx'd

Scott

Anonymous said...

Rick, here is that video I was telling you about.

http://www.ebaumsworld.com/video/watch/80723797/

Dang!

Anonymous said...

"Fran"
9:01 RX'd
Chris

lewis.robertdavid@gmail.com said...

Fran

7:39 rx'd


-Bert

Anonymous said...

FRAN.....

6:55

Billy the tuff

richard said...

FRAN...

7.06

Rick

sdaghir@gmail.com said...

I'm absolutely in awe of the performances everyone put up today across the board. Nothing makes us happier than seeing PR after PR fall when we throw a named benchmark WOD into the pit with our savages.

Andrew said...

8min
21-15-9
95lbs thrusters
95lbs sumo deadlift high pull

Anonymous said...

"Fran"

7:23 rxd

Christian

Anonymous said...

4:01 Rxd

Adam

Anonymous said...

Fran 5:47

B-rye

Peter said...

Fran - 65#

9:55