4/18/2010

''Heavy Front Squats'' (04.19.2010)

''And there will be Savages among them...''
Tomorrow is the Boston Marathon and we've got four of our crew indulging in this infamous 26.2 mile jaunt. Rambo and Jared (Fogle) have both been training to run this thing for several months, and now they will be joined by Nate and Matt who are going to hike the event with boots and 40lb packs on (completely an impulse decision). We want to wish everyone luck, take names and have fun.
The link below is to the official Boston Marathon website where you can track individuals running the race as they rip up the mileage in real time.


The Boston Marathon Homepage






Warm-up Drills (04.19.2010)
Row 7 minutes (Hold strokes per minute at 30-34, adjust damper setting accordingly)
2 Rounds of
9 x Burpees
9 x Medicine Ball Cleans (20lbs)
Shoulder Dislocates (PVC)
Samson Stretch

''Heavy Front Squats'' (04.19.2010)
With a 10:00 running clock perform three heavy 5 rep sets of Front Squats, resting as needed between.

Post loads to comments.

''Lucinda'' (04.19.2010)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
KB Swings (24kg/16kg)
Front Squat (135/95lbs)
Push Press (135/95lbs)
Toes-2-Bar

Post times to comments.

CrossFit Endurance WOD (04.19.2010)
''Time Trials''

Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT
Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT
C2: SC: 3k, LC: 5k, U: 8k

Post times to comments.

11 comments:

Anonymous said...

GOOD LUCK RAMBOO AND ALL OTHERS RUNNING THE MARATHON. WE ARE PULLING FOR YOU.

OD

Brian said...

115/165/165

29:49 with the Cadillac KettleBell. Dropped down to 115lbs on the 7rep set.

Anonymous said...

"Heavy Front Squats"
225/255/275

"Lucinda"
20:07 Rx'd w/ 2 pood Cadillac.

-Troy

Anonymous said...

Heavy Front Squats
165/195/215PR

"Lucinda" ripped my heart out
32.35 @135 rds 10 thru 8
@115 7-1
2 pood Caddy ridin' on dubs

Dang!

Anonymous said...

Heavy Front Squats
115/135/155

"Lucinda"
22:02 95lbs, 24kg KB

Anonymous said...

15:46 W 135 front squats and push press 35 pound plate KTB, ab mat sit ups

Adam

Kristina said...

Heavy Front Squats
85/95/115

Lucinda
18:22 65lb front squats and push press

Anonymous said...

Front Squats
135/145/155

Lucinda
95#, 24kg KB
24:??

Mark

lewis.robertdavid@gmail.com said...

Front Squats
155-175-185

Lucinda
95# & 24kg

21:07

-Bert

Anonymous said...

Heavy Front Squats - 65/85/105

Lucinda modified 10-8-6-4-2
16kg 65# Front Squat & Push Press, Knees to elbows.

10:40

peter

Anonymous said...

85/105/125
16:53

Khan


135/155/175
19:56 @95lbs

Indy