12/20/2010

''Bench Press 5-5-5+ and Cruller'' (12.22.2010)

Warm-up Drills (12.22.2010)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12 x KB Swings (24/16kg)
12 x Pistols (alt.legs)
12 x Toes-2-Bar (strict)
12 x Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Dislocates (PVC)
-Inchworms

''Bench Press 5-5-5+'' (12.22.2010)
Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

''Cruller'' (12.22.2010)
Complete the following for time
10 x Squat Clean (135/95lbs)
50 x GHD Sit-ups
8 x Squat Clean (135/95lbs)
40 x GHD Sit-ups
6 x Squat Clean (135/95lbs)
30 x GHD Sit-ups
4 x Squat Clean (135/95lbs)
20 x GHD Sit-ups
2 x Squat Clean (135/95lbs)
10 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (12.22.2010)
Swim, Bike, Run, or Row (C2)
4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!

23 comments:

Anonymous said...

Navy Mike did this wod in 3.42 seconds back in 1994.

Colby said...

Bench press: 100lbs - 11 reps.
Cruller: 17:(45?)

lewis.robertdavid@gmail.com said...

Lance is a dead man walking.

-Bert

(And thus the board will now be used for s#!t talking)

Laura said...

Bench press 85 lbs + 5 reps
Cruller 15:06

Khan said...

Bench Press 85x13
Cruller 16:58 w/ 95lbs & GHD

John M said...

Bench Press 140 X 14

Cruller 17:54

sdaghir@gmail.com said...

Bench Press
165x5
185x5
215x9

''Cruller''
Complete the following for time
10 x Squat Clean (135lbs)
50 x GHD Sit-ups
8 x Squat Clean (135lbs)
40 x GHD Sit-ups
6 x Squat Clean (135lbs)
30 x GHD Sit-ups
4 x Squat Clean (135lbs)
20 x GHD Sit-ups
2 x Squat Clean (135lbs)
10 x GHD Sit-ups

9:50

Thanks Jeff B. and ''M'' for letting me tag along for this one. Ouch. Organs. Hurt.

P.S. Fraternization + 3 beers = helluvahangover

John M said...

Who's the little kid in the middle of the picture? You know, the one that is slightly taller than the dog.

Anonymous said...

Bert,
ITS ON.
-Lance

Anonymous said...

Bench Press:
50/55/65
"Cruller"
Squat Clean 45#
Abmat sit-ups
12:58
--Alison

Mtn Rob said...

110, 130, 145 +2
Cruller 18:41 w 115lb, abmat
mmmmm Crullers!!

sdaghir@gmail.com said...

That's right Jon. He is TALLER than the Dog. And the Dog was standing on its tip toes. And the little boy is still waiting for his final growth spurt.

Carry on.

lewis.robertdavid@gmail.com said...

Bench Press 5-5-5+
105-120-135x10

"Cruller"
13:20 rx'd

-Bert

Michael said...

M.E. Bench
130/140/155x12

Cruller
11:49 115#/anchored

Anonymous said...

bench press.....135/155/175 x 12

Cruller
15:09


Jeff B.

Anonymous said...

Lance says
Bench Press for 1RM
175lbs

"Cruller" 115lbs
13:26

-Nick F

Anonymous said...

Bench Press 75x5/85x5/75x8 (didn't follow % rules)

"Cruller"
11:58 @ 65lbs & GHD

laura b.

Peter said...

Bench Press 85/105/115/135F

Cruller 95# + Abmats
12:16

Anonymous said...

Bench Press 135/155/180x10

Cruller
11:05
Danny

The Muffin Man said...

A traditional cruller is a twisted, usually ring-shaped, fried pastry made of dough somewhat like that of a cake doughnut, often topped with plain powdered sugar; powdered sugar mixed with cinnamon; or icing.

Waldo said...

120/130/135 x 14

Cruller - 10:49 w/AbMat Situps

Matt said...

215lbs x 11

Cruller - 11:46 Rx'd

Mike S. said...

Just did this one today...

bench:185/225/260(6)

cruller: 14:45 rx'd

eff ghd situps