12/22/2010

''Overhead Squats 5-5-5+ and Viking Helen'' (12.23.2010)

Warm-up Drills (12.23.2010)
Speed Rope Drills x 3:00
Dot Drill (for time)
9 Fundamentals x 5 reps each (45lbs)
-Hip Mobility Complex
-Scorpion Stretch
-Sumo Squats
-Shoulder Dislocates

''Overhead Squats 5-5-5+'' (12.23.2010)
Work through the following sets of Overhead Squats 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%

Notes: 1-Rep Maximum/Percentage Calculator

Post loads/reps to comments.

''Viking Helen'' (12.23.2010)
Complete the following for time
500m Row
21 x KB Swings (32/16kg)
30 x Pull-ups (30/20lbs)
500m Row
15 x KB Swings (32/16kg)
20 x Pull-ups (30/20lbs)
500m Row
9 x KB Swings (32/24kg)
10 x Pull-ups (30/20lbs)

Notes: Wear body armor if you're feeling frisky... Unbroken Challenge.

Mobility WOD

CrossFit Endurance WOD (12.23.2010)
''Tempo 80-85%/RPE 15-17''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

Post distances to comments.

19 comments:

Andrew said...

I think some people are gonna feel the hurt from this. oh and that one rep max calculator is sweet. ANd just got Risto for Christmas thought Id let everyone know.

richard said...

95-115-135x7

14.36

Marcus said...

160-165-170

13:54

Anonymous said...

95-105-115

13:48

Good to be back

Joey C

John M said...

80/95/105X10

Viking Helen: 16:08

sdaghir@gmail.com said...

Overhead Squats
125x5
145x5
165x8

''Viking Helen''
Complete the following for time
500m Row
21 x KB Swings (32kg)
30 x Pull-ups (30lbs)
500m Row
15 x KB Swings (32kg)
20 x Pull-ups (30lbs)
500m Row
9 x KB Swings (32kg)
10 x Pull-ups (30lbs)

14:58
w/ Gasmask and 30lb Vest

What a great morning, it was a blast getting to thrash alongside Grant, Marcus, Jeff B., and Ricky Lake. Thanks for the extra push on this one.

Mtn Rob said...

65/75/80+2
viking Helen 14:24
32kg KB /Blk Band PU

Anonymous said...

OHS:
40/45/50X5
Viking Helen:
18:08
--Alison
Samy- your grandfather looks great! He must be proud of you.

Jaketronic said...

viking helen 24kg, no vest 22:45

Jake

lewis.robertdavid@gmail.com said...

20101223
Overhead Squats 5-5-5+
105x5
120x5
135x5

Viking Helen
19:44
32kg & 30lb vest

-Bert

matt l said...

Viking Helen
16:08 w/ the Cadillac KB

I'm excited to see whats in store for tomorrow.

Kristina said...

Overhead Squats 5-5-5
55/65/75(8)

Viking Helen
15:54

Nick said...

OH Squat (Max was 205#)
115/125/145/155/185/195 (3 reps)

Viking Helen
2 pood
30# vest

14:48

-Rambo

Great to be back, I'll see you guys tomorrow

Anonymous said...

Over head squats
110/115/130x7

Viking Helen
13:54 with 2 pood

Indy

Anonymous said...

can't remember
???

just sooo happy to do a WOD with Justina
Congrats Justin!

laura b.

Anonymous said...

16:26

Jeff B

Khan said...

OHS 85/95/105x8

Viking Helen
15:02 55lb kb

Lt. Hoostie said...

OHS
115/125/135

Viking Helen
13:02

Mike S. said...

OHS:
-70/85/95(5)

Viking Helen:
-16:24 with 30lb vest; 32kg KB