12/29/2010

''Pain Inevitable, Suffering Optional'' (12.30.2010)

Warm-up Drills (12.30.2010)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch

''Pain Inevitable, Suffering Optional'' (12.30.2010)
Complete as many reps as possible during each interval. Rest 1:00 between rounds, repeat for 3 cycles.
1:00 x Double Unders
1:00 x DB Thrusters
1:00 x Box Jumps (24/20")
1:00 x Ring Dips
1:00 x Pull-ups

Post total points (reps) scored to comments.

Skill Development (12.30.2010)
Handstand Throwdown.
3 Attempts to cover the maximum distance possible without falling.
30 x Hip and Back Extensions

Notes: Hip and Back Extensions for one set of 30 reps, slow and deliberate. Rest as needed.

Mobility WOD

CrossFit Endurance WOD (12.30.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
SC: 20 Min
LC: 45 Min
U: 65 Min

Cover as much distance as possible.

Post distances to comments.

10 comments:

Justin said...

195 reps with some trash can action afterwards.

My max handstand walk was 4 feet, but I plan on practicing a lot tomorrow night after some keg stands.

- Bieber

Khan said...

"Pain Inevitable, Suffering Optional"

391 total

Double Unders 94-76-68
D.B. Thrusters 7-10-12 @30lbs
Box Jumps 18-16-13 @24"
Ring Dips 10-10-9
Pull-ups 17-16-15

John M said...

"Pain Inevitable, Suffering Optional"
277

Handstand walk: 600 feet - Marcus, this was certified by your friend 'G'.

Kristina said...

Pain Inevitable, Suffering Optional
301 total

Marcus said...

"Pain Inevitable, Suffering Optional"

281

Handstand Walk : 100ft - John congrats! Im sure G willbeat you though...and one handed

Gollum said...

Pain Inevitable, Suffering Optional
281 with 50# thrusters. Terrible idea

49 ft handstand walk.

matt L said...

197 total points w/ 40lbs.

sdaghir@gmail.com said...

Weird, I could've sworn Matt L. said he was going to crush Dan in a handstand throwdown...

mtn rob said...

369 total w 30lbs single unders, blak band,

Colby said...

I got 173 points on double unders, not counting the single unders I used to link the doubles together as points.
35 lb. Thrusters

I traversed a massive 11 whole feet on my hands. The first attempt resulted in going backwards.