1/14/2011

''M.E. Front Squat and Maddie'' (01.17.2011)

Warm-up Drills (01.17.2011)
Row 4 Minutes
''Burgener Drill'' (2Rnds/PVC)
6 x L-sit Pull-ups
9 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Abwheel Roll-outs
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-ITB Stretch

''M.E. Front Squat 1-1-1-1-1'' (01.17.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Front Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Maddie'' (01.17.2011)
3 Rounds for time of
Row 500m
7 x Overhead Squat (135/95lbs)
20 x DB Step-Ups (alt.legs)
20 x Ring Push-ups

Notes: When executing DB Step-Ups hold a pair of dumbbells and step up onto a 20-24 inch tall plyo-box, alternating legs for each rep. Stand with hips and legs fully extended when reaching the top of each Step-Up repetition.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (01.17.2011)
''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

18 comments:

Mtn Rob said...

185/195/200
mattie 26:20
95/35

Anonymous said...

M.E. Front Squat:1-1-1-1
65/70/75/80(F)
"Mattie" 3 Rounds
Row 500M
7x OHS 55#
20x DB Step-ups 9#
20x Ring Dip Push-ups
21:39 Alison

Khan said...

"M.E. Front Squat"
165/170/175f

"Mattie" 19:11
95lb OH Squat
30lb DB Step ups/ 20" box

Mansfield said...

M.E. Front Squat
195/205/220/230

Mattie
23:12
115lb OH Squat
40lb DB step ups/24" box

-Matt

Indy said...

M.E. Front Squat
205/215/225f

Mattie
135# OH squat
40# DB/24 in box
Time: 20:07

Michael Stricklen said...

M.E. Front Squat
185/195/205

Mattie
20:22 95/35

Dan Hayden said...

M.E Front Squat 225/245/250

"Mattie" 22:28 135/50#

Dan

lewis.robertdavid@gmail.com said...

Front Squats
205-220-230 (PR)

"Mattie"
Scaled down, no time component, back tightened up on me real bad. Rest of the day spent on MOBWODs and contrast showers.

-Bert

Colby said...

ME Front Squats
145/155/165 (PR) Attempted a 175 to a Fail.
"Mattie"
25:59 105/40 Being short is a bear for this one. But another last second save!

Calllllie said...

front squat max 175
and the other fucken stupid thing 30:59

sdaghir@gmail.com said...

''Front Squats 1-1-1-1-1''
185/225/255/275/305

''Mattie''
3 Rounds for time of
Row 500m
7 x Overhead Squat
20 x DB Step-Ups
20 x Ring Push-ups

21:22 with 135lbs/50lbDB's

24 inches of complete hatred for genetics.

Mike S. said...

Front Squats:

205/245/265/285/295

Mattie:

22:25 @95lbs/50lb DB/ big box

Kristina said...

Front Squats
135/145/155

Mattie
21:58 (85lbs/25lbDB's)

Anonymous said...

Kevin T

front squats 165/175/185 lbs

mattie
19:00

Justin said...

185/195/205F

21:00 w/ 95 OH 40lb for step ups

Peter said...

Front Squats
105/115/135...need to get wrists to work better

Mattie
45# OH and 30# step-ups/20" box
19:40

Anonymous said...

Front Squats 185 / 205 / 225 (PR)

Mattie
115# OH / 50# step ups 25:48

Jay

ericachief said...

85/95/105F
mattie
23:12 20 lbs db
55 lbs oh squat