2/07/2011

''Non-Conformist and Atabat Intervals'' (02.08.2011)

Warm-up Drills (02.08.2011)
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
6 x Burpees
6 x Medicine Ball Cleans
12 x Toes-2-Bar
-Samson Stretch
-Shoulder Dislocates
-Scorpion Stretch
-ITB Stretch
-Wrist Circles



''Non-Conformist'' (02.08.2011)

Complete the following for time
Row 25 x kcal
12 x Overhead Squat (60-65%1RM)
7 x Muscle-ups
Row 50 x kcal
12 x Overhead Squat (60-65%1RM)
7 x Muscle-ups
Row 75 x kcal
12 x Overhead Squat (60-65%1RM)
7 x Muscle-ups

Post times to comments.

''Atabat Intervals'' (02.08.2011)
Work throught the following at your own pace, resting/scaling as needed.
6 Rnds (:10 on x :20 x Rest)
L-sit/V-sit
-1:00 x Recovery
4 Rounds of
10 x Abwheel Roll-outs
:10 x Plank (w/wheel fully extended)
-1:00 x Recovery
2 Rounds of
10 x Hip and Back Extensions
10 x Reverse Hyper Extensions (bodyweight)

Mobility WOD

CrossFit Endurance WOD (02.08.2011)
''6-4 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

17 comments:

Colby said...

Non Conformist:
36:46 @ 95 lbs, 21 pull ups 21 ring dips (strict) per round non-partitioned.

Anonymous said...

Drew "Mechanical Advantage" Biemer

Non-Conformist
35:30

OH Squat: 95#
Pullups: Green Band
Ring Dips: Red Band

Anonymous said...

Interesting interview with an olympic weightlifting coach, courtesy of T-Nation.

Quote that jumpoed off the page: "My best athletes are in the gym twice a day, every day, and every single workout they're working their hips, their backs, and their legs..."

Anonymous said...

Forgot to post link: http://www.t-nation.com/free_online_article/most_recent/too_much_muscle_the_glenn_pendlay_secret

lewis.robertdavid@gmail.com said...

20110208 - "Non-Conformist"

25 x Kettle Bell Swings (55#)
12 x Overhead Squat (115#)
7 x Muscle-ups
50 x Kettle Bell Swings (55#)
12 x Overhead Squat (115#)
7 x Muscle-ups
75 x Kettle Bell Swings (55#)
12 x Overhead Squat (115#)
7 x Muscle-ups

24:59

-Bert

Anonymous said...

"Non-Conformist" 25:20 150#

Danny

Marcus said...

non-conformist

20:59 @ 105#

Mtn Rob said...

30:02 85lbs pulls/dips

thammond18 said...

Non-Conformist...
31:42
Overheads at 85#
Rnd1 21 Pullups/Ring dips
Rnd2 15 Pullups/Ring dips
Rnd3 9 Pullups/Ring dips
...awesome shoes, but my feet burn now?
tommygunns

John M said...

Non-Conformist
21:34 @ 100# rx'd

Anonymous said...

Non-Conformist:
OHS 45#
Ring Dips w/band
Pullups w/bands
31:17
Alison

lewis.robertdavid@gmail.com said...

I forgot to add this to my post, but I did 20 consecutive Double Unders today, no singles in between them. Getting monstrous.

-Bert

callie said...

41 minutes and some change with 85lbs and pullups/fake dips.

Kristina said...

Non-Conformist
35:51 (75lbs)

Khan said...

"Non-Conformist"
28:27 @95lbs/ mu's

sdaghir@gmail.com said...

''Non-Conformist''
19:?? 135lbs

I was too busy trying to get my forearms to work again. Absolutely epic with the first heat in the AM, we had to stagger it up and start chasing people through... Folger's doesn't have shit on that kind of 'wake-you-up'.

BEAST COMETH!

Peter said...

Non-Conformist

33:24 Pullup/Ring dip combo substitute