2/23/2011

''Back Squat 5-5-5+ and Anvil'' (02.23.2011)

Warm-up Drills (02.23.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/3Rnds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch

''Back Squat 5-5-5+'' (02.23.2011)
Work through the following sets of Back 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

''Anvil'' (02.23.2011)
Complete for time
50 x Double-unders
Dumbbell Bear Complex
40 x Double-unders
Dumbbell Bear Complex
30 x Double-unders
Dumbbell Bear Complex
20 x Double-unders
Dumbbell Bear Complex
10 x Double-unders
Dumbbell Bear Complex

Notes: Each Dumbbell Bear Complex includes 7 reps of the following movements: Burpee Dumbbell Pick-ups, Dumbbell Hang Power Cleans, Dumbbell Front Squats, Dumbbell Push Press. Choose Dumbbell loads based on the amount of discontent in your heart. Sling Steel, Beasts.

Mobility WOD

CrossFit Endurance WOD (02.23.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of
(5:00 on x 3:00 rest)

Hold maximal distance possible on each of the 5 minute efforts.

Post distances to comments.

14 comments:

sdaghir@gmail.com said...

Today's Pic is of David Sailor bungie jumping with his daughter Dana (one of our soccer beasts) during their New Zealand Expedition.

lewis.robertdavid@gmail.com said...

20110223
Back Squats 5-5-5+
175x5
200x5
230x11

Anvil
21:39 w/ 40lbs

-Bert

Khan said...

"Back Squat 5-5-5+"
175x9

"Anvil"
11:47 w/ 30 lbs

Anonymous said...

Biemer

A) I don't think that "beast" is considered a compliment when directed at a girl.

B) I am going to get lots of rest during today's workout with my blistering pace of one double under per 20-second speed.

Anonymous said...

B Squats 185x5/215x5/240x15

"Anvil" 22:45 w/60#db's (John was right this did suck)

Danny

Anonymous said...

Back Squat 5-5-5+
70/75/80x5
Anvil:
single-unders
20# DB
16:22
Alison

sdaghir@gmail.com said...

''Beast'' is a warrior title earned within our halls of battle. Duh.

Anonymous said...

Biemer:

"anvil"
60#DB
27:00

Kristina said...

Back Squat
115/130/150x7

Anvil
19:44 w/30lb DB

thammond18 said...

Back Squat...
175x9

Anvil...
25:23 w/40lb DB

tommy

Peter said...

Back Squat
105/125/145x 12

Anvil
21:59 30#

ericachief said...

Back Squat
80/90/100x12

I am "ANVIL"

30:57/25lbs, mixed single and doubles

Anonymous said...

Back Squats 5-5-5+
170x5
185x5
200x8

Anvil
24:01 w/30lbs

-Nick

Mint said...

Back Squats
165x12

Anvil
singles unders
45lbs
18:34