2/03/2011

''Heavy Push/Split Jerk and DILLIGAF'' (02.04.2011)

Warm-up Drills (02.04.2011)
Speed Rope x 1:00
Dot Drill (accuracy)
Speed Rope x 1:00
Dot Drill (for time)
9 Fundamentals x 5 reps each (45lbs)
-Samson Stretch
-Shoulder Opening Drill (wall)
-Inchworm/Cobra Stretch
-Scorpion Stretch

Notes: The first Dot Drill sequence should be done as fast as accuracy and smooth, fluid execution allow. The second attempt is a Time Trial for the Fields of Contention (Leaderboard) spots that are open.

''Heavy Push/Split Jerk'' (02.04.2011)
40-60%x2x2(Warm-up Sets)
75%x2x2
80%x2x2
85%x1x2
90%x1x2

Notes:1-Rep Maximum/Percentage Calculator

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''DILLIGAF'' (02.04.2011)
Complete for time
20 x Virtual Shoveling (Left)
20 x Virtual Shoveling (Right)
20 x Burpees
60 x Abmat Sit-ups
15 x Virtual Shoveling (Left)
15 x Virtual Shoveling (Right)
15 x Burpees
45 x Abmat Sit-ups
10 x Virtual Shoveling (Left)
10 x Virtual Shoveling (Right)
10 x Burpees
30 x Abmat Sit-ups

Notes: Anchor feet for the Abmat Sit-ups. Choose a 45lb or 25lb Bumper and load it onto one side of a 45lb barbell for the Virtual Shoveling movements. 'There and Back' is one rep, use a 24/20'' box as a barrier to lift over. Virtual Shoveling video demo's can be found through the CrossFit Video Library link located in the right hand column of our page. Too afraid to look? Just show up and enjoy...

Mobility WOD

CrossFit Endurance WOD (02.04.2011)
Swim, Bike, Run, or Row (C2)
6 Rounds of
(2:00 on x 1:00 rest)

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15 comments:

Anonymous said...

DILLIGAF-In honor of Ty Fielder

sdaghir@gmail.com said...

That's the man's hands in the Pic.

Anonymous said...

Oh so close Boogy.

sdaghir@gmail.com said...

That image is such a warm one to look at just waking up in the morning.

Colby said...

Heavy Split-Jerks
125/135/145

DILLIGAF:
19:58

Mtn Rob said...

135/145/150
DILLIGAF
22:18 25lb

Anonymous said...

Split jerk 185/200/210

DILLIGAF 17:05

(Snow is better than a barbell)

Danny

lewis.robertdavid@gmail.com said...

20110204
Split Jerk
95x2x1
115x2x1
145x2x2
155x2x2
165x1x2
175x1x2

DILLIGAF
19:35 rx'd

-Bert

Anonymous said...

Heavy Split Jerk:
55/60/65
DILLIGAF:
w/15lb bar + 20#
20:54
Alison

Mint said...

Heavy Split Jerk 1
65 / 175/ 185

Dilligaf
17:03

Sammy I might hit you with a virtual shovel, this sucked!!!

Mansfield said...

Heavy Snatches
95lbs/105lbs/120lbs

Heavy Split Jerk
100lbs/150lbs/155lbs/165lbs/180lbs

Pincmistocles
3 rounds +3/0 @95lbs

Terrible training week; between ROTC and the 28 inches of snow in sunny, tropical Troy NY, I couldn't make it to the gym until today. Focusing on getting the lifts done for this week with a couple WODs along the way. Front Squats, DILLIGAF, and 100 burpees for time to come tomorrow.

Hope the suffering is better than ever at the stable
-Matt

Kristina said...

Heavy Split Jerk
100/105/115

DILLIGAF
16:49 (25lbs)

Mansfield said...

I decided to go out and party tonight

100 burpees for time- 8.38.94

-Matt

sdaghir@gmail.com said...

DILLIGAF

Stoopid forearms... and hooves.

18:02 w/45lbs

I hate tall wooden square objects.

Peter said...

Heavy Push/Split Jerk
85/95/115

Dilligaf - 25#
22:54