3/23/2011

''Christine'' (03.23.2011)

Warm-up Drills (03.23.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworm/Cobra Stretch
-Scorpion Stretch





''Christine'' (03.23.2011)

3 Rounds for time of
Row 500m
12 x Deadlift (1-1.5xBW)
21 x Box Jumps (24/20'')

Notes: Most recent 'compare to' date is 06.22.2010.

Post times to comments.

Skill Development (03.23.2011)
Complete the following Double-Under pyramid 'unbroken':
5-10-15-20-25-30-30-25-20-15-10-5

Notes: Only advance to the next set when the one previous was accomplished without having to be broken up. Rest as needed between efforts.

Mobility WOD

CrossFit Endurance WOD (03.23.2011)
‘’80/90%’’
First half of the distance at 80%, Second half at 90%.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18 mile, U:25mi
Run: SC:1.5mi, LC:5mil, U:10mi
C2: SC:2k, LC:5k, U:8k

Post times for each half to comments.

8 comments:

marcus said...

Christine: 16:03 @ 235lb

lewis.robertdavid@gmail.com said...

20110322
"Christine"

13:35 @ 225#

Massive PR

-Bert

Mtn Rob said...

Christine 23:38 @ 185lbs

Khan said...

Christine
11:39 @ 125

Alison said...

"Christine"
95# deadlift
bumper plates box jump
18:44

Peter said...

Christine

16:36 w/165#

Anonymous said...

"Christine"
225# Deadlift

14:11

Jay

ericachief said...

"christine"
17:53 115# 20"
erica