3/16/2011

''M.E. Press 1-1-1-1-1 & Breakfast and Kegs'' (03.17.2011)

Warm-up Drills (03.17.2011)
Row 750m
''Burgener Drill'' (PVC/3Rnds)
5 x Chin-ups
7 x Push-ups (CFSG)
12 x Air Squats
15 x Knees-2-Elbows
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-ITB Stretch

''M.E. Press 1-1-1-1-1'' (03.17.2011)
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)
Press 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Breakfast and Kegs'' (03.17.2011)
800m Run
20-15-10-5 reps each of
Wallball (20/14lbs)
Burpees

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.17.2011)
‘’Hill Repeats’’
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

Post times to comments.

9 comments:

Laura said...

ME Standing Press: 70 lbs.
Breakfast and Kegs: 13.51
Nothing fun about burpees...

Colby said...

ME Standing press: 105 lbs
Breakfast and kegs
10:59
"Last second save"

sdaghir@gmail.com said...

''M.E.Press'':
175lbs

''Breakfast and Kegs'':
10:19
20lbs/Gasmask

Hope everyone is recovering well and preparing themselves to do battle tomorrow.

Anonymous said...

"M.E. Press":
65#
"Breakfast and Kegs":
14:49
14# wallball
Alison

thammond18 said...

M.E. Press...145lbs
Breakfast and Kegs...11:30

tommy

Peter said...

M.E. Press 115# (failed at 120)

Breakfast and Kegs
13:25

Khan said...
This comment has been removed by the author.
Khan said...

"ME Standing Press"
100lbs

"Breakfast and Kegs"
13:06

Anonymous said...

ME Standing Press - 155#

Breakfast & Kegs
11:15

Jay