4/14/2011

''Weighted Pull-ups and Everglades'' (04.14.2011)

Important Notice:
CrossFit New Hampshire will be closed for the rest of the day due to a situation with the buildings transformer. Brady Sullivan (our landlord) let us know shortly after we experienced another power outage this morning at 7:30am that the building would be closing until they could repair a transformer issue that was causing the problem. As soon as we know things are back up and running this post will be updated with details. We appologize for the inconvenience this causes our crew, hang in there... slayings to resume ASAP.

Warm-up Drills (04.14.2011)

Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Burpees
-Sumo Squats
-Shoulder Dislocates (PVC)
-Leg Swings (front/rear/sides)
-ITB Stretch

''Weighted Pull-ups/Chin-ups'' (04.14.2011)
Work through the following seven sets of heavy single repetitions for Pull-ups/Chin-ups. Attempt to increase the load each round until you establish a new 1-rep max.
Weighted Pull-ups/Chin-ups 1-1-1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Everglades'' (04.14.2011)
4 Rounds for time of
Row 500m
Run 400m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.14.2011)
''Tempo Hill Climb 80-85%''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave grade.
Run: 25min Hill Climb, 4-8% ave grade.
C2: 20min, Damper between 6-8, hold WATTS @ 50-120 above your body weight.

Post times to comments.

10 comments:

Colby said...

Weighted pullups: 50 lbs new max
Everglades: lights out. "Bam. Bam"

Justin said...

Weighted pull ups. 25/37.5/50/60/70/75

Everglades - blackout

Anonymous said...

Biems:

Weighted Pullups - 0/45/55/75/75/85/90

Everglades - Ask PSNH

Laura said...

Weighted pull ups: 0/10/20
Everglades: Lights out and no music!

thammond18 said...

Probably should have checked the site before driving from New Boston...decided to go for a run around the beautiful city of Manchester.

4168.2meters (or 2.39miles...22.14min

We'll see if the lights come back on this afternoon.

tommy

Mike Scotina said...

Pullups
45-70-90-100-110-120-125

Everglades

20:43

Lee said...

Pullups: 6/4/6/4/2
Everglades: Blackout

James Rochford said...

Pull ups: 25-35-45-60-70-75-80 (fail)
Everglades: 21:44

lewis.robertdavid@gmail.com said...
This comment has been removed by the author.
lewis.robertdavid@gmail.com said...

Weighted Chins
35-40-45-55-60-65-70

I'll take a 10lb PR.

I dragged Penelope outside to front steps of my residence hall to tackle the Everglades. Few stares from the hipsters playing hackysack as I set up and ran around, but an uninterrupted and peaceful way to end the day.

"Everglades"
15:44 rx'd

Roughly a 5 minute PR on this beauty, and I think I can safely say that my respiratory system is shot to shit. My innards won't stop violently convulsing...

-Bert