''Bench Press 5-5-5+ and Vigilante'' (05.05.2011)

Warm-up Drills (05.05.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 7 reps each (PVC)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworm/Cobra Stretch
-Scorpion Stretch
-ITB Stretch

''Bench Press 5-5-5+'' (05.05.2011)
Work through the following sets of Bench Press 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

''Vigilante'' (05.05.2011)
Complete for time
50 x GHD Sit-ups
20-15-10-5 reps each of
Ring Push-ups
Ring Rows
35 x Box Jumps (24/20'')

Notes: Complete all the GHD Sit-ups before moving onto the rapid fire couplet of Ring Push-ups/Ring Rows. Once all the Ring work is done begin storming through the single set of Box Jumps.
Feeling Frisky despite the week so far? Throw on some body armor, about 20+ pounds worth, and add 12'' to your box jumps making each rep a challenge truly worth surmounting. Get some.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.05.2011)
‘’Time Intervals’’
Swim, Bike, Run, or Row (C2)
SC: 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ :30 on x :15 Rest/:30 on x :15 Rest/:30 on x :15 Rest/ Done!
LC: 10:00 on x 6:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!
U: 15:00 on x 8:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!

Notes: Choose the duration based on the length of your event. Any rest interval may be taken as an easy active recovery pace providing the work/rest time durations remain the same.

Post distances/watts/speeds/cadences/tempo to comments.


Colby said...

Bench press: 135/150 f /use 140/145 as a max
Keep working on technique
Vigillante: 11:46

Justin said...

Vigilante - 12:40 with 70lb KB instead of box jumps

- Bieber

Tina bo bina said...

Bench press- 5x65, 3x95, 115, 135, 140, 150F (145 projected max)

Vigilante- 10:50

thammond18 said...




Kristina said...

Loving the picture, John!! Award winning scared face!!

Michelle said...

Bench press max= 95
Vigilante (modified w push ups on free weights and hip thrusters on ring rows)= 12:24
35 box jumps on smaller box.

Joshua said...

Bench Press:

Vigilante: 10:02
(50 Med ball Sit-ups)

sdaghir@gmail.com said...

''Bench Press 5-5-5+''

10:00 w/Gasmask and Vest

Then an hour or so later...

One more time through with Marcus (peer pressure is a bitch) and no Gasmask or Vest

Anonymous said...

Bench Press 1 RM: 80#
box jumps w/bumper plates

Mint said...

Bench Press 235 x 11

Vigilante 7:32

Kim said...

Bench 70x13
Vigilante 12:09

James Rochford said...

Bench press: 170 x 10
Vigilante: 9:31

Peter said...

Bench Press 100 x 14
Vigilante Rx'd (24" box)

Anyone else have to "Post" 3x before it take it??

Anonymous said...

Trevor Sonovick

Bench Press: 1rm: 150#

Vigilante: 15:08
24" box

Mike A. said...

Bench press- 265 1rm
Vigilante- 13:09 with vest

marilyn said...

Sammy I want to be you when I grow up

lewis.robertdavid@gmail.com said...

Bench Press 5-5-5+


50 x Medball Abmat Situps (20#)
20-15-10-5 Reps
Ring Pushups
Ring Rows
35 x Box Jumps (32" box)

Vest & Gas Mask
"Oxygen's A Crutch"


Anonymous said...

225 x 7
9:30 or something close to that.


Khan said...

"Bench Press 5-5-5+"
10:59 w/24" box
(second wod of the day, peer pressure is a bitch)

Anonymous said...

Bench Press 5-5-5