5/03/2011

''M.E. Overhead Squats & For Whom The Bell Tolls'' (05.04.2011)

Warm-up Drills (05.04.2011)
Speed Rope x 2:00
''Burgener Drill'' (3Rnds/PVC)
Speed Rope x 1:00
2 Rounds of
5 x Deadhang Chin-ups
5 x Hindu Push-ups
10 x Air Squats
-Groiners
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Shoulder Dislocates
-Wrist Cricles

''M.E. Overhead Squats'' (05.04.2011)
Work through the following sets/reps of Overhead Squats using progressively heavier loads in order to determine an accurate 1-rep maximum.
Use the first two sets of 3 reps as your heavier warm-up sets.

Overhead Squat 3-3-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''For Whom The Bell Tolls'' (05.04.2011)
Row 250m
21 x KB Swings
21 x Goblet Squats
Row 500m
15 x KB Swings
15 x Goblet Squats
Row 750m
9 x KB Swings
9 x Goblet Squats

Notes: Fate shines on our crew this day... our armament just expanded to include an 88lb KB and a 106lb KB. Come seeking glory.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.04.2011)
‘’10 x :30 Second Hill Sprints’’
Swim: 10 x :30 sec Sprints all out efforts using paddles and buoy… 2 minute recoveries between efforts.
Bike: 10 x :30 sec Hill Sprints, all out efforts. Recoveries are how long it takes to descend back to the starting point, 2:00 is the max time for each rest interval. Ergometers or Tension Trainers use steady/heavy tension. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.
Run: 10 x :30 sec Hill Sprints. Rest :30 at the top of the hill/finish point before descending at an easy pace, resting an additional 1:00 at the start point. Treadmills use 7-10% grade. 2 minute recoveries between efforts.
C2: 10 x :30 sec Sprints all out efforts. Damper setting is the athlete’s choice. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.

Post distances/terrain notes to comments.

20 comments:

Laura said...

M.E. Overhead Squats: 90/100/110
For whom the bell tolls: 14:20 40lbs.

Joshua said...

Overhead Squat: 115/125/135.
For Whom the Bell Tolls: 12:30 @ 2 pood.

Lee said...

Overhead Squat Max: 60
For whom the bell tolls: 15:27 35lbs

James Rochford said...

M.E. OHS 135lb
For Whom the bell tolls: 12:10 @70lb

lewis.robertdavid@gmail.com said...

ME Overhead Squats
95x5
115x3
135x3
155x2
170x1
185x1(PR)
190x1(F)

For Whom the Bell Tolls
13:40 @ 70

5lb PR on the OHS, finished the WOD just in time to make it to class.

-Bert

Mtn Rob said...

ME OHS 115lb
Hemingway Reference: 16:03 w/ 70lb

sdaghir@gmail.com said...

''M.E.Overhead Squats''
95x5
135x5
175x3
205x1
215x1
225x1

Very excited to be able to do Overhead Squats again, no need for wraps on the wrists either.

''For Whom The Bell Tolls''
15:3? w/106lbs

sdaghir@gmail.com said...

Damn, who's that rico suave in the picture today?

Chris Tansey said...

M.E. Overhead Squat: 145

For Whom The Bell Tolls: 13:36 @ 55lbs

Khan said...

"M.E. Overhead Squat"
140/145/150f

"For Whom The Bell Tolls"
16:36 w/ 70lbs

Anonymous said...

"M.E. OHS"
60#
"For Whom The Bell Tolls"
33# KB
15:03
Alison

thammond18 said...

For Whom The Bell Tolls...12:50

OH Squat...135...boooo

tommy

Colby said...

Overhead squats! 160 1rm
For whom the bell tolls: 15:34

Peter said...

ME Overhead Squat - 60#

For whom the bell tolls
13:31 - 20kg Kettlebell

Mike A. said...

ME Overhead Squat-225
For Whom The Bell Tolls- 14:09

Waldo said...

OHS - 185 PR
For Whom The Bell Tolls - 14:30 @ 70lbs

Anne said...

ME Overhead @ 75#
For Whom The Bell Tolls- 19:17 @53lbs

Anonymous said...

Trevor
ME: 75#
For Whom The Bell Tolls- 13:08 @ 40kg

Anonymous said...

ME OH Squat 185# PR
For whom the bell tolls - 15:34 @ 40 kg

Jay

Michelle said...

OHS 60 PR
For Whom the Bell Tolls= 12:12 @ 16kg