''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
-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.


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

For Whom the Bell Tolls
13:40 @ 70

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


Mtn Rob said...

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

sdaghir@gmail.com said...

''M.E.Overhead Squats''

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"

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

Anonymous said...

"M.E. OHS"
"For Whom The Bell Tolls"
33# KB

thammond18 said...

For Whom The Bell Tolls...12:50

OH Squat...135...boooo


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...

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


Michelle said...

For Whom the Bell Tolls= 12:12 @ 16kg