6/07/2011

''Bench Press Ascension Ladder and Black Lung II'' (06.07.2011)

Warm-up Drills (06.07.2011)
Run 800m
''Burgener Drill'' (3rnds/PVC)
3 Rounds of
5 x Burpee Jumping Pull-ups
10 x Hip and Back Extensions
15 x GHD Sit-ups
-Samson Stretch
-ITB Stretch (band)
-Shoulder Opening Drill (wall)
-Sumo Squats
-Foam Roll

''Bench Press Ascension Ladder'' (06.07.2011)
With a continuously running clock do one rep of Bench Press (body weight) the first minute, two reps of Bench Press (body weight) the second minute, three reps of Bench Press (body weight) the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post rounds completed and total repetitions to comments.

''Black Lung II'' (06.07.2011)
6-9 Rounds of Maximum Effort Rowing
(1:00 on x :30 rest)

Notes: Accumulate as many meters as possible during the work intervals. If athletes can still hold within 10m of the previous interval they may continue for up to 9 rounds of oxygen indebtedness.

Post total meters, average wattage, and damper setting used to comments.

Mobility WOD

CrossFit Endurance Rest Day (06.07.2011)

23 comments:

Marcus said...

Bench: 4 rnds @ 195lb
Black Lung II: 2752m

Justin said...

4rds + 1 rep

Black lung II 2,592m

- Bieber

Anonymous said...

Slawra:
2167 meters/9 rounds
7rds, 6 reps @ 75lbs

Lee said...

Bench: 7rnds & 4 reps @ 65lbs
Black Lung II: 6 rnds 1251 meters

Chris said...

Bench: 7rnds @ 115lbs
Black Lung II: 9 rnds 2356 meters

Anonymous said...

Bench Press: 65# @ 7 rounds
"Black Lung II"
8 rounds @ 1751M
Alison

Anonymous said...

7+1 @ 135lbs
9rds 2279meters
-Nick F

Anonymous said...

Bench Press Ladder(75% 1 repmax)
@ 80# 8rounds + 5

"Black Lung II"
9 rounds 2185 meters

laura b.

Lynn Cassotis said...

Bench Press - 9 Rounds @ 70lbs
Black Lung II - 9 Rounds @ 2204 meters

Peter said...

Bemch Press Ladder
8 rounds even w/105#

Black Lung II
9 Rounds - 2177m

Anonymous said...

rumor has it that Kahn & M have tried the Hoka One One

M after running around in a little circle threw down the cash & bought them @ backcountry.com

Kahn on the other hand committed to her NB gloves enjoyed jumping great heights in the super cool Hoka One One lime green "Moon Shoes"

Anonymous said...

sorry, although I love to shop @ backcountry.com

Hoka One One an be found at boulderrunningcompany.com

Mike A. said...

Bench Press Ladder
5 Rounds @ 155#

Black Lung II
9 Rounds-2843m

Mike A. said...

**OOPS** Bench Press Ladder
5 Rounds at 215#

Anne said...

Bench press: 9 rounds @ 85 lbs
Black lung: 9 rounds for 2288

lewis.robertdavid@gmail.com said...

20110607
"Bench Press Ascension Ladder"
6 rounds + 4 reps + 1 gimme @ 145

"The Black Lung II"
2747m (9 rounds)

-Bertholomeu

Kim said...

Bench: 9 rounds + 4 reps @70#
Black Lung II: 2168m

Khan said...

7 rounds +7 reps @105lbs
2266m in 9 rounds

The bouncy shoes were fun, but I don't think I'll be converting to them.

Anonymous said...

Bench Press 6 rds + 5 reps @ 165#
2,882m in 9 rds

Danny

Anonymous said...

Bench press 6 rounds + 2@175#
black lung 2 2597 meters 9 rounds
Jb

Tina bo bina said...

7+3 at 110#
2408m 9 rounds

Anonymous said...

6 rds + 5 reps @ 205
2808 m 9 rounds

Jay

Anonymous said...

Black Lung
6 rnds 1571..was robbed

Bench Press Ascension Ladder
65# 8 rnds +6
erica