7/14/2011

''Lynne'' (07.15.2011)

Warm-up Drills (07.15.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
9 x Push-ups
12 x Back Extensions
15 x Air Squats
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch



''Lynne'' (07.15.2011)
Five rounds for maximum repetitions possible of
Pull-ups
Bench Press (bodyweight)

Notes: Rest 1:00 between rounds.
1-Rep Maximum/Percentage Calculator

Post reps per round for each movement to comments.

Skill Development (07.15.2011)
30 x Turkish Get-ups

Notes: Use a weight that is challenging and necessitates correct technique/movement sequence. Athletes may break up the sets and reps as needed as long as each side completes 15 reps.

Mobility WOD

CrossFit Endurance WOD (07.15.2011)
''Time Trial''
Swim: 1000m TT
Bike: SC:12mile TT, LC:18mile TT, U:22mile TT
Run: SC:5k TT, LC:10k TT, U:10k TT
C2: SC:2km TT, LC/U:5k TT

Post times to comments.

16 comments:

Justin said...

Bench 165lbs

10/7 8/7 8/7 7/3 5/4

thammond18 said...

Lynne @ 175#
17/14 9/7 8/6 8/5 9/5

tommy
Tough Mudder 2012 registration is open...who's in????

Marcus said...

I cant remember my numbers but used 185# and did at most 6 on the bench and between 8 - 13 for the deadhangs

Anonymous said...

"Lynne"
4/11-3/10-5/8-4/4-5/7
65#
Alison

Dan Hayden said...

"Lynne" 22/12 13/7 12/5 10/4 11/5
165#

Danny

mtn Rob said...

13/9 12/8 12/6 12/6 10/5 @ 155lbs

Anonymous said...

what man only weighs 165#

Dan Hayden said...

Mr. Anonymous you are too funny. Show your face.

sdaghir@gmail.com said...

''Lynne''
Pull-ups/Bench Press (205lbs)
23/10
21/9
20/8
20/6
20/5

''Barbell Mile''
19:00, used 30lb dumbbells for the Snatches, everything else with a barbell.

Keep killing it, beasts. We're maxing out on Bench next week for the following strength cycle so crush it today to prepare for glory.

Anonymous said...

mr dan, i would show my face but i am still in aruba, sling pink frozen drinks!

Kristina said...

Lynne
Deadhang Pull-ups/Bench Press (85lbs)
8/6
8/5
6/3
6/4
6/3

Barbell Mile
30lb barbell/15lb dumbbells
27:00

LeAnn Rimes was in my way when I was trying to do pullups which I wasn't thrilled about but felt a little strange asking her to move!!

Raj said...

Bench Press (85lbs)/Deadhang Pull-Ups
6/11
4/5
5/3
3/5
3/3

Kim said...

Lynne
10/8
7/7
7/6
6/5
7/4
75#/red band

lewis.robertdavid@gmail.com said...

20110715
"Lynne"
Bench Press (155#): 5/4/3/3/3
Dead-hang Pullups: 11/9/8/7/6

Turkish Get-ups @ 24kg, 15 through on each arm. Brilliant.

-Bert

Anonymous said...

my chest is sore

Anonymous said...

Lynne 205#
12/11, 5/7, 5/7, 2/5, 5/7

Turkish Get-ups 24 KG 15 each arm.

Jay