7/21/2011

''Safety Brief & Acclimatization'' (07.22.2011)

Warm-up Drills (07.22.2011)
Run 800m
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
8 x Burpees
10 x Hip and Back Extensions
12 x Hollow Rocks
-Groiners
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Safety Brief'' (07.22.2011)
21-15-9 reps each of
DB Snatch (Right Arm)
DB Snatch (Left Arm)
Toes-2-Bar

Notes: Use a challenging load for the Dumbbell Snatches that allows for proper technique and execution. Toes-2-Bar, their substitute Knees-2-Elbow, or the substitute V-ups should all be done as strict as possible with any kipping negating the repetition.

Post times to comments.

''Acclimatization'' (07.22.2011)
Complete each Run interval for time:
800m Run x Rest the time it takes to run 800m
400m Run x Rest the time it takes to run 400m
200m Run x Done.

Post your times for all three run intervals to comments.

Mobility WOD

CrossFit Endurance Rest Day (07.22.2011)

18 comments:

Anonymous said...

Almost the exact same WOD came up on the CFFB programming a day or two ago... I like it.

lewis.robertdavid@gmail.com said...

20110722
"Safety Brief"
10:22 w/ 50# & T2B

"Acclimatization"
Swim WOD this evening once I arrive in PA.

See you all next week!!!

-Bert

Laura said...

Safety brief: 15:46 @ 25lb.
Acclimatization: 4:23/2:32/1:28

Mtn Rob said...

safety brief: 11:12 @ 40lbs

Acclimatization: 6:25/4:00/2:12

Anonymous said...

Steve and I wussed out today, feel free to come up with a "Bitch Tax" for us come monday. . .
-Lamp

Anonymous said...

I dont have inanimate objests for friends. how does a lamp type anyways? - steve

Derek said...

From home...

Safety Brief: 11:10. I subbed one-arm barbell power snatch at 65 pounds. Toes to bars as rx'ed.

Acclimitization: 3:40/ 2:23/ :43

Also let me be the first to congratulate Anne who completely kicked ass on her 6 mile ruck today. She has been working her ass off and it shows. She is the strongest most determined person I know and she is well on the way to her goals.

Anne said...

6 mile road march/ 35lb ruck helmet and weapon. Heat Cat 5 at 0730 this morning Web bulb read 94- it was awesome and sucked all at the same time.

1:33:08 (I had 7 min to spare)

Peter said...

Safety Brief
11:38 w/35# DB & T2B

Acclimatization
4:10/2:19/0:54

Way to go Anne!!

Raj said...

Safety Brief @30lbs
18:32
Acclimatization
4:26/2:31/0:52

lewis.robertdavid@gmail.com said...

20110722
"Aquatic Acclimatization"

Swim 200m - 5:57
[Rest 2x 200m time]
Swim 100m - 2:21
[Rest 2x 100m time]
Swim 50m - 1:03
[Done]

I can safely say that was terrible.

-Bert

Anonymous said...

my legs are sore.

Marcus said...

Great job Anne!

lewis.robertdavid@gmail.com said...

Marcus, start posting your god damn scores.

-Bert

sdaghir@gmail.com said...

YESSSSSSSSSSSSSSSSSS, ANNNNNNE!
I knew you'd crush that shit, and you're just getting started, freak.

HAHAHA, keep regulating, bert. And there's nothing safe about nearly drowning. Good intiative, bad judgement.

sdaghir@gmail.com said...

There can be only one LAMP. Much like there can be only one highlander.

Peter said...

Just testing

Anonymous said...

Safety Brief @ 60#
9:52

Acclimitization
3:23, 2:00, :52

Jay