8/10/2011

''True Grit'' (08.10.2011)

Warm-up Drills (08.10.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Chin-ups
8 x Push-ups (CFGS)
10 x Knees-2-Elbows
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''True Grit'' (08.10.2011)
Complete 2 Rounds for time of
Max Reps x Overhead Squat (.75xBW)
6 x Burpees
200m Run
Max Reps x Front Squat (.75xBW)
9 x Burpees
200m Run
Max Reps x Back Squat (.75xBW)
12 x Burpees
200m Run

Notes: Rest 2:00 between rounds.
1-Rep Maximum/Percentage Calculator

Skill Development (08.10.2011)
Handstand Push-ups
5-5-5-5-5

Mobility WOD

CrossFit Endurance WOD (08.10.2011)
''Intervals 10x1:5''
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30)
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times to comments.

6 comments:

Marcus said...

True Grit: 165lbs. 10:10/11:11 5,7,9,3,5,9

Mtn Rob said...

True Grit
16:15/18:36 1st 10/10/20 2nd 10/10/20
@ 85lbs and 135lbs

Joshua said...

True Grit
140lbs
10:01 2/20/30
8:58 2/10/15

lewis.robertdavid@gmail.com said...

True Grit
Round 1 - 7/15/26 [12:15]
Round 2 - 7/12/21 [13:50]

Performed @ 135
Body Weight @ 158

Wrists were the limiting factor in both the overhead squat and the front squat. Real beat up from the final attempt on the cleans yesterday. Ice and compression to follow.

Oh, and Josh, Happy Birthday! Late Birthday WOD when the semester starts. Let the Blue Falcon-ing begin!!!

-Bert

Peter said...

True Grit
50# OHS; 115 Front & Back Squats
12:00 12/9/15
14:38 8/9/20

Anonymous said...

True Grit
Round 1 7/20/30 14:22
Round 2 2/10/20 14:47
erica