''Lydia'' (09.22.2011)

Warm-up Drills (09.22.2011)
Speed Rope x 3:00 (cumulative)
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats
-Sumo Squats
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-ITB Stretch

''Lydia'' (09.22.2011)
For time
Row 250m
21 x Bench Press (.75xBW)
Row 250m
18 x Bench Press (.75xBW)
Row 250m
15 x Bench Press (.75xBW)
Row 250m
12 x Bench Press (.75xBW)

Notes:1-Rep Maximum/Percentage Calculator

Post times/loads to comments.

Skill Development (09.22.2011)
Complete as many rounds as possible in 8:00 of
:10 x Ring Support
10 x Pistols (alt.legs)
20 x GHD/Abmat Sit-ups

Mobility WOD

CrossFit Endurance WOD (09.22.2011)
Swim: 20 x 25m/y all out sprints (start and finish mid-pool, no wall starts) w/ 1 minute recoveries.
Bike: 8 x 1k all out sprints w/ 2 minute recoveries.
Run: 10 x 100m all out sprints with :90 sec recoveries.
C2: 10 x 125m all out sprints w/ 1 minute recoveries.

Post times to comments.


Mtn Rob said...

15:53 @ 115lbs... started with more but ruined myself
1 rnd skill dev

check out www.runforyourlives.com
zombie 5k looks fun!

thammond18 said...

Lydia...10:20@135lbs Loved this one

Anonymous said...

Lydia 12:12 @ 115lbs, first round @ 145
Skill Dev: 3 rounds (10 pistols each leg)

Cant wait to chase unsuspecting people, I feel the zombie apocalypse is upon us.

Mike M

sdaghir@gmail.com said...

14:59 w/185lbs
8:07 w/155lbs
10:00 AMRAP
Row 250m
:10 x Ring Support
10 x Pistols (alt.legs)
20 x GHD Sit-ups
4 Rounds

I had to come back around 1130 to hit this one up... and a spotter was sorely missed (damn ego).
The rowing felt great today, probably because anything different than 1:00 for max kcal on FGB is a mental vacation.
Capped the training day off by snuggling up with two dead bears in the back of Mint's pick-up truck for a candid photo that will probably decorate some form of online profile in short order.

Justin Green said...

Lydia: 11:33 @ 125#

Joshua said...

14:41 w/140lbs

Skill Development
3 Rounds + 8 Med ball Sit-ups@20#

Peter said...

14:16 - 100# (after much due deliberating)
Samy, thanks for the encouragement and assistance.

Skill Development
3 rounds + 10 Pistols

Rob: Awesome Pic!!!

Kim said...

Lydia 12:15 65#
Skill Development: 3 rounds + :10 ring

Anonymous said...

Silverback slays Lydia! 17:35 - 145#

Anonymous said...

Lydia: 10:29 @ 155
Skill Dev: 3 rnds/10 pistols each leg

CALLIE said...

16:20 with 85#

Anonymous said...

Lydia 10:19 @ 155 lbs
Great workout. Thanks for kicking my ass Sammy.

Skill Development 3 rounds


Tom Jones said...

Lydia 10.24 @ 145
Skill Development 5 rounds

Tom Jones

Trying to get back in the swing of things, haven't seen you guys in a long time. Got stationed in North Carolina so there's not many crossfitters.

nickfcfnh said...

Lydia on 9/29

3 mi Run -AM

130lbs 10:15 -PM
Mobility + Stretching