9/26/2011

''M.E. Deadlift & Bushido'' (09.26.2011)

Warm-up Drills (09.26.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x KB Swings (24/16kg)
7 x Burpees
15 x GHD Sit-ups
-Groiners
-Inchworms/Cobra Strech
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''M.E. Deadlift'' (09.26.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Bushido'' (09.26.2011)
Complete for time
Run 200m
15 x Burpee Jumping Pull-ups
Run 200m
12 x Burpee Jumping Pull-ups
Run 200m
9 x Burpee Jumping Pull-ups
Run 200m
6 x Burpee Jumping Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.26.2011)
''Tempo 85%/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m, recover 1 minute, 95% for second 1500m

Post times to comments.

22 comments:

Laura said...

ME Deadlift: 210
Bushido: 12:57 rxd

lewis.robertdavid@gmail.com said...

20110926
Deadlift Heavy Single
405

Didn't want to run the risk of agitating my wrist, so I didn't go higher.

Bushido
12:21 rx'd

Run was a huge guess, but it was fun to trot by all the lemmings on their way to class.

-Bert

Anonymous said...

ME Deadlift: 395
Bushido 10:52rx'd

Mike M

Marcus said...

ME Deadlift: 405
Bushido: 9:59

Mtn Rob said...

ME Deadlift :320lbs
Bushido: 17:13

Justin Green said...

Bushido: 8:00rx'd

-Lt. Hoostie

Waldo said...

11:03 on the high bar

Anonymous said...

M.E.Deadlift 85#
"Bushido"
12:30
Alison

Joshua said...

M.E. Deadlift
415x1

Bushido
W/ Burpees and Pullups
13:18

Anonymous said...

M.E. Deadlift 195X1

"Bushido"-eh?
w/burpees/high bar pull ups
Time: 14:50

Magnum-Magpie

thammond18 said...

ME Deadlift...385 (Pretty 10lb PR)
Bushido...10:30 on the highboy

tommy

Peter said...

ME Deadlift - Pass (still nursing my back)
Bushido 15:50
- including an extra 200M at the end as I got confused with last week's WOD that ended with a run......

Kim said...

ME Deadlift 215
Bushido 15:17

Mike A. said...

ME Deadlift 405 # PR
"Bushido" 9:36 Rx

Anonymous said...

ME Deadlift 175
Bushido 12:26
Meg

Anonymous said...

Jim

Deadlift: 315/335/365/385/405F
Bushido: 9:32

Callie said...

310# Deadlift
Other thing 12:24

Anonymous said...

Deadlift 335
Ran outta time for Bushido

Silverback

Michelle said...

Dead lift 170x1
Bushido 13:39

Anonymous said...

Deficit Deadlift - 405 lbs
Bushido
1 - 11:11
2 - 11:07

Jay

Anonymous said...

Deadlift 335#
Bushido 12:17
JB

Anonymous said...

ME Deadlift
220#

Bushido
17:00

erica