9/19/2011

''Repeat Offender'' (09.20.2011)

CrossFit New Hampshire raised over $1900.00 in less than a week for the Fight Gone Bad 6 Event.
Thanks to everyone again for supporting and participating in such a wonderful fundraising cause.







Warm-up Drills (09.20.2011)

Row 3 minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Dislocates
-Calf/Soleus Stretch
-ITB Stretch

''Repeat Offender'' (09.20.2011)
Complete the following for time
Run 400m
30 x Ring Push-ups
30 x Ring Rows
Run 400m
15 x Ring Push-ups
15 x Ring Rows
15 x Ring Push-ups
15 x Ring Rows
Run 400m
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
Run 400m

Notes: Set up the rings at a height even with a Box or stack of bumpers so that the torso/body is parallel to the deck at the bottom of the Ring Push-up and at the top of the Ring Row. Quality range of motion is critical for each repetition to count. We will again remind all of our athletes: Time is relative to the quality each athlete is willing to put into their movements during training. Get some.

Post times to comments.

Skill Development (09.20.2011)
3 Rounds at your own pace of
21 x GHD Sit-ups
21 x RDL's (45lbs)

Mobility WOD

CrossFit Endurance WOD (09.20.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

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17 comments:

Laura said...

Repeat Offender: 23:35

Marcus said...

Repeat Offender: 20:51 with vest

thammond18 said...

Repeat Offender...20:51rx
tommy

Joshua said...

Repeat Offender
w/ dumbbell pushups instead of ring pushups
22:24

Anonymous said...

"Repeat Offender"
26:06
Alison

Mtn Rob said...

Repeat Offender: 30:47

Anonymous said...

Repeat Offender 23:31
JB

John M said...

Repeat Offender
23:13

sdaghir@gmail.com said...

''Repeat Offender''
21:00 with the Gasmask and Body Armor.

Thanks for the extra motivation Mtn. Rob and Mike.

Anonymous said...

"Repeat Offender"
18:07
23:32 with Gasmask and body armor
Done with style and in the company of Mtn. Rob and the short man with the big beard

Mike M

Peter said...

Repeat Offender
23:35

Kim said...

Repeat Offender 28:33

Anonymous said...

20110920 - "Repeat Offender"
23:18 - With Gas Mask

Skill Development as rx'd

-Bert

Anonymous said...

Repeat Offender 19:46

Jay

Anonymous said...

Repeat Offender 26:55
-Kels

Anonymous said...

Repeat Offender
14:10
-Nick

Anonymous said...

Repeat Offender
25:48

erica