10/31/2011

''M.E. Press'' (10.31.2011)

Everybody calm down. Yes, we have power.

Warm-up Drills (10.31.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''M.E. Press'' (10.31.2011)
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)

Press 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Frostbite Fran'' (10.31.2011)
10-9-8-7-6-5-4-3-2-1 reps for time of
Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.31.2011)
''Mack's :20 x :10''
Complete the distance prescribed for the sport of your choice (that which best represents the event you are currently preparing for) in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post number of rounds needed to complete the distance to comments.

19 comments:

thammond18 said...

ME Press...165lb
Frostbite Fran...9:51rx
tommy

Anonymous said...

ME Press 155#
Frostbite Fran: 12:09
95# & Bodyrows

-Dubs

Anonymous said...

What is a M.E. Press?

Big said...

press 165; Frostbite in 12:36

lewis.robertdavid@gmail.com said...

ME Press
105-115-125-135-145-155(f)

Frostbite Fran
10-9-8-7-6-5-4-3-2-1 reps for time
Unbroken Thrusters @ 95
Dead Hang Pullups

9:45

I hate the Rec Center.

-Bert

Khan said...

"M.E. Press" 105
"Frostbite Fran" 6:44@65

Callie said...

press 115
fran 10:09 with 65#

Anonymous said...

press 140
frostbite fran 13:27
JB

Waldo said...

PR@ 130. Failed on 135.

Did 165 (BW) back squats in place of thrusters. 8:04

Marcus said...

Press 175

Frostbite Fran: 5:52

Joshua said...

M.E. Press
170x1

Frostbite Fran
11:51

Trevor said...

ME Press 115 lbs

Frostbite Fran
18:23 @ 80 lbs

Peter said...

ME Press
---Still stuck at 115# 120(F)

Frostbite Fran
15:00 RX'd

Anonymous said...

Press: 195 (205f)

FB Fran: 6:53. Awesome WOD.

Justin

Meg said...

M.E. Press....65lb
Frostbite Fran....12:29

Traps said...

Press 145

Frostbite Fran 6:51

Jay

Matt said...

ME Press: 155 lbs
Frostbite Fran: 5:11 Rx'd

rossinator said...

ME Press: 165
Frosbite Fran: 10:30 Rx'd

sdaghir@gmail.com said...

M.E. Means maximum effort. As in establish a new one rep maximum during this training session.

Some of the notes in the WODs as they are posted are so I can track the frequency of some training cycles with something specific in them that is searchable.