10/12/2011

''Michael'' (10.12.2011)

NEW ATHLETE ON-RAMP COURSE STARTS FRIDAY
This Friday (10.14.2011) we are kicking off our next On-Ramp Course at 630PM.
To all the new athletes out there chomping at the bit to get in here and start crushing it: Please come by a little early so there's enough time to get situated, fill out a waiver, register as a new member, and get yourself set-up with a membership plan.
We're expecting quite the crowd and can't wait to see what this new class shapes up to be! See everyone Friday.


Warm-up Drills (10.12.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Michael'' (10.12.2011)
3 Rounds for time of
Run 800m
50 x Back Extensions
50 x GHD Sit-ups

Notes: 1-Rep Maximum/Percentage Calculator

Post times to comments.

Skill Development (10.12.2011)
Rest, Stretch, Foam Roll, or active recovery method of choice.
Prepare for tomorrow...

Mobility WOD

CrossFit Endurance WOD (10.12.2011)
''Time Trial''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.

20 comments:

Anonymous said...

Michael 27:49

Meg

Sarah said...

25:16

Joshua said...

Michael
25:30

lewis.robertdavid@gmail.com said...

Michael
25:40

-Bert

Anonymous said...

"Michael"
31:01
Alison

Khan said...

27:06 rx'd

Callie said...

34:05 i think.. maybe. plus i cheated. subed in rowing and only half the back extensions. deal with it.

Anonymous said...

"Michael" 38:00

-Dubs

Mtn Rob said...

38:53 abmats

sdaghir@gmail.com said...

''Michael''
22:23

laura bleakley said...

"Michael"
24:47

Magpie said...

"Michael"
27:33

branchdavidian said...

Michael
22:07

Waldo said...

28:11

Trevor said...

31:16

Peter said...

Michael - 31:22

thammond18 said...

Michael...30:16
tommy

Kim said...

Michael 28:16
In the hotel gym

Matt said...

Michael: 23:35
My back hates you Sammy...that was a good one.

Anonymous said...

Michael 39:06 MOD
800M/50/50 x1
400M/25/25x2
MrsSB