11/16/2011

''Front Squat 3-3-3+ & G.I. Jane'' (11.16.2011)

Warm-up Drills (11.16.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Front Squat 3-3-3+'' (11.16.2011)
Work through the following sets of Front Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''G.I. Jane'' (11.16.2011)
Complete the following for time
100 x Burpee Jumping Pull-ups

Notes: Those looking for a sick little twist on this classic slayer of a WOD are invited to attempt 100 x Burpee Jumping Pull-ups where each repetition requires the athlete to climb over the bar (chicken arm or reverse swing are both viable options)... Get some freaks!

Mobility WOD

CrossFit Endurance WOD (11.16.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi +1mi +2mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)
Rest time is the same as was scored during the previous interval. Example: 200m run completed in :35 seconds. Rest :35 seconds before heading out on the 400m run. Rest the 400m time, run 600m. Run the 600m time and begin again with the run 200m.

Post times to comments.

18 comments:

filipe said...

165lb 6x
14:06 crazy WOD

PS no vomiting! :p maybe next time!

John M said...

Front Squat
190x10

G.I. Jane
19:27

Marcus said...

Front Squat 215 x 3
G.I. Jane 24:34 Over-unders

callie said...

front squat 195 for 4

mother fucken burpee pullups 26:12

Ian O said...

Front Squat: 220x8
G.I. Jane 10:04

Mtn Rob said...

190 x 5

GI Jane (Modified)
11:06

Laura said...

Front squat 95x9
GI Jane - 17 or 18 min.. I can't remember

Anonymous said...

Front Squat: 180# x 6

GI Jane: 20:42
100 x burpees
100 x body rows

-Dubs

Joshua said...

Front Squat 3,3,3+:
165x3,185x3,210x8

G.I. Jane
17:12

Peter said...

Front Squats - DNF, elbow/shoulder not working too well.

G.I. Jane
16:32

Bert:
Looking forward to seeing more of you. You put on weight or what???

Peter said...

Marilyn: Congratulations.

Big said...

GI Jane: 26:14.
Front Squats: 235 for max

Crossfit Barn 2.0 said...

FRONT SQUAT
181 x 6

G.I. JANE
13:41


-Derek

lewis.robertdavid@gmail.com said...

20111116
Front Squat 3,3,3+
Warm-up Sets: 100x10, 125x5, 150x3
Working Sets: 170x3, 195x3, 220x8

"Noncommital"
AMRAP 15
9 x Ring Dips
12 x Renegade Rows @ 50#
15 x GHD Situps

Feelin' Frisky Upgrades - MU into Dips...Renegade Rows on GHD

6 Rounds + 3 Dips

"The 2-Minute Drill 2.0"
As many DUs as possible in 2:00 - 102
Rest 1:00
Complete 102 DUs for Time - 1:56

Back in business in the Varsity Center!

-Bert

lewis.robertdavid@gmail.com said...

Peter! Totally missed your comment the first read through. Yeah, I'm really looking forward to being able to get up there more often and seeing everyone. I'm picking up my new vehicle tomorrow (Thursday), so I'm going to try to get up this week and if not, for sure next week during holidays.

As for the weight... Well I'm working my way up into "man weight" right now, so I've still got a bit of work to go. Just gotta keep slinging the heavy steel and devouring paleo + whole milk like its my job.

Matt said...

230x4
11:50

Traps said...

GI Jane
17:00

I hate GI Jane

Jay

Mint said...

G.I. Jane:
11:25