11/16/2011

''Frozen Shoulder Syndrome II'' (11.17.2011)

*THE NEXT ON-RAMP COURSE BEGINS THIS COMING MONDAY AT 630PM.

Congratulations to the UNH Rugby Team a.k.a. CFNH East!

Cianci 7's Champions UNH 28 BC 21





Warm-up Drills (11.17.2011)
Row 750m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of:
5 x Deadhang C2B Pull-ups
10 x Walking Lunges (alt.legs)
15 x Knees-2-Elbows
-Sumo Squats
-Shoulder Dislocates (PVC)
-Cobra Stretch
-ITB Stretch

''Frozen Shoulder Syndrome II'' (11.17.2011)
Complete the following for time
Run 400m
21 x Push Jerk (135/95lbs)
21 x KB Swings (32/24kg)
Run 400m
15 x Push Jerk (135/95lbs)
15 x KB Swings (32/24kg)
Run 400m
9 x Push Jerk (135/95lbs)
9 x KB Swings (32/24kg)

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.17.2011)
Work on a skill set of choice, foam roll, stretch, or execute a mobility WOD... and don't forget to rest up, something might be lurking.

Mobility WOD

CrossFit Endurance WOD (11.17.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of
5:00 of (:15 sec on x :15 sec rest)
Recover for 3:00 and repeat.

Notes: Maintain a high cadence (Bike at 115+)/turnover rate/wattage.

Post distances to comments.

15 comments:

Laura said...

Frozen Shoulder Syndrome II: 22:12 @ 95lbs/20kg

Joshua said...

Frozen Shoulder Syndrome II
16:38

Marcus said...

Frozen Shoulder Syndrome II: 15:23 @ 155lb/32kg

Mike M said...

Frozen Shoulder Syndrome: 18:36 @ 135lb/40kg

Filipe said...

18:09 @135/32

callie said...

18:02

thammond18 said...

FSS...18:33rx
tommy

Mtn Rob said...

21:40 135lb/32kg

Anonymous said...

Frozen Shoulder Syndrome: 22:00

-Dubs

Meg said...

Frozen Shoulder Syndrome
19:26@65lbs/20kg

Kels said...

Frozen Shoulder Syndrome
20:58 @65lbs/20kg

Kim said...

Frozen Shoulder
22:33 75/20

Crossfit Barn 2.0 said...

FROZEN SHOULDER SYNDROME (not Rx)
400M
21 Push Jerks (135/50 lbs)
21 Wall Balls (20/10 lbs)
400M
15 PJ
15 WB
400M
9 PJ
9 WB

Derek (13:28)
CFB Wife (16:48)

lewis.robertdavid@gmail.com said...

20111117
"Frozen Shoulder Syndrome II"
Complete for Time
Run 400m
21 x DB Push Jerks @ 50
21 x KB Swings @ 32kg
Run 400m
15 x DB Push Jerks @ 50
15 x KB Swing @ 32kg
Run 400m
9 x DB Push Jerks @ 50
9 x KB Swings @ 32kg

Had to sub in DB Push Jerks due to the fact that tonight I did the WOD in the Acre. Who's coming in on Saturday? I'll be there.

-Bert

Traps said...

Frozen Shoulder Syndrome
135# 32KG
14:31

Jay