11/30/2011

''Heavy Water'' (11.30.2011)

''You would fain be victor ...
Yes, but weigh the conditions,
weigh the consequences;
then and then only lay to your hand if it be for your profit.
You must live by rule,
submit to diet,
abstain from dainty meats,
exercise your body perforce at stated hours, in heat or in cold;
drink no cold water, nor, it may be, wine.
In a word, you must surrender yourself wholly...''
--Epictetus,(c.A.D. 50-c.A.D. 138)

Warm-up Drills (11.30.2011)
3 Rounds of
Speed Rope (1:00 on x :30 rest)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Push-ups
10 x Air Squats
12 x Sit-ups
12 x KB Swings (24/16kg)
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-Lateral Lunges

''Heavy Water'' (11.30.2011)
For time
Row 500m
12 x Deadlift (65-75%1RM)
50 x Wallball (20/14lbs)
Row 500m
9 x Deadlift (65-75%1RM)
35 x Wallball (20/14lbs)
Row 500m
6 x Deadlift (65-75%1RM)
20 x Wallball (20/14lbs)

Post times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.30.2011)
The weather may have saved you... for a single day. Rest up for tomorrow, and keep crushing the Paleo Challenge!

Mobility WOD

CrossFit Endurance WOD (11.30.2011)
''Time Trial''
Swim: 30 minutes
Bike: 90 minutes
Run: 90 minutes
C2: 30 minutes

Post distances to comments.

21 comments:

sdaghir@gmail.com said...

Gasmask and body armor? Yes, please.

Anonymous said...

Heavy Water
16:47

-Dubs

Anonymous said...

"Heavy Water"
23:05
85# deadlift
Alison

callie said...

29:44 with 215#

Mtn Rob said...

22:20 210lbs

Anonymous said...

"Heavy Water"
23:05
85# deadlift
Alison

Anonymous said...

"Heavy Water" MOD 19:12
25# deadlift, 12# db thrusters
MrsSB

Anonymous said...

Heavy Water
18:50
295 dead lift
Mike V.

thammond18 said...

Heavy Water...18:36 @ 225
tommy

Joshua said...

Heavy Water
18:45 @ 310#

Kim said...

Heavy Water
20:05 @ 135

Anonymous said...

Heavy Water
21:34 @ 145lbs/20lbs
-Magpie

Peter said...

D2O - aka Heavy Water

21:06 w/195# & 20#

lewis.robertdavid@gmail.com said...

Heavy Water
Row 500m
12 x Deadlift
50 x Wallball
Row 500m
9 x Deadlift
35 x Wallball
Row 500m
6 x Deadlift
20 x Wallball

18:59 @ 335 w/ Gasmask. Epic fail with the medicine ball during the 35 set...And I couldn't get back into the boat for the last row. FAIL.

-Bert

Anonymous said...

Heavy Water
16:21 225, 20#

Khan said...

22:42
195/20/ gas mask

Michelle said...

Heavy water
125#/14#
Time= 14:40

Matt said...

Heavy Water
305lbs
15:49

Sammy, remind me next time to go over the deadhang muscle up routine. I need ot get working on those.

Thanks

rossinator said...

Heavy Water
275
19:54

Mike M said...

Heavy Water:
285lbs w/ gasmask
17:00

Silverback said...

Heavy Water:
275/20 @ 23-something
did it on Sat 12/3