12/01/2011

''Pakasandra'' (12.01.2011)

“We’re primed to think that talent is the key to success.
But what counts even more is a fusion of passion and perseverance.
In a world of instant gratification, grit may yield the biggest payoff of all.”

--Peter Doskoch





Warm-up Drills (12.01.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Pakasandra'' (12.01.2011)
Complete for time
Run 400m
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups (C2B)
Ring Dips
Run 400m

Post times to comments.

Skill Development (12.01.2011)
RETEST: Compare to 10.26.2011
For time
:20 x L-sit
35 x Abwheel Roll-outs
50 x GHD/Abmat Sit-ups

Mobility WOD

CrossFit Endurance WOD (12.01.2011)
''Tabata Intervals''
8 Rounds of (:20 on x :10 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting adjusted to facilitate maximum wattage possible.

Post distances to comments.

16 comments:

Khan said...

18:56
rx'd/mu's

Anonymous said...

Pakasandra:
21:41 w/black band

-Dubs

Anonymous said...

"Pakasandra"
16:35
w/bands
Alison

Joshua said...

Pakasandra
17:44

callie said...

20:44

Mike M said...

Pakasandra
14:48
Skill Dev
4:41

Anonymous said...

Pakasandra(mod)- 20:20
Body Rows/Push-ups
MrsSB

thammond18 said...

Pakasandra...15:35rx with MU's on first 3 rounds
tommy

Mike M said...

Samy it looks like you have a friend in San Jose...
http://www.mercurynews.com/bay-area-news/ci_19440928

Lesson of the Day: Don't try and mail anything while working out

Sarah said...

Pakasandra
16:46 (blue band / bench dips)

Kim said...

Pakassandra
16:28 (red bands)
Skills 6:36

Peter said...

Pakasandra : 16:17

Skill Dev: 0:20 L-sit/35 Ab_Wheel/50GHD's - 7:30

lewis.robertdavid@gmail.com said...

Pakasandra
For Time
Run 400m
10-9-8-7-6-5-4-3-2-1 reps:
Chest 2 Bar Pullups [Dead Hang]
Ring Dips [Muscle ups & Strict]
Run 400m

19:52 - Treadmill @ Incline x 7.0

Skill Development
:20 x L-sit
35 x Ab wheel Rollouts
50 x GHD Situps

5:33

-Bert

Michelle said...

Pakasandra
Pull-ups/ghd dips
Time=15:47

Anonymous said...

"Pakasandra"
pull ups/ring dips!!
Time=18:18
skill development: 7:13
-Magpie

baby popo brown said...

pakasandra
16:16
skillz
6:41