1/23/2012

''No Handlebars'' (01.24.2012)

Warm-up Drills (01.24.2012)
Row 500m
2 Rounds for quality of
5 x Deadlift (45lbs)
5 x Hang Clean (45lbs)
5 x Push Press (45lbs)
5 x Overhead Squats (45lbs)
-Shoulder Mobility x 2
(athlete specific)

-Inchworms
-Hamstring/ITB Band Stretch
-Sumo Squats
-Calf Soleus Stretch




''No Handlebars'' (01.24.2012)
10-9-8-7-6-5-4-3-2-1 reps each for time of
Deadlift (225/185lbs)
Ring Dips

Post times to comments.

Skill Development (01.24.2012)
For Quality:
20-15-10-5 reps/seconds of
L-sit/V-sit
GHD/Abmat Sit-ups

Burpee Challenge (Optional)
35 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.24.2012)
''Long Intervals''
*Swim
SC:3x300m Repeats hold within 15-20sec, Rest 45-60sec between repeats.
LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between repeats.
U:3x700m Repeats hold within 60-90sec, Rest 1-2min between repeats.
*Bike
SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec between repeats.
LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min between repeats.
U:3x10mile Repeats Hold within 1-2min, Rest 4-8min between repeats.
*Run
SC:3x1mile Repeats hold within 5-10sec, Rest 1-3min between repeats.
LC:2x5km Repeats, hold within 1-2min, Rest 5-10min between repeats.
U:3x5km Repeats, hold Repeats within 2-3min, Rest 5-15min between repeats.
*Row(C2)
SC:3x1km Repeats hold within 3-5 sec, Rest 20-40sec between repeats.
LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec between repeats.
U:3x1800m Repeats hold within 10-15sec, Rest 1-2min between repeats.

Post times and rest intervals to comments.

22 comments:

Laura said...

No Handlebars: 12:39 @ 140lbs/static dips

Filipe said...

No handlebars: 13:10 225lb/ regular rings...

Anonymous said...

No Handlebars...11:36
210# & Bench Dips

-Dubs

lewis.robertdavid@gmail.com said...
This comment has been removed by the author.
Elohim said...

Bert - If you are going to post do all the reps, you missed 7, 6, 5,and 4 but everyone else to do them

lewis.robertdavid@gmail.com said...

I'm not sure who this Elohim character is, but if it makes them feel better, I will post out the entire rep scheme.

"No Handlebars"
10-9-8-7-6-5-4-3-2-1 reps for time
Deadlift @ 225
Strict Ring Dips

Muscle-up into Dips

9:25

Happy?

-Bert

Alison said...

"No Handlebars"
95# deadlift 105# for 3 rounds
ring dips w/blue band
11:18

thammond18 said...

No Handlebars...9:56rx w/mu dips
tommy

Grinster said...

"No Handlebars"

10:10 Rx

~Chase

Dutch said...

No Handlebars 18:56 with 315# (Unbroken reps)and ring dips rx'd
Mike V.

Dan Hayden said...

"No Handlebars"

225# Deadlift and 20# vest for ring dips Time 7:58
& skill development was executed flawlessly! RX'd + (Weight Vest, scuba suit + throat,groin protection and eye pro was worn...

Elohim Jr.

Elohim II said...

I feel tension in the blog today... IS that time of the month girls... I mean BOYS!

Mike M said...

No Handlebars:
10:15 225lbs and muscle ups into dips

Peter said...

No Handlebars:
10:24 185# D.L.

Crossfit Barn 2.0 said...

"NO HANDLEBARS"
7:29

41° (enjoying the heat wave)

-Derek

Joshua said...

Back Squat 3,3,3+
185x3/215x3/235x10

Shattered
4 Rounds+100 meters

Anonymous said...

175 # deadlifts
static ring dips
13 :44

"I can ride my bike with no handlebars no handlebars"
Flobots

laura b.

Waldo said...

6:17

Elohim said...

WAiting for your defeat tomorrow Bert? Staring at the ceiling ?

Traps said...

No Handlebars
6:41
225#

Jay

Matt said...

No Handlebars
4:32 @ 225lbs

Probably should have increased the weight a bit...

sdaghir@gmail.com said...

''No Handlebars''
9:17
(315lbs,Stict,MU's)

*Inspired by Marcus' performance #2 of this workout.