''Irrelevant'' (01.17.2012)

Warm-up Drills (01.17.2012)
Row 1000m
9 Fundamentals x 5 reps each
''Burgener Drill'' (3Rnds/PVC)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Irrelevant'' (01.17.2012)
For time
25-20-15-10-5 reps each of
Wallball (20/14lbs)
KB Swings (32/24kg)

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Skill Development
3 Rounds for quality of
20 x Back Extensions
:20 x L-sit (cumulative)

Burpee Challenge (Optional)
30 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.17.2012)
Swim, Bike, Run, or Row (C2)
5 Rounds of (1:00 on x 2:00 rest)
Easy recovery pace for 5 minutes after all five rounds have been completed, then…
5 Rounds of (1:00 on x 2:00 rest)

Post distances to comments.


Anonymous said...

Press...135# x 5
Black Lung II: 9 rounds
2859m, 203, 10


Laura said...

Black Lung II: 9 rounds
2463 (I think), 153..

nick c said...

press: 95x3
Black Lung II : 2403/247/10

Sarah said...

65 x 6 = Press
Black Lung
9 rounds
2530, 184, 10

Michelle said...

ME Press 60# x 5 reps

"Black Lung"
9 rounds
2839 meters/ 203 avg watt @ 10 for resistance

Mtn Rob said...

Press 3,3,3+

Blk Lung 2
2236 .199 10

Anonymous said...

Press 135x4
Black Lung II 2407/248/10
Mike V.

lewis.robertdavid@gmail.com said...

Press 3,3,3+
Warm-up Sets: 60x5, 70x5, 80x3
Working Sets: 95x3, 110x3, 120x10

"The Black Lung II"
Complete 9 rounds of
1:00 x Row / :30 rest

Distance: 2602m
Average Watts: 313
Damper Setting: 10

Took the guy who is in charge of PT this semester with me to show him how potent 9 minutes of work can be. He did 6 rounds of "The Black Lung II" and couldn't breath. Yessss.


Anonymous said...

My return is eminent...

Anonymous said...

Bert your slowing down big time huh?

Alison said...

Press 3-3-3+
"Black Lung II"

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

Press 65x3
Black Lung II 2207m/159w/7damper

thammond18 said...

Black Lung 2.0...2503/279/10


Joshua said...

Press 5,5,5+

Uncle Rhabdo said...

Press 155x5

"Black Lung 2.0"- 2754m....been a long month and a half and I felt it on this one.

Anonymous said...

Deadlifts, box jumps, and jumping pistols.

Black Lung for only 6 rds, 1805 total.
20 m cutoff was from the best to slowest time, right?