1/11/2012

''Press 5-5-5+ &The CIF Team WOD'' (01.12.2012)

Warm-up Drills (01.12.2012)
Row 2 Minutes
2 Rounds of
7 x Press (45lbs)
7 x Push Press (45lbs)
7 x Thruster (45lbs)
-Groiners
-Scorpion Stretch
-Calf/Soleus Stretch
-Sumo Squats
-Shoulder Mobility (Choice)


''Press 5-5-5+'' (01.12.2012)
Work through the following sets of Presses using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Thanks to Gary's ridiculous amount of mathematical know how (Fibonacci what?) he's been able to add a few new exceptional details to the formulas that work the spreadsheets.
Continue to slay and enjoy, freaks!
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''The CIF Team WOD'' (01.12.2012)
In teams of two athletes complete the following for time.
5 x Muscle-ups
10 x Handstand Push-ups
15 x Burpee Jumping Pull-ups
20 x Medicine Ball Cleans (20/14lbs)
30 x Hi-Lo DB Lunge Complex (50/35lbs)
40 x KB Sumo Deadlift High Pull (32/24lbs)
50 x Wallball (20/14lbs)
200 x Double-unders


Notes:
I. Only one teammate may be working at a time. The repetitions per movement may be partitioned as needed, however, each athlete must complete all of a given workload before anyone is permitted to move onto the following task.


II
. The Hi-Lo DB Lunge Complex calls for each athlete to begin with one DB held locked out overhead and one DB held by their side. The movement begins in the standing position and has the athlete lower into a lunge position, then into a kneeling position then into a lunge position (with the opposite leg) and finally back to the start for one complete repetition. Switch dumbbell sides and reverse the leg sequence of lunge/kneel after 15 reps, complete another 15 repetitions in this manner for a total workload of 30.

*Scaling for Muscle-ups: 10 x Pull-ups + 10 x Ring Dips
*Scaling for Handstand Push-ups: 10 x DB Push Press (50/35lbs)
*Scaling for Burpee Jumping Pull-ups: 15 x Burpees + 15 x Jumping Pull-ups
*Scaling for Hi-Lo DB Lunges: Use only one Dumbbell held overhead.
*Scaling for Double-unders: 400 x Single-unders

Post total time to comments.

Burpee Challenge (Optional)
27 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.12.2012)
''12x3:2 Intervals''
12 Rounds of (:30 on x :20 rest)
Swim: Use 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 8-10

Post distances to comments.

10 comments:

Callie said...

39:30
Max press 120

Muahaha said...

39:30
135x5
Mike V.

Filipe said...

32:30
115lb x7

lewis.robertdavid@gmail.com said...

20120112
Press 5,5,5+
Warm-up Sets: 60x5, 70x5, 80x3
Working Sets: 90x5, 100x5, 115x10


"The CIF Team WOD"
Complete the following for time
5 x Muscle Ups
10 x HSPUs
15 x Burpee Jumping Pullups (High Bar)
20 x Medicine Ball Cleans @ 40#
30 x Hi-Lo DB Lunge Complex @ 50#
40 x KB Sumo Deadlift High Pull @ 32kg
50 x DB Thrusters @ 20#
200 x Double Unders

36:59

That was miserable.


-Bert

Alison said...

Press 5-3-1+
60x4
Team WOD
Mitch and Alison
44:11

Kim said...

Press: 60x6
Team WOD: Kim and Lynn 33:23

Joshua said...

M.E. Press
175x1

Peter said...

Press 5-5-5+
65/75/85 x 8

CIF Team WOD (me, myself & I)
33:14
(MU subs:HSPU red/blue:Hi-Lo 25#; 400 SU)

(followed by Jeff & Bill - "a pair-a-docs")

Colby said...

Bert who was on your team?

lewis.robertdavid@gmail.com said...

No team down in Lowell.

-Bert