3/21/2012

''Disciplined Abuse II'' (03.21.2012)

''And it's the chance -- to find out what I could [really] do... No, I don’t like work. I'd much rather laze about and think of all the fine things that could be done.
I don’t like work, no man truly does. But I like what is in the work... The chance to find yourself.
Your own reality. For yourself, not for others. What no other man can ever know.''--Marlow, Heart of Darkness

Warm-up Drills (03.21.2012)
Run 800m
2-3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats

''Disciplined Abuse II.'' (03.21.2012)
For Time:
10 x Medicine Ball Cleans (40/20lbs)
20 x Toes-2-Bar/K2E's
30 x Sumo Deadlift High Pull (115/85lbs)
40 x Floor Wipers (115/85lbs)
50 x Ring Dips
40 x GHD/Abmat Sit-ups
30 x 1-arm DB Push Press 15L/15R (50/35lbs)
20 x Jumping Slamball (40/20lbs)
10 x Hang Squat Cleans (115/85lbs)

Notes: Complete this pyramid of pain for QUALITY above all else. There are some different oddball movements in the mix that will test each athletes true proficiency in functional movement points of performance. For the 1-arm DB Push Presses use 50/35lbs respectively. Floor Wipers begin with legs straight and centered, hovering 4 inches off the deck with the body in a hollow hold, barbell locked out as if at the top of a Bench Press repetition. Begin the first rep by raising both legs together towards the right side bumper plate on the barbell. Lower to center and repeat on the other side; both sides account for a single repetition.
Feeling Frisky? Good. Windshield Wipers should sting just right for those capable of this ruthless movement.

Post times to comments.

Skill Development (03.21.2012)
Work through your skill set of choice, asking your coaches for progressions as necessary... Need suggestions? Who know's what pistols are? Handstand Push-ups? Have some fun and refresh a few uniquely valuable movements. Mobility, stretching, foam rolling, and contrast showers will cure what ails you. And hopefully helps pass the time until 12.5 is unveiled at 8pm. Yesss.

Burpee Challenge (Optional)
76 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.21.2012)

19 comments:

Anonymous said...

Disciplined Abuse II...26:35
20# Med Ball
115#
Static Dips w/green band
Abmat
45# DB
40# slamball

-Dubs

Anonymous said...

Disciplined Abuse II

25:30

Filipe

Anonymous said...

Disciplined Abuse II

21:06

Karissa

Anonymous said...

Disciplined Abuse II

22:52

Jojo

lewis.robertdavid@gmail.com said...

20120321
"Disciplined Abuse II"
For Time:
10 x Med Ball Cleans [40]
20 x Toes-2-Bar [strict]
30 x Sumo Deadlift High Pull [135]
40 x Floor Wipers [135]
50 x Ring Dips [muscle up 2 dip]
40 x GHD Sit-ups
30 x 1-arm DB Push Press 15L/15R [50]
20 x Jumping Slamball [40]
10 x Hang Squat Cleans [135]

36:50

Stoopid bumper plates at Costello. Closest I would have been able to get to 115 was 118 because of the kg to lb conversion. So I figured, why not just bump it up to the plates that don't have the inserts falling out. Great idea Bert. Started training the warm-ups barefooted this week. Calloused toes are in my future, but I'm keeping my 800m splits down around 3 minutes, so it will be interesting how much I can improve my running posture and form over these next few weeks with this slight training adaptation.

-Bert

Alison said...

'Disciplined Abuse II"
20#
K2E
60#
static ring dips w/band
30# DB
33:10

sdaghir@gmail.com said...

''Disciplined Abuse II.' (03.21.2012)
For Time:
10 x Medicine Ball Cleans (40lbs)
20 x Toes-2-Bar
30 x Sumo Deadlift High Pull (115lbs)
40 x Floor Wipers (115lbs)
50 x Ring Dips
40 x GHD Sit-ups
30 x 1-Arm DB Push Press 15L/15R (50lbs)
20 x Jumping Slamball (40lbs)
10 x Hang Squat Cleans (115lbs)

32:??

Thanks to my social interaction support group for letting me get an awesome, challenging WOD in. Welcome back, Joshtache... How about manning up and showing some whisk (ers)... What?

Carry on.

Dr. Jeffy B. kindly showed up to motivate our crew with the inner workings of a pig heart. I'm hungry. See everyone tomorrow.

Morgan said...

I forgot my time :(

Anonymous said...

burpee taxes Morgan...! hahah

sdaghir@gmail.com said...

After being reprimanded for failing to provide clarity in posting my score I felt I should note that yes, I spent this wod in the lovely black hole of solitude we call the gasmask. It was actually a great wod today... PS I was informed by Slammy that mike and dave were spotted loitering in the mall of new hampshire. Grow up guys.

Unknown said...

3 sets of 10 reps

Bicep Curls and Crunches

45:00

Lots of flexing in the mirror and texting on the phone.

Traps said...

Disciplined abuse II
19:58

Jay

Peter said...

Disciplined Abuse II
20# Wallball; 95# Barbells; 35# SmartBells (steering clear of the dumb ones)
39:12

Anonymous said...

Power Squat Cleans
5 reps@ 135

7 min AMRAP
10 Bar Facing Burpees
10 Over Head Squats (65lbs)

3rounds +5

I miss you guys!

Jamie

Anonymous said...

Disciplined Abuse II

19:03

For Time:
10 x Med Ball Cleans 40
20 x Toes-2-Bar
30 x SDHP's 115
40 x Floor Wipers 115
50 x Ring Dips
40 x Abmat Sit-ups
30 x 1-arm DB Push Press 15L/15R 40
20 x Jumping Slamball 40
10 x Hang Squat Cleans 115

Anonymous said...

35:02

Romel

Anonymous said...

Bai Chen; 24:04
I didn't die today, but will die another day~~~

Morgan said...

''Disciplined Abuse II.' (03.21.2012)
For Time:
10 x Medicine Ball Cleans (40lbs)
20 x Toes-2-Bar
30 x Sumo Deadlift High Pull (115lbs)
40 x Floor Wipers (115lbs)
50 x Ring Dips
40 x GHD Sit-ups
30 x 1-Arm DB Push Press 15L/15R (50lbs)
20 x Jumping Slamball (40lbs)
10 x Hang Squat Cleans (115lbs)

26:36 - 85lbs

no burpee tax for me.

Matt said...

15:40 (115lbs)

Good WOD, my lungs hurt for a while after this one.