3/29/2012

''M.E. Press & Task Priority Nate'' (03.29.2012)

Mike, Tiff, Davidian, and Maggie getting all frisky at the Shamrock Shuffle.

April will be Deadhang Pull-up Month...Yesss. 

 A Turkish Get-up Challenge is forthcoming as well.





Warm-up Drills (03.29.2012)
Row 1000m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''M.E. Press'' (03.29.2012)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Press 1-1-1-1-1

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

''Task Priority Nate'' (03.29.2012)
10 Rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Burpee Challenge (Optional)
82 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.29.2012)
''Time Trial''
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Notes: Cover as much distance as possible in the time allotted.

Post distances to comments.

8 comments:

Joshua said...

M.E. Press
155x1

Task Priority Nate
Scaled to:3x pullups, 3x dips = 1 MU
32:45

Anonymous said...

ME press
155

''Task Priority Nate''
20:00 only 7 rounds though :(

Filipe

Mtn Rob said...

24:14
3pu and 3 dips per MU
Green band HSPU's
32kg kettlebell

Justin said...

160 ME

8 rd & 1 Muscle up in 25:00

- Bieiber

Alison said...

M.E. Press 70# PR
"Task Priority Nate"
pullups
static dips
HSPU box
20KG
5 rounds 26:26

Dutch said...

Shoulder and back injury
Funky 100yd abwheel twirl down hallways with vest...took about 10 (maybe it was 15) minutes; great ab and lower back work!

Modified Task Priority Nate
12 x pull-ups
12 x ring dips/static dips/push-ups
12 x box jumps (up only with step down)

5 rds + 12 pull-ups in 25:00 mins

Mike V.

thammond18 said...

ME Press...160
Task Priority Nate...24:38rx
tommy

lewis.robertdavid@gmail.com said...

20120329
Press 1,1,1,1,1
Warm-up Sets: 60x5, 75x3, 95x3
Working Sets: 120, 130, 140, 150, 160, 165F

"Task Priority Nate"
Complete 10 rounds for Time:
2 x Muscle-ups [turnout at bottom]
4 x HSPU [neutral grip deficit]
8 x KB Swings @ 32kg [unbroken]

17:50

-Bert