''M.E. Press & Flashbacks'' (06.07.2012)

**This is due to the fact that everyone taller than myself will probably get struck at least once, maybe twice, by lightning... don't fret, we will reschedule next week and hit up a ruthlessly enjoyable team WOD Friday at CFNH. Enjoy the memories we continue to make here as our move date creeps ever closer!

Warm-up Drills (06.07.2012)
Run 800m
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Front Roll/Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
**Additional Mobility as necessary.

''M.E. Press'' (06.07.2012)
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Press.

Press 1-1-1-1-1

Notes: Those athletes that are less experienced or are still newly exposed to the overhead lifts will be working up to heavy (read: immaculate form) 3 or 5 rep maximums as needed. When we hit 5-5-5+ next week we will be using our 1-rep maximum calculators to estimate a starting point from which we will be able to determine appropriate % based sets/reps.
1-Rep Maximum/Percentage Calculator

''Flesh Builds Flesh'' (06.07.2012)
8 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for max reps of
DB Snatch (alt. L/R per interval)
Rest 1:00
8 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for max reps of
Ring Dips
Rest 1:00
8 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for max reps of

Notes: Total up and record as many details as possible during scoring (high numbers, low numbers, and totals if you can manage to avoid deliriousness). 
And of course because it's a special occasion tomorrow (don't ask) we will be allowing those athletes who happen to be extra frisky after completing their Snatches, Ring Dips, and Double-unders to partake in an additional two movements... which will remain hidden until requested (8 ''Tabata'' intervals included of each).
PS: Thanks for the WODs inspired name, Lt. Bertholemeu!

Mobility WOD

CrossFit Endurance WOD (06.07.2012)
''3x7 Minute Intervals''
Swim, Bike, Run, C2
3 Rounds of
(7:00 on x 3:00 rest)
Post distances to comments.


Grinster said...

Yes! I love this picture haha. Dan was actually standing like that for several minutes! Not really but still extremely impressive body control.


lewis.robertdavid@gmail.com said...

Credit where credit is due; to John from CFFB for the WOD title.

-Lt Bertholemeu

Jay said...

Snatch 150# PR

Snatch 75# - 8-4
Ring Dips - 12-5
Double Unders - 16-7


Joshua said...

M.E. Press

Flesh Builds Flesh
Snatch (45#DB) 10,10 Right/9,9 Left
Ring Dips 12,3
Double Under's 29,10