7/31/2012

''Austere WOD: Frago Dyer'' (07.31.2012)

This poor old blog's days are numbered! 
While it will still remain intact for eternity as a safety blanket for our athletes wishing to reference some nostalgic emotions there will be a completely new site replacing it on this URL very shortly...
Take some time to look back through the posts documenting our colorful and unique history as a community of athletes who've come together around something quite special. 

Homework? Why not: 
Find either the most horrific training WOD you've ever experienced or perhaps a glorious favorite from the archives section... I would absolutely love to hear any feedback at all in regards to that fascinating personal detail from any of our crew.
Fasterrrrrr.....

''Austere WOD: FRAGO Dyer'' (07.31.2012)
Complete 10 Rounds for time of:
Run 200m
10-9-8-7-6-5-4-3-2-1 reps of (per each respective Round)
Pull-ups
Push-ups
Squats
Sit-ups
Burpees

Notes: Round one would be a 200m Run followed by 10 reps of each movement, Round two would be a 200m Run followed by 9 reps of each movement... Continue through the workload as quickly as possible while attending to proper range of motion and emphasizing safe/efficient technique. Get creative as needed and tell us about it. Get some, freaks!

Post times/Rounds completed to comments.

CrossFit Endurance WOD (07.31.2012)
Swim, Bike, Run, or Row (C2)
6 Rounds (:30 x 2:00 rest)
Notes: Executing maximal effort for each :30 sec interval, each 2 minute recovery period is a working rest at an easy pace. Use Incline adjustments to control levels of exertion.

Post distances covered to comments.

19 comments:

Anonymous said...

Deeper....

Anonymous said...

Is the running part of the 10 round or are you doing the 200M run just once?

Anonymous said...

I can't read. Ignore the question

Anonymous said...

Is the pull up station still at the park

sdaghir@gmail.com said...

No.

sdaghir@gmail.com said...

No.

Anonymous said...

Austere
26.27
Davidian

Joshua said...

Austere WOD: Frago Dyer
29:23

Gene said...

I didn't do this homework wod, but did attempt Cindy for the first time with solid results.

Skill
Double under practice

Strength
3 sets of 3 ring dips scaled w blue band.

WOD Cindy
20:00 AMRAP
5 pull ups scaled blue band
10 push ups
15 air squats
Time: 20:00
Reps: 360
Rounds: 12

Peter said...

Traveling yesterday, so did it today.
Austere WOD: Frago Dyer
Sub: "Lawn Tractor Dips" for Pull ups.
24:46

Gene said...

8/1/12 WOD from CFE. I was suffering from super sore shoulders so I elected to forgo the muscle up progression skill practice and push press strength ladder that they had programed in favor of learning some new shoulder mobility from Troy.

I intro'd rope climb practice with the help of Tina and Indy, def need to get some practice there.

"Bedlam"
5 rounds for time.
10x Front Squats
5x HSPU - Scaled Stink bugs on box
3x rope down/ups = 1 rope climb

11:01

Anonymous said...

Any news on the new gym opening?

Anonymous said...

can someone post pics of the new facility so we can see how its coming along

lewis.robertdavid@gmail.com said...

20120802
1RM Box Jump
48"

8 Rounds Each for Time
3 x Back Squat @ Body Weight [175]
3 x Box Jumps @ 65% x 1RM [32"]
Sprint 40yd
:90 rest

-Bert

sdaghir@gmail.com said...

Things are moving rapidly, the gear is all inside and we are starting tomorrow putting the pull-up structure up and laying out all our stall mats. Everyone is invited to look back through the 1000+ workouts that are available in the archives section and perform as desire for the next few days. We're working hard to get everything in place, thanks for underdstanding.

Anonymous said...

Any news on opening day? I take it the gym is still closed today?

Mark

Anonymous said...

to whom ever is in charge,

would you be interested to sell crossfit New Hampshire?

sdaghir@gmail.com said...

HAHAHAHHAHAHAHAHAHAHA

Anonymous said...

don't laugh, its a real offer! I would even higher some of the trainers to work there still... Its a shame to live in this big of a city with only "1 1/2" crossfit gym. Imagine a crossfit facility with awesome programming, like CFNH already have, AND on top of all functional! its possible... :)