7/10/2012

''Back Squat 5-5-5-5-5 & If You Could Ride A Bull In That Time'' (07.10.2012)

**IMPORTANT UPDATE**
4PM, 5PM, 6PM Location Update: Training Classes Will Be Set-up/Conducted at the 'Track' Location we've used previously at Livingston Park from 4pm to close this evening!
We Will Now Post an AM/PM Section at the head of each day's training outline with an image map of the entire park; There are 4 main locations within the Livingston Park-Dorrs Pond complex that we can bounce around between depending on the training we are conducting for that day and the myriad of other logistical variables we are constantly monitoring. Things are getting better by the day... Big News coming about the Asymmetrical Games and an even crazier opportunity that was presented to us today from our friends at Tactical Athlete and it's founder/owner Jeff Martone (Who runs the CrossFit KB Certs as well...)
540 Commercial Street Work is moving forward rapidly. More news to come as we receive it. Please help us by communicating on social media or the comments section as often as possible to one another so that we can get the information out to as many as possible as expeditiously as can be expected. 
Thank you,
-CFNH

Warm-up Drills (07.10.2012)
Run 400m
15-12-9 for Quality of
Wall Squats (Fence)
Abmat Sit-ups
SDHP's (45lbs)
-Groiners
-Shoulder Mobility
-Inchworms to Cobra Stretch
-Sumo Squats

''Back Squat 5-5-5-5-5'' (07.10.2012)
**12:00 Cutoff **
Using no more than 5 workings sets attempt to exceed a previous five repetition maximum. Form/Quality and progressive range of motion are heavily prioritized today. Begin where we left off with competency refinement and go as challenging as possible with weight within the confines of immaculate execution with regards to technique.

Back Squat 5-5-5-5-5

Notes: 1-Rep Maximum/Percentage Calculator

Post loads/sets/reps to comments.

''If You Could Ride A Bull In That Time'' (07.10.2012)
**15:00 Cutoff**
 Complete the following for time
Row 50kcal
Then...
15-12-9 reps of
Hang Power Clean and Jerk (95/65lbs)
Thrusters (95/65lbs)
Then...
Row 50kcal

Notes: *All sets of Hang Power Clean & Jerks and Thrusters hold an instant tax if any set is 'broken'. After dropping the bar or putting it on the deck and resting before a set is concluded the athlete must Walk 25m away from their rower/barbell set-up area before proceeding through the round they are working on. This distance continues to add up until the obvious long sprint back to the rower before completing the WOD... A gift? No, probably not what we'd say 'feels like a bonus round'. Yesssss!

Mobility WOD

CrossFit Endurance WOD (07.10.2012)
''2x Time Trial''
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals

Post distances to comments.

18 comments:

Silverback said...

Back Squat 210x10

tina godfrey said...

I want java tomorrow Bert ;)

Back squats N/A (did 5x3 yesterday @ 175/195/205/210/215)

A rode the bull up to 19kcal in the 15 min time cap

Tina

Anonymous said...

Back squat 335x5
IYCRABITT
15/12/9+10kCal 15:00
Mike V.

Alison said...

Back Squat:80x5
25 reps/65#

lewis.robertdavid@gmail.com said...
This comment has been removed by the author.
Anonymous said...

Back Squat 55#x5
If You Could Ride A Bull in That Time
(MOD) KB15#/Thrusters15# - 15/12/9
Mrs SB

Justin said...
This comment has been removed by the author.
Justin said...

Weak posting results. Have fun with the burpees Bert.

Back Squat 235x5
Made it through 12 burpees and hit the 15:00

- Beiber

10/7/12 14:58

Rich Morse said...

"Back Squat 5-5-5-5-5'' (5 rep Max)
and
''If You Could Ride A Bull in time" (15:00 time cap)
Complete the following for time
Row 50kcal
Then...
15-12-9 reps of
Hang Power Clean and Jerk (95/65lbs)
Thrusters (95/65lbs)
Then...
Row 50kcal

I completed the 5 rep max back squat at 275lbs and I only got through the rounds of 15reps and 12reps and then 6 reps (out of 9) of the hang clean before I ran out of time...(I only ran twice..I was trying not to drop my bar!!)

Colin said...

Back Squat 5-5-5-5-3 250#

''If You Could Ride A Bull in time" (15:00 Cap)
Row 50kcal
Hang Power Clean and Jerk 65# 15-12-5
Thrusters 65# 15-12

Hit 15:00, failed to complete.

-Colin

Peter said...

Back Squat 5-5-5-5-5
185 x 5
If You Could Ride a Bull in That Time:
Sets of 15/12 completed @ 65#

Anonymous said...

Back Squat 205 x 5 twice
Row
15 clean/jerk 12 clean/jerk 85#
15 thrusters 4 thrusters
5 or 6 runs
DNF

Bob B

Traps said...

Back squat 245 x 5
20 cal second row

Jay

Joshua said...

Back Squat 5-5-5-5-5
275x5

If You Could Ride A Bull In That Time
Beginning and Ending w/ SDHPx 50 (45#)
95#
12:30

lewis.robertdavid@gmail.com said...

Back Squat 20RM - 245x20 (yesterday)

If you could ride a bull in that time
13:42

40 x burpees for the lack of posting yesterday

-Bert

Anonymous said...

Back squat: 195 x 5
Riding the bull: Row, 15/12/9 at 75#, 5 runs

Eric Z.

Gene said...

Back squat
175# before bailing out due to shoulder pain.

Riding the bull modified
Row 50k cal
20kg kettle bell swing
20kg kettle bell goblet squat
15-12-9
Row 50k cal

13:00

Kim said...

If you could ride a bull....modified for the 'vest'
KB swings/35# thrusters
15/12/9 +19kcal