7/09/2012

''Banjo Sale'' (07.09.2012)

Warm-up Drills (07.09.2012)
Run 800m
10-12 reps for Quality of the WOD movements
*Instruction and Review will be conducted as a class during the above rep/workload.
Mobility x 5-6 Drills/5-8 Minutes of Quality Effort

''Banjo Sale'' (07.09.2012)
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Jumping Slamball (40/20lbs)
Static Dips/Ring Dips
'American' KB Swings

Notes: Now that we've got all our gear coming in all over the place the Matador Static Dip Station attachments to our outdoor Pull-up Rig are available; today the focus will be on re-defining a much more intuitive (and familiar) progressive system through which our athletes may progress towards Ring Dip and Muscle-up Skill Development/attainment. I know, I know... you just want to thrash through the WOD and ignore the dork programming your training. Tough sh#t! I've been waiting to have all of these additional assets available for our crew to begin progressing exponentially faster on their journeys towards whatever fitness goals bekon on the horizon so you'll listen and enjoy!
The 'American' movement title simply establishes a range of motion that goes all the way overhead. After the insightful and intense course in NJ that I was lucky enough to attend I'm very much looking forward to a detailed curriculum during our remaining time in the park (spoiler alert: the next CFNH order coming in this week is all Kettlebells... YESSS!)
Ok, enough rambling. Go make a scene in the park...Right...Meow. What?

Skill Development (07.09.2012)
Rest up for tomorrow. Training regimented hours resume. Back Squat Strength training will be the first order of the day, come prepared and well rested for what will be one hell of a fight.

Mobility WOD

CrossFit Endurance Rest Day (07.09.2012)

11 comments:

lewis.robertdavid@gmail.com said...

Banjo Sale
10-9-8-7-6-5-4-3-2-1 reps for time
Jumping Slamball @ 40*
Ring Dips*
American KB Swings @ 32kg

*jump over the fence after sets

13:57

There better be at least 20 comments with scores on this page by midnight. I refuse to pay the 40 burpee tax by lonesome.

Grinster said...

"Banjo Sale"

10-9-8-7-6-5-4-3-2-1
Jumping Slamball (40#)(Subbed Abmat situps x2 # of round)
Ring dips
KB Swings (50# DB)

14:19

~Chase

DAMN THESE LETTERS!

sdaghir@gmail.com said...

YESSSSS. Look, Bert, even I will contribute to your avoidance efforts in regards to this proposed Burpee Purgatory.

''Banjo Sale''
10-9-8-7-6-5-4-3-2-1 reps for time of
Left Arm KB Snatch (24KG)
Right Arm KB Snatch (24KG)
Ring Dips (Strict)
Jumping Slamball

*Fence Obstacle Between Slammer and Pull-up Rig... Note to self: Stop suggesting stupid WOD obstacles that seem fun at the time but never are in execution. Damnit. Brain.

This was an awesome WOD, a great way to celebrate how hard we've all worked to get things where they are now as well as train among the very crew that continues to feed my drive towards the very next milestone (which we should be on schedule to hit at the end of the month! YESSSSSS!)

Thank you to everyone in the 5am for all your help getting us a permanent toe-hold in the Livingston Park area. Shit's about to get real...

Jamie Morse said...

''Banjo Sale'' (07.09.2012)
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Jumping Slamball (20lbs)
Static Dips w/band
'American' KB Swings 20kg

19:37

Grinster said...

Magpie should do this again. Is she sleeping in that picture?!?

Sonshyne818 said...

7/9/12 Banjo Sale
10-9-8-7-6-5-4-3-2-1
Reps of Jumping Slam Ball (12 lbs)
Static Dips W/Band
KB Swings (16KG)
16:45

Colin said...

''Banjo Sale'' (07.09.2012)
10-9-8-7-6-5-4-3-2-1 reps for time 
Jumping Slamball 20#
RingDips (Static Dips Sub when needed)
KB Swing 16kg
11:22
 
This one had just the right amount of sting on it after eating too many vacation hamburgers. 
-Colin

Rich Morse said...

''Banjo Sale'' (07.09.2012)
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Jumping Slamball (40lbs)
Ring Dips
'American' KB Swings 24kg

16:02 (apparently I came after the fence jumping...sounds fun...LOL)

-Rich Morse

Joshua said...

Banjo Sale
Med Ball Situps (20#)
Ring Dips
28kg American KB Swings

9:13

Gene said...

Banjo sale
Static dips
35#kettle bell
10 8 6 4 2 6:47
Continued thru completion of odd numbered sets
Total time 12:37

Traps said...

Banjo Sale
32 KG KB, 40# Slamball

11:04

Jay