CrossFit HQ WOD (02.23.2009)Complete the following for time:
Row 500m
21 x Push press (115lbs)
Row 500m
18 x Push press (115lbs)
Row 500m
15 x Push press (115lbs)
Row 500m
12 x Push press (115lbs)
Scores
Jefe 13:40*
Enrique 15:30
Hore-Hay 14:56
Enrique 15:30
Hore-Hay 14:56
Link 1 will bring you to a free CrossFit Journal Article written by a friend of ours up in Vermont (Greg Hammond) which helps explain why rowing is such a potent tool for developing elite fitness.
"Why Indoor Row?" by Greg Hammond
Link 2 is an article by Coach Glassman that was written to educate athletes in the basics and fundamental efficacy of the overhead movements, including the Push Press. These two links will help solidify your understanding of the movements that played such a powerful duet in the CrossFit WOD above.
Link 2 is an article by Coach Glassman that was written to educate athletes in the basics and fundamental efficacy of the overhead movements, including the Push Press. These two links will help solidify your understanding of the movements that played such a powerful duet in the CrossFit WOD above.
CrossFit Endurance WOD (02.23.2009)
1:1 Pacing WOD, Training today is geared for learning to manage your workload based on perceived exertion
3 + Hours After CrossFit Main Site WOD
Choose ONE: Swim, Bike, Run, C2
3 + Hours After CrossFit Main Site WOD
Choose ONE: Swim, Bike, Run, C2
Complete 3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Hold distances as consistent as possible, score is distance in meters
"Foul" if you go over or under your 1st round distance.
RPE (follow the link below for an explanation of RPE) of no less than 16.
If you "Foul" then perform 1 min of max rep push ups
Link 3
Primary RPE Scale that CrossFit Endurance Uses
Hold distances as consistent as possible, score is distance in meters
"Foul" if you go over or under your 1st round distance.
RPE (follow the link below for an explanation of RPE) of no less than 16.
If you "Foul" then perform 1 min of max rep push ups
Link 3
Primary RPE Scale that CrossFit Endurance Uses
Posts
5 comments:
could you run some numbers by me, for the '''CrossFit Endurance WOD (02.23.2009)''' by way of example?
i'll have a gym day, where the rower is, and can have at it. we love the erg :)
btw, we should still talk about fundamentals. i haven't forgotten, but life has gotten busy.
still training my ass off in southern NH as i can.
btw, i have a fantastic wide-angle lens, and i'm sure i could take some flattering pictures of the manchester box, for inclusion on your blog. let me know.
Joe
which crossfit endurance wod? if you click on the skills heirarchy list up on the top and look at the times it has for the four skill levels for different rowing and running distances that should give you a pretty good place to start with goals per working set. I think that is what you were asking about... let me know if you meant something else.
Definitely come by and snap us some glamour shots any time you feel like it. The camera pics have become a serious undertaking here now that every single CrossFitter we have anxiously checks the page to see how good they looked during the worst part of the WOD hahaha. Let me know what your schedule looks like and when you want to start up with the fundamentals class. There are quite a few people that are trying to set something up and we are doing our best to organize you guys into some groups so that the training atmosphere is fun as hell. Talk to you soon,
Hey guys I started the workout that me and Sammy put together, well mostly Sammy. Here are my results for the last week.
Monday- Squat Clean 5 sets 5 reps
115-135-155-165-170
Overhead Press
95-105-110-115-120
Front Squat
135-155-175-185-205
Deadlift
225-265-295-305-315
Weighted Pull-ups
10 lbs-15lbs-20lbs-25 lbs-25 lbs
I've kept with my Crossfit Endurance and with my Triathlon Training and Crossfit HQ WOD as well
I will be up on Saturday Morning to go over some stuff with Sammy and talk about possibly opening up a gym in the next few months in my area- I am currently training about 7 high school kids in my area. I hope everything goes well
Kevin O'Malley
Good numbers bro, make sure to let these guys see the other WODs you are doing so they can see how you monitor and try not to overlap the metabolic focus areas and aspects of fitness you are involving (example would be not using a CrossFit HQ WOD with multiple sprint segments during a day that had a really brutal CFE Interval Running WOD, or following an overhead press MEBB/DEBB session with a WOD that was heavy in the push-jerk like the rowing WOD posted here).
Kevin is still stealth mode for his normal gym as he collects a following, I'll post a link to his site once he gets things up and running.
Chris will be posting sometime soon about a similar subject. It seems like a lot of the CrossFitters out there are seeking an emphasis in Oly and Power lifting based movements so they can send their Met.Con times into some elite PR ranges. This is great for our little community because as this continues to gain steam and we keep adding the variants to different CrossFitters there will undoubtedly be a very productive dialogue started on the subject. Exchanges like that will only help everyone here.
'''which crossfit endurance wod?'''
the 2/23 one :)
'''Choose ONE: Swim, Bike, Run, C2
Complete 3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Hold distances as consistent as possible, score is distance in meters
"Foul" if you go over or under your 1st round distance.
RPE (follow the link below for an explanation of RPE) of no less than 16.
If you "Foul" then perform 1 min of max rep push ups'''
sometimes the WOD directions stump me (too literal?) and seeing example numbers or a "virtual demo" is useful...
'''Definitely come by and snap us some glamour shots any time you feel like it. The camera pics have become a serious undertaking here now that every single CrossFitter we have anxiously checks the page to see how good they looked during the worst part of the WOD hahaha.
Let me know what your schedule looks like and when you want to start up with the fundamentals class. There are quite a few people that are trying to set something up and we are doing our best to organize you guys into some groups so that the training atmosphere is fun as hell. Talk to you soon,'''
yes, pictures of the agony... good stuff. a video camera would rock too. alas, i don't have one.
my schedule is becoming tighter as i find a contract to fulfill, where before it was wide open. it's getting to be where t/th are still free, and soon, only evenings. weekends. let me know what kind of pod of noobs you can get, and we'll do eet.
btw, saw a 300 lb weight set, with olympic bar for $60 on craigslist (sports authority brand). the bars are "meh" but useful for just a bar lift i'd guess, and weights are weights. $60! i'm holding out, as i don't need it yet.
Joe
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