Warm-up Drills (08.21.2009)3 x L-sit holds for max total time
Use the rest time between your L-sits for the Samson Stretch
30 x Kettlebell Swings (16kg or heavier)
Warm-up as needed for Push Press Max Effort Singles.
Max Effort Push Press Singles (08.21.2009)
Push Press 1-1-1-1-1-1-1 reps.
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''Karen'' (08.21.2009)
Complete the following for time:
150 x Wallball Shots (20/14lbs)
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CrossFit Endurance WOD (08.21.2009)
Choose one of the following sports and complete the following:
Tabata :20 max effort x :10 rest for 8 Rounds
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Use a damper setting above your normal selection.
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Posts
16 comments:
I felt like putting a bullet between the eyes of every Panda that wouldn't screw to save its species. I wanted to open the dump valves on oil tankers and smother all the French beaches I'd never see. I wanted to breathe smoke.
You should sign in under the name Tyler Durden if you are going to be spitting mad quotes from Fight Club. Either way it makes sense except the smoke part, you looked like an addict of oxygen that could never get enough tonight.
maybe if it wasnt so damn hot in fight club memphis
http://www.foxnews.com/story/0,2933,541221,00.html?test=latestnews
hilarious article, made me laugh out loud. this is samy's niche.
oh, noes, you didnt
http://art-bin.com/art/omodest.html
it's been done!
Joe
-=-
#
Push Press:
125/135/145F/140/145F/145/150
"Karen"
10:37
Dang!
Why bother buying the grill? It's friggin hot enough to roast a baby in the stable anyway. (That was a hilarious article by the way!). I think Samy's planning on putting a fire pit in the middle of the stable anyway. Something about sacrifices and dancing. You'll have to talk it over with him.
ANYWAY...........
L-SIT: :30 ,:24, :17
Push Press:
115 / 120 / 125f / 125 / 130f / 130f / 130f
WALL BALL: 150x 20lbs - 9:02
-PK
"It is not the critic who counts. Not the man who points out how the strong man stumbled or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes up short again and again; who knows the great enthusiams, the great devotions; who spends himself in a worthy cause. Who, at the best, knows in the end the triumph of high achievement, and who, at least fails by daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat." -Theodore Roosevelt
5K Run: 24:48
L-Sit :36/:34/:34
Push press: 95#/115#/135#/145#/155#F/155#/155#F
"Karen" 150 x 20# wall ball - 9:08
Mark
modified thruster karen
150 x 45lb thruster
17:29. I wish I had a 14lb wall ball.
Push Press Max
135/145/155/165/175F/170/175F (couldn't be my PR of 170)
Karen: Wallball shots - 8:12
Mike L.
85/95/100F/100F/100F/95F/95
Karen: Wallball shots - 9:55
Kristie
135/145/155/165f/160/165/170f
wall ball shots: 11:19 20lbs
max effort push press
85, 95, 100f, 100f, 100f, 95f, 95f...oh f's i hate you!
150 wall balls 10:00 - even steven. thanks kristie for pushin my butt into gear for all of those crazy sweaty balls of walls.
jake, way to power through the three bars of doom tonight...i think those new shorts gave you quite the motivation! =)
happy weekend everyone!
push press-115/125/140/155/165f/165f/165
Karen-9:07 w/ 20lb
Nate
Push press- 65/85f/75/85f/85f/85f/85f
Karen- 8:59 20lb wallball
Heidi
Push Press: 75f/70/75/85F/85F/75F/75F
I need help with my form.
Wall balls: (10#) 10:44 that was tough.
Another Sweatfest down in the books. Thanks Samy may I have another. :o)
ChaCha
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