Warm-up Drills (09.10.2009)1000m Row
Samson Stretch
Hip Mobility Drill
Link: Hip Mobility Drill Demo Video
''The Broomstick Mile'' (09.10.2009)
25 x Back Squats
25 x Front Squats
25 x Overhead Squats
Run 400 meters
25 x Shoulder Press
25 x Push Press
25 x Push Jerk
Run 400 meters
50 x Squat Cleans
Run 400 meters
50 x Snatches
Run 400 meters
Use PVC pipe/25lb/45lb Barbell for all the movements.
Putting your barbell or PVC down other than for the 400m runs earns 5 burpees per offense.
Post time to comments.
Skill Development (09.10.2009)
Complete one of the following options at your own pace:
9 x Full Extension Muscle-ups
or
15 x False Grip Ring Pull-ups
15 x Ring Dips
or
21 x Pull-ups
21 x Paralette Dips
CrossFit Endurance WOD (09.10.2009)
1:1 Pacing
Swim, Bike, Run, or Row (C2)
3 Rounds of
1:00 x 1:00 rest
1:00 x 1:00 rest
1:00 x 1:00 rest
Hold distances as close to your best score as possible.
You will work a total of nine minutes in this WOD.
Post distances to comments.
Posts
23 comments:
*SLAM* the hammer falls.
Who conjured up this madness? I LIKE IT.
-PK
It looks bad but I have a feeling its not as bad as it looks
-Jake
Broomstick Mile
29:11 with 45lb barbell, no fouls.
Dang!/Kyle
Well, not as bad as I thought, but still not easy.
Broomstick Mile
Time: 33:21
-PK
Broomstick Mile 45# Bar
31:54
Mark
Samy - I am planning on coming in around 7ish. Will do my rowing and skill dev. Then we can go do that errand you spoke of if you want?
Mark, thanks that sounds great. I'll see Dos Deb in a bit here, she is dying to get rid of that thing... which is strangely appropriate.
28:10
Jim
Broomstick Mile
28:40 15 pounds and NO burpees hehehehehe......oooh that could get me into trouble.......
ChaCha
Broomstick mile
34:50...motified
25lbs barbell
5 laps around my house (guesstimating = about 400m)
and 3 times stepped in dog poop, different piles in case anyone was wondering. Thanks Andy.
jefe'- i think we need to clean up the yard!
broomstick mile
33:24
28:08 RX'd
-Nate
andy needs to get busy and eat his own fecal matter.
Lynn
Broomstick Mile w/baby bar
26:32
As Rx'd
24:23
-Nick
Broomstick Mile
25:19 rx'd
Mike L.
Broomstick Mile
29:08
broomstick mile as rx'd--don't get to say that often.
34:12
Jake
Broomstick mile - no I am not a witch! Used the PVC pipe for a time of 27.27. Not bad for an old lady
OD
Broomstick Mile - 25lb
29:40
Bada Bing - even though you got stuck doing a set of burpees, you finished strong. Way to go!
whoop... above is Dos Deb... lol
Broomstick Mile - 15 lbs for 29:10 I think if I remember right. It was 29 something. I always forget my cell phone to take a picture. ~Staci
Broomstick Mile 45lbs for 38:31
Sam aka Bada Bing
24:50 with the 25lb bar.
T.Khan
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