9/09/2009

''The Broomstick Mile'' (09.10.2009)

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.

23 comments:

Anonymous said...

*SLAM* the hammer falls.
Who conjured up this madness? I LIKE IT.
-PK

Anonymous said...

It looks bad but I have a feeling its not as bad as it looks

-Jake

Anonymous said...

Broomstick Mile

29:11 with 45lb barbell, no fouls.

Dang!/Kyle

Anonymous said...

Well, not as bad as I thought, but still not easy.

Broomstick Mile
Time: 33:21

-PK

Anonymous said...

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?

SRD said...

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.

Anonymous said...

28:10

Jim

Anonymous said...

Broomstick Mile
28:40 15 pounds and NO burpees hehehehehe......oooh that could get me into trouble.......

ChaCha

katie said...

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!

Big Ben said...

broomstick mile

33:24

Anonymous said...

28:08 RX'd

-Nate

The Don said...

andy needs to get busy and eat his own fecal matter.

Anonymous said...

Lynn
Broomstick Mile w/baby bar
26:32

Anonymous said...

As Rx'd

24:23

-Nick

Anonymous said...

Broomstick Mile

25:19 rx'd

Mike L.

Kristina said...

Broomstick Mile

29:08

Anonymous said...

broomstick mile as rx'd--don't get to say that often.

34:12

Jake

Anonymous said...

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

Anonymous said...

Broomstick Mile - 25lb

29:40

Bada Bing - even though you got stuck doing a set of burpees, you finished strong. Way to go!

Anonymous said...

whoop... above is Dos Deb... lol

Anonymous said...

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

Anonymous said...

Broomstick Mile 45lbs for 38:31

Sam aka Bada Bing

Anonymous said...

24:50 with the 25lb bar.

T.Khan