Warm-up Drills (09.09.2009)Complete the following at your own pace
400m Run
11-9-7 reps each of:
Handstand Push-ups
Pull-ups
Box Jumps (20'')
''The Chief'' (09.09.2009)
Max rounds in 3 minutes of:
3 x Power Cleans (135lbs)
6 x Push-ups
9 x Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Skill Development (09.09.2009)
Complete the following in as few sets as possible:
1:00 x Prone Plank Hold
1:00 x Right Side Plank Hold
1:00 x Left Side Plank Hold
1:00 x Superman Hold
CrossFit Endurance WOD (09.09.2009)
Hold pace/split times at 90% of your previous best for the given distance
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
C2: SC: 2k , LC: 3k , U: 6k
Post times to comments.
Post rounds completed for each of the 5 cycles.
Skill Development (09.09.2009)
Complete the following in as few sets as possible:
1:00 x Prone Plank Hold
1:00 x Right Side Plank Hold
1:00 x Left Side Plank Hold
1:00 x Superman Hold
CrossFit Endurance WOD (09.09.2009)
Hold pace/split times at 90% of your previous best for the given distance
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
C2: SC: 2k , LC: 3k , U: 6k
Post times to comments.
Posts
18 comments:
damn it looks like you guys had some mayhem going on and i missed it.
Yeah Don, we missed you, as it was a blood bath. We'll wreak some havoc during Thanksgiving. And I'm sure tomorrow will be brutal.
PS - Samy any thoughts on that barbell set? If it'll do me right, it would be a steal to get for less than $100.
The Chief
4+3PC+6PU+4Squat/4/4/4/4+2PC
Dang!/Kyle
5+3/5/4+2/4+3/4+5
Jim
20090909 - The Chief
(Scaled to 115lbs)
Round 1: 5 + 0/0/0
Round 2: 4 + 1/0/0
Round 3: 3 + 3/6/1
Round 4: 4 + 1/0/0
Round 5: 3 + 3/6/6
The Chief - rx'd
4/4/3/2/2
The Chief
4/3/3/3/3 - 80 pounds.......Thanks OD for cheering me on. I am typing this with my nose because my arms are so freaking sore.
ChaCha
Staci - 4/4/3/3/3 75#
Dan - 4/4/3/4/3 Rx'd
The Chief
As RX'd
5/4/3+1PC/3+1PC/2+2PC
Mark
The Chief
I really liked this one!
115 lbs
Rounds: 4+3, 4+3/4, 4+3/6, 4+3/6/8, 5+2
Cha Cha- That is friggin Hilarious! If you have a black and blue nose tomorrow we'll know why. =)
-PK
The chief. Rx'd
22 rounds
Mike
Mike, you had 24 Rounds.
as Rx'd
6/6/5/5/4
-Nick
Unreal workout. One of my favorites in a long time.
5/5/4/3/3
FoGLE
2/4/3/3/3 - 15 ROUNDS
My form was horrible on this! Don't know what the hell my problem was but will slay it next time.
And to quote Mike - It's not that I'm not strong enough, Just do it better! Thanks for the motivational words Mike! lol
Dos Deb
the cheif
15 rounds at 135lbs
Jake
The Chief 12 rounds at 86lbs
Sam
5/4/4/4/2 65lbs
T.Khan
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