Warm-up Drills (10.14.2009)Run 800m
3 Rounds of:
15 x Abmat Sit-ups
9 x Pull-ups
9 x Thrusters (45lbs)
''Max Effort Thruster, Pull-up Singles'' (10.14.2009)
Thrusters 1-1-1-1-1
Weighted Pull-ups 1-1-1-1-1
Note: If you are still working towards being able to complete weighted pull-ups then substitute
4 Rounds of Pull-ups for maximum reps. Use as much rest as needed between sets.
4 Rounds of Pull-ups for maximum reps. Use as much rest as needed between sets.
Post loads or total reps to comments.
Skill Development (10.14.2009)
Complete 5 Rounds for time of
21 x Kettlebell Swings (16kg)
21 x Double-unders
Post times to comments.
CrossFit Endurance WOD (10.14.2009)
Complete the time trial of your choice:
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT
Post times to comments.
Skill Development (10.14.2009)
Complete 5 Rounds for time of
21 x Kettlebell Swings (16kg)
21 x Double-unders
Post times to comments.
CrossFit Endurance WOD (10.14.2009)
Complete the time trial of your choice:
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT
Post times to comments.
Posts
14 comments:
20091014 - Physical Fitness Assessment
1:00 Max Pushups - 63 (maxed out) - 10/10pts
1:00 Max Sit ups - 60 (maxed out) - 10/10pts
1.5 Mile Run - 10:27 - 43.5/50pts
BMI - Normal - 30/30pts
Total: 93.5/100
First time maxing out pushups, it was balls cold, so I think I'll have the run maxed out soon.
-Bert
Max Effort
Thrusters: 95/115/135/155/185
pull ups: 25/35/50/65/85f
metcon. 11:13
I guess the person above me didn't want any credit lol.......
Good work on your physical assesment Bert.
"Max Effort Thrusters and Pull-ups"
Thrusters: 115/125/135(body weight)/140F/140F
Pull-ups: 50/60/70/80F/80f
Met Con - 5 rounds for time of:
21x 16kg Kettlebell
21x Double-Unders
Time: 9:52 (friggin double unders.....the bane of my crossfit existance!)
good times. =)
-PK
2009104 - Max Effort Singles
Thrusters: 145-155F-150-155F-155F
Pullups: 35-45-50-55F-55F
MetCon - 9:49 (4:1 substitution single unders for DUs)
Its really tough to do a max effort day at the Rec Center. I was told by one of the varsity athletes at the athletic center I'm not allowed to use their facility, so I'm kind of a man without a country again. Thrusters without bumpers are dangerous though.
-Bert
thrusters: 135-145-155-165-175f
pull-ups: 3/3/3/4/3
metCon = 14:12 rx
Max Effort Thrusters, Pull-Ups and a Met.Con...
Thruster: 135/145/155/165F/165
Pull-Up: 65/100(2 Kbell & vest)/105F(vest/belt)/90belt/95F belt
Met.Con: 5 rounds for time of 21 KB swing(16kg)/21 double unders. 7:50
Dang!
Thrusters: 135/155/175/185F/185
Pull Up: 30/40/45/50/65
Met.Con: 6:50
Jim
Thrusters: 155/175/185/205/215F
Pull Ups: 70/80/90/95F/95F
Met.Con - 7:34
-Rambo
Lynn
thrusters 75/80/85f/85/90f
weighted pull ups 22.5/25/27.5/30/32f
met. con. - 5 rounds 21 kettle bell/21 double unders
13:40
Thrusters 75/85F/85/90f/90f
Green Band pull ups 3/2/4/4
Met con 5 round 21 kettle bell/21 double unders
13:and some change
ChaCha
Thrusters- 135/155/165/175F/175F
Pull ups- 30/50/60F/60F/60F
Met Con- 7:35
~Nate
Max Effort Thrusters, Single Pull-Up Singles -
Thrusters - 95/115/125/130F/130
Pull-Ups - 6/6/5/5
Bada Bing
thrusters 135/145F/140F/140/145
pull-ups 30/35/40/45/55
Indy
thursters 65/75/85/95/105
pull-ups 10/15/20/25/30
Khan
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