Warm-up Drills (01.26.2010)Row 500m
15 x Medicine Ball Cleans
15 x KB Swings
Deadlift Warm-up Sets/Reps
"Max Effort Deadlift Singles" (01.26.2010)
Deadlift 1-1-1-1-1
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Skill Development (01.26.2010)
5 Rounds for time of
15 x Burpee Pick-ups (45/25lbs)
15 x Knees-2-Elbows
Notes: Perform a Burpee Pick-up with your chest centered over a bumper plate or odd object on the ground (25/45lbs in this case). When jumping your feet from the prone push-up position towards your hands grab the item and take it anyway possible from ground to overhead. Bring the item back down and place it beneath you, moving directly into your next Burpee Pick-up. A dropped object from any height negates the previous repetition.
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CrossFit Endurance WOD (01.26.2010)
''Time Trials''
Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT
Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT
C2: 8k TT
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2K meter row, 2:00 ring hang, 10 dead hang pull ups, 3K meter row
ReplyDelete340/355/370/390PR/405F
ReplyDelete18:? for the met con
Jim
Mike L: did not do the deadlift max effort
ReplyDeleteBurpee/Elbow-Knee Metcon
14:34 (used a 45lb dumbell)
20100126
ReplyDeleteDeadlifts - 295/315/320F/315/320F
MetCon - 16:08 rx'd
I really regret not being able to use chalk on max effort days. And the bars here pale in comparison to those at the Stable. Not trying to make excuses, just trying to let everyone know how grateful they should be for being able to train at such a great facility, I truly miss it. Just gotta put my head down and press onward.
In a side note Samy, that burpee-pickup & k2e metcon was absolutely horrendous.
-Bert
Doug
ReplyDelete285/315/335/355/375 16:04 Rx'D
245/275/285/300/315
ReplyDelete15:27 rx'd
Indy
165/185/205/215/225
14:38 @ 25lbs
135/185/205/225/235
ReplyDelete14:12 at 35lbs
195/205/215/225/235F
ReplyDelete(Saturaday 01/30)
185/195/205/215/220F
ReplyDelete11:15 25#
peter