Stable NewsOpening the gym on Tuesday was like falling down a rabbit hole. Blinking several times and rubbing my eyes did nothing to diminish what I assumed was an early morning hallucination ... somehow our two lonely plyo-boxes had procreated overnight.
For CrossFitters to question such a miracle would have been blasphemy, instead our morning crew put these wooden wonders to use the best way possible; for time. The post-wod decision was unanimous, the boxes were absolutely not mirages. Everyone's legs agreed.
It took a bit of sleuthing but I finally learned who had gifted us these tools of our trade; Walter!
Walter trains with the dedicated athletes in our late afternoon Pain-Circus, and we all owe him a serious, ''Thank you''.
Expert craftsmanship skills are immediately evident, each box is heavy duty enough to easily withstand all the airborne hatred our athletes can produce. We can't thank Walter enough for the time and effort he spent helping take our facility to a new level.
Warm-up Drills (01.20.2010)
Run 800m
9 Fundamentals x 7 Reps Each (45lbs/20lbs)
Shoulder Opening Drill (Wall)
Hip Mobility Complex
Foam Roller
''Tabata Thrash-Up II.'' (01.20.2010)
Alternate between the following two movements for
16 intervals of
(:20 max reps x :10 rest)
Push-ups
Sit-ups (GHD or Anchored)
Post lowest score for each movement to comments.
Skill Development (01.20.2010)
Row 1000m for time.
Notes: Damper settings should be what currently provides you with your best power ratio. This will be the first of many trials by fire, keep collecting that data!
Post times, settings, power ratio over the 1000m, and any notes so far interpreting rowing technique pro's and con's.
CrossFit Endurance WOD (01.20.2010)
90% of best time for your set distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
Post distances to comments.
Expert craftsmanship skills are immediately evident, each box is heavy duty enough to easily withstand all the airborne hatred our athletes can produce. We can't thank Walter enough for the time and effort he spent helping take our facility to a new level.
Our family here at CrossFit New Hampshire has become something very special;
A unique community of athletes built around and drawn to distinct qualities of character rarely encountered among our peers in other venues of society.
A unique community of athletes built around and drawn to distinct qualities of character rarely encountered among our peers in other venues of society.
Warm-up Drills (01.20.2010)
Run 800m
9 Fundamentals x 7 Reps Each (45lbs/20lbs)
Shoulder Opening Drill (Wall)
Hip Mobility Complex
Foam Roller
''Tabata Thrash-Up II.'' (01.20.2010)
Alternate between the following two movements for
16 intervals of
(:20 max reps x :10 rest)
Push-ups
Sit-ups (GHD or Anchored)
Post lowest score for each movement to comments.
Skill Development (01.20.2010)
Row 1000m for time.
Notes: Damper settings should be what currently provides you with your best power ratio. This will be the first of many trials by fire, keep collecting that data!
Post times, settings, power ratio over the 1000m, and any notes so far interpreting rowing technique pro's and con's.
CrossFit Endurance WOD (01.20.2010)
90% of best time for your set distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
Post distances to comments.
Posts
12 comments:
6 push ups/ 10 sit ups
1000m row (7 damper setting) - 3:39
15/12
3:46 row
Indy
12/12
4:24 row (4)
Khan
16/9
Brian
7/7 Row 1000m 5:23
G I Jane
Push-ups/Sit-up: 8/9
Row 1000m; Damper @ 7; 3:52
8/12
1000m 3:54
As Rx'd W/ GHD sit-ups
17/11
Found power ratios from 500m rows
damper at 1: 1.595
damper at 7: 1.77
14/10 damper at 4 4:05
Thanks Walter
11 push ups/ 10 GHD sit ups
1000m Row damper setting at 5/3:55
12/15
1000m row 4:09 (damper 4)
those plyos are SICK!!!!!!!
Mike L.
15/14
Row: setting @ 6 - 3:34
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