Warm-up Drills (02.01.2010)Row 1000m (Damper Setting on 3)
9 Fundamentals x 7 reps each (PVC)
Shoulder Dislocates (PVC)
Back Squat Warm-up Sets/Reps as needed
Notes: The epic devastation planned for today was bumped back to Wednesday. While this change in the order of WODs will allow for better numbers on our back squat max efforts, it is primarily because certain athletes couldn't make it in today and the thought of them missing out on such a special pain-festival was unbearable.
''Max Effort Back Squats'' (02.01.2010)
Back Squat 3-3-1-1-1
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Skill Development (02.01.2010)
18-15-12-9 reps for time of
Ring Push-ups
Pull-ups
CrossFit Endurance WOD (02.01.2010)
Hold pace at 85-90% RPE
Swim: SC:12min, LC:15min, U:20 min
Bike: SC: 30min, LC: 35min, U: 45min
Run: SC:20min, LC: 35min, U: 45min
C2: SC:12min, LC: 15min, U:20 min
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Posts
10 comments:
Squats 115 / 135F
Ring Push Ups / Pull Ups 7:08
Brian
Squats: 215/225/245/255F/250F
Ring Pushup, Pull Up: 2.55rx'd
Dang!
BS 135/155/185/205f/205f
Ring Push up/Pull ups 10:48
Row - PR = 1.13
Squats = 10x115/5x125/5x135/5x155/10x115
(worked on back squat form)
Skills = 6:34
165/185/185/195/200
Ring PU/Pullup 6:25
Mark
Doug
165/185/205/225/245 9:29 Rx
205-215-225-235-245(PR)
Metcon 5:52 rx'd
I think I could have gone heavier with those squats....
-Bert
Joe F
back squats-3/3/1/1/1
125/145/165/175/170
ring p/u/45lb row-18/15/12/9-5:45 min
155/175/185/205/225
met/con 4:22
Indy
135/155/175/195f/185
met/con 4:49
Khan
155/165/175(fail)/165/170(fail)
5:56 time
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