Warm-up Drills (04.23.2010)Row 750m
10 x Deadlift (45lbs)
10 x Front Squat (45lbs)
10 x Push Press (45lbs)
''Run, HSPU, Box Jump Chipper'' (04.23.2010)
Complete the following for time
Run 1 mile
30 x Handstand Push-ups
50 x Box Jumps (24'')
Post times to comments.
Skill Development (04.23.2010)
2 Rounds of the following at your own pace
:30 x L-sit/V-sit hold
20 x Pistols (alternating legs)
10 x Deadhang Pull-ups
CrossFit Endurance WOD (04.23.2010)
''Tempo 85-90%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Post times to comments.
Skill Development (04.23.2010)
2 Rounds of the following at your own pace
:30 x L-sit/V-sit hold
20 x Pistols (alternating legs)
10 x Deadhang Pull-ups
CrossFit Endurance WOD (04.23.2010)
''Tempo 85-90%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Post times to comments.
Posts
11 comments:
23:54
1 mile
30 HSPU (bent over from a standing position)
50 box jumps
all in the backwoods of Maine!
Run, HSPU, Box Jump Chipper 14:21
HSPU Blue bands
B-Rye
Run, HSPU, Box Jump Chipper
HSPU Mod x 50
18.16
Dang!
My old coach Lisa Smith Batchen is running 50 miles in 50 states within 2 months for charity www.runhope.com . She will be in Portsmouth starting at Wallis beach on Monday April 26. It's a repetitive 6 mile loop if you would like to join her at any point in the run.
laura
"Run, HSPU, Box Jump Chipper"
19:28(ish?) Rx'd - Forgot to write down my time.
-Troy
Run, HSPU, Box Jump Chiiper
(Mod HSPU)
14:33
Mark
Run 1 mile
20 Paralette Push-ups
50 Box Jumps (24”)
14:07
"Run, HSPU, Box Jump Chipper
15:45 rxd
(Need to work on range of motion for HSPU)
Christian
Run/HSPU/Box Jump Chipper
Modified HSPU - Green bands
16:14
peter
15:15 rx'd
Khan
Run/HSPU (Green Bands)/Box Jumps
16:14
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