''Shipwrecked Christine'' (05.20.2010)

Warm-up Drills (05.20.2010)
750m Row
2 Rounds of
10 x Push-ups
10 x KB Swings (16kg)
10 x Lateral Lunges (alt.legs)
Shoulder Dislocates (PVC)

''Shipwrecked Christine'' (05.20.2010)
3 Rounds for time of
7 x Deadlift (70%1RM)
21 x Box Jumps (24/20'')
400m Run

Notes: Use your 1 rep max scores from January 26, 2010 to calculate your loads for this WOD.

Post times to comments.

Skill Development (05.20.2010)
2 Rounds at your own pace of
30 x Toes-2-Bar or Knees-2-Elbows
15 x Snatch Balance (45lbs)

CrossFit Endurance WOD (05.20.2010)
10 rounds of (:30 on x :30 rest)

Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting on 8-10.

Post distances to comments.


Brian said...

14:26 with 275lbs

Anonymous said...

Shipwrecked Christine 14:29 205 lbs


Anonymous said...

Shipwrecked Christine
Time 11:19 w/ 295#


Anonymous said...

Shipwrecked Christine
12.33 @280lbs


Anonymous said...

''Shipwrecked Christine''
15:02 @225 lbs

Anonymous said...

The website for the "Knight" ride are at the following address, http://knightride.org/ perhaps we could meet at the gym beforehand and ride over together?

Sam, thanks for letting is in on this.


0 said...

20100520 - Shipwrecked Christine

15:05 @ 225lbs

*And I got my first Muscle Up.


Peter said...

115#/20" BJ


Congratulations Bert!! Great to see everyone's progress.

Anonymous said...

12:24 @220lbs


12:06 @160lbs


Anonymous said...

Shipwrecked Christine