Warm-up Drills (08.30.2010)Row 500m
2 Rounds of
Burgener Drill (PVC)
Dot Drill
9 x Burpees
-Shoulder Opening Drill (wall)
-Inchworms
-Cobra Stretch
-Scorpions
''Max Effort Push Jerk 1-1-1'' (08.30.2010)
Push Jerk 1-1-1
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''Kellen'' (08.30.2010)
3 Rounds for time of
Run 400m
21 x KB Swings (24/16kg)
30 x Wallball (20/14lbs)
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CrossFit Endurance WOD (08.30.2010)
''Tempo 80/90%''
80% for the first half, 90% for the last half. Choose distance based on your upcoming event.
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 times to comments.
3 Rounds for time of
Run 400m
21 x KB Swings (24/16kg)
30 x Wallball (20/14lbs)
Post times to comments.
CrossFit Endurance WOD (08.30.2010)
''Tempo 80/90%''
80% for the first half, 90% for the last half. Choose distance based on your upcoming event.
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 times to comments.
Posts
6 comments:
205/215/225F push jerks
17:10 Kellen Big KB
Adam
Max Push Jerk 1-1-1
155-165-175(PR)
Kellen
19:35 rx'd
Good news and bad news on the school front down here in Lowell. As far as the good news goes, my roommate wants to learn the ways of fire breathing, so thats great. And the Rec Center recently purchased two beautiful Concept 2 Model D ergs, so I took one on her maiden voyage today; it was like a dream. Bad news is, the manager is still hell bent on crippling any legitimate athletic development, as he still frowns upon lifts that go over head, and has banned Vibram Five Fingers.
More war stories to come; train hard everybody, its been an honor to train with all of you.
-Bert
max push jerk 1-1-1
90/95/100lbs./105F (15 lbs.PR)
laura
Kellen Time 14:52
Dan
125/135f
17:03 24kg/14lb
Khan
14:21 w. treadmill and 24kg kb and thrusters subbed for wall balls
Mike L.
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