Warm-up Drills (11.22.2010)Row 4 minutes
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abmat Sit-ups
2 Rounds of
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Sumo Squats
-Scorpion Stretch
-Groiners
''Back Squat 5-5-5'' (11.22.2010)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Back Squat maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Post loads to comments.
''Sisyphus'' (11.22.2010)
Complete as many rounds as possible in 12:00 of
3 x Muscle-ups
12 x Sumo Deadlift High-Pull (95/65lbs)
12 x Push Press (95/65lbs)
Post rounds completed to comments.
Mobility WOD
CrossFit Endurance Rest Day (11.22.2010)
4 rounds 3/12/1 165lbs
ReplyDeleteback squats 165/185/205..didnt realize the last set 5+ so i only did 5 reps w/ immaculate form.
ReplyDelete"Sisyphus"
4 rounds 6PU/6RD/6SDHP
*again i messed up this WOD, wasnt aware that i shouldve been doing 6 reps of SDHP and push press, so i was 12 reps of each movement every round..screwed myself big time there
135/145/165f
ReplyDelete5 rnds 6/6/6
125/145/165
ReplyDelete5 rnds 6/6/6
Chris
145/165/195
ReplyDelete"Sisyphus"
4 rounds
Indy
JoeF
ReplyDelete18. 95/110/120+5
"Sisyphus" - 4rounds 3/3/0
"Back Squat 5-5-5"
ReplyDelete140/160/180x6
"Sisyphus"
4 rounds+3/12/8
Watching everyone post through my phone has me all giddy... I'll post the WOD when I get home in a bit, as promised. Note to self: Ultra Marathoners don't get out of breath during training, holding own breath to appear resilient only causes dark spots in eyes. Damnit.
ReplyDelete165/185(F)/185
ReplyDelete3 rnds
Heavy back squats - taking it easy on back
ReplyDelete100/114/130 (10)
Sisyphus
6 rounds + 6 pullups (75#)
Back Squats
ReplyDelete145x5 - 165x5 - 185x11
Sisyphus
4 Rounds + 3/4/0 as rx'd
-Bert
Great day today, we were pretty blown away by the sheer volume of CrossFitters that assaulted CFNH this afternoon.
ReplyDeleteI also want to thank everyone for starting to post scores again, makes things much easier to track for us and as always it provides another venue for obscene amounts of sarcasm. Carry on.
''Sisyphus'' (11.22.2010)
Complete as many rounds as possible in 12:00 of
3 x Muscle-ups
12 x Sumo Deadlift High-Pull (95lbs)
12 x Push Press (95lbs)
8 Rounds + 3xMU's/5xSDHP's
Laura let me keep her company during this thrasher, as always I truly appreciate the invite to suffer together vs. suffering alone.
Back Squats 135lbs
ReplyDelete"Sisyphus" Rx'd
4 rounds + 1 muscle up
ultra runners never get out of breath when training cause we run sooo slow it's that that short fast crossfit stuff that I hate & kills me.
Altitude Training: holding your breath running fast uphill until you see the blackness close in wake up puking green is good prep for Leadville 100
Wait a second... there's no need to worry about blacking out, if we do we'll wake in the halls of Valhalla.
ReplyDeleteI can't see!
ReplyDelete-Bert
back squat 145lbs x 5
ReplyDelete6 rounds modified
Jeff B