Warm-up Drills (11.18.2010)Run 800m
Dot Drill (for time)
9-7-5 reps each of
Push-ups (CFGS)
KB Swings (16kg)
Goblet Squats (16kg)
-Lunges w/ Torso Rotation
-Shoulder Opening Drill (wall)
-Inchworms
-Scorpions
Notes: The Dot Drill has 5 patterns of movement, each done for 6 repetitions during. Pick the pattern that always reminds you of a canker sore when you do it and for the drill today perform the following:
15 x Most Hated Pattern
15 x Most Hated Pattern Reversed
''Chinese Finger Trap'' (11.18.2010)
Accumulate as many reps as possible during each ''Tabata'' work interval (:20 x :10 rest).
4 Rounds x DB Burpees
4 Rounds x DB Front Squats
4 Rounds x DB Push Press
8 Rounds x Knees-2-Elbows
4 Rounds x DB Push Press
4 Rounds x DB Front Squats
4 Rounds x DB Burpees
Notes: One Round of a movement is :20 of work followed by :10 rest. Accumulate as many repetitions as possible over the prescribed number of rounds before moving on to the next movement.
Post total number of repetitions for each movement to comments.
Skill Development (11.18.2010)
Foam Roller 8-10 repetitions per body part
Static/PNF Stretching
Mobility WODs
Mobility WOD
CrossFit Endurance WOD (11.18.2010)
''2+1 x Intervals''
Swim: 2x6min + 1x2min, Rest 1:30 between intervals
Bike: 2x20min + 1x5min, Rest 5:00 between intervals
Run: 2x12min + 1x4min, Rest 2:30 between intervals
C2: 2x8min + 1x3min, Rest 1:30min between intervals
Post distances to comments.
-Shoulder Opening Drill (wall)
-Inchworms
-Scorpions
Notes: The Dot Drill has 5 patterns of movement, each done for 6 repetitions during. Pick the pattern that always reminds you of a canker sore when you do it and for the drill today perform the following:
15 x Most Hated Pattern
15 x Most Hated Pattern Reversed
''Chinese Finger Trap'' (11.18.2010)
Accumulate as many reps as possible during each ''Tabata'' work interval (:20 x :10 rest).
4 Rounds x DB Burpees
4 Rounds x DB Front Squats
4 Rounds x DB Push Press
8 Rounds x Knees-2-Elbows
4 Rounds x DB Push Press
4 Rounds x DB Front Squats
4 Rounds x DB Burpees
Notes: One Round of a movement is :20 of work followed by :10 rest. Accumulate as many repetitions as possible over the prescribed number of rounds before moving on to the next movement.
Post total number of repetitions for each movement to comments.
Skill Development (11.18.2010)
Foam Roller 8-10 repetitions per body part
Static/PNF Stretching
Mobility WODs
Mobility WOD
CrossFit Endurance WOD (11.18.2010)
''2+1 x Intervals''
Swim: 2x6min + 1x2min, Rest 1:30 between intervals
Bike: 2x20min + 1x5min, Rest 5:00 between intervals
Run: 2x12min + 1x4min, Rest 2:30 between intervals
C2: 2x8min + 1x3min, Rest 1:30min between intervals
Post distances to comments.
Posts
7 comments:
You have to be kidding me.
23/19/19/51/22/17/19 w/ 40lbs DB
I couldn't remember my name by the end of this one so I'll have to grab my scores and post them later on... Luckily I was shoulder to shoulder with Chris and a little beastie named 'M' in the trenches today keeping me moving. Peer pressure sure is a bitch, its a hell of a way to find the incentive to fight on... as well as not weep openly.
On a side note the sweat soaked fabric of my shirt was extra soft. Thanks makers of Bounce.
-Sam I Am
Chinese Finger Trap @ 35# Dumb Bells
DB Burpees: 7/6/6/5 = 24
DB F Squat: 7/8/6/5 = 26
DB P Press: 6/6/6/5 = 23
K-2-Es: 10/10/8/8/9/7/7/8 = 67
DB P Press: 6/5/5/6 = 22
DB F Squat: 6/6/4/5 = 21
DB Burpees: 3/4/4/4 = 15
I was delirious after this one. Couldn't put together sentences, only spewed filth and obscenity.
-Bert
As promised, ''Chinese Finger Trap'' (11.18.2010)
22/25/23/68/14/21/18 w/50lbs
Great scores across the board today from everyone.
-Samy
20/19/21/48/31/23/16 @ 30#
Chris
18/24/20/55/18/13/11 35#
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