Warm-up Drills (11.24.2010)Run 800m
''Burgener Drill'' (3 Rounds,PVC)
Dot Drill (For time)
-Shoulder Opening Drill (wall)
-Sumo Squats
-Scorpion Stretch
-ITB Stretch
''Turkey Shoot'' (11.24.2010)
Complete the following for time
50 x Wallball (20/14lbs)
40 x KB Swings (32/24kg)
Row 30kcal
20 x DB Renegade Rows (50/35lbs)
40ft x Walk on Hands
Run 400m (bumper plate overhead)
100m x Burpee Broad Jumps
Notes: For those that are not quite there with hand walking skills substitute 10 x HSPU's. Bumper plate weight is ''shooter's choice'', although those that come in to train with us will be given sound advice from the life coaches running the event.
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Skill Development (11.24.2010)
Drink at least 2 Gallons of water per hour, stretching the stomach out is necessary for those attempting to PR total volume of Thanksgiving food consumed.
Mobility WOD
CrossFit Endurance WOD (11.24.2010)
''Prologue: The 9 Minute Time Trial''
Swim, Bike, Run, or Row (C2)
9 Minute Time Trial
Notes: Cover the maximum distance possible against a 9 minute running clock.
Post distances to comments.
Posts
12 comments:
Nice SD...
Samy, Dan and the other atheletes have a wonderful Thanksgiving. See you on Friday, shall I bring a few buckets?
Chris
26:26
Thank you sir, may I have another?!
"Turkey Shoot" 20:23
Running w/45# overhead makes you run slower. Who knew.
-Dan
Only 2 gals/hour? You've gone soft on us Samy!
-Bama
As RX'd. 20:39
Not sure if I can lift my arms to eat tomorrow.
Turkey Shoot
25:13 as rx'd
Bumper plate run was wretched.
-Bert
By 'wretched' Bert means glorious. What an incredible day, there's nowhere else I'd rather be than surrounded by our unreal crew of athletes. Hope everyone has a great Thanksgiving, rest up for the hell that awaits come Friday (open 9am-12 noon).
''Turkey Shoot'' (11.24.2010)
Complete the following for time
50 x Wallball (20lbs)
40 x KB Swings (32kg)
Row 30kcal
20 x DB Renegade Rows (50lbs)
40ft x Walk on Hands
Run 400m (45lbs)
100m x Burpee Broad Jumps
24:40
24:04...the bumper run was absolutely terrible. Dan I feel your pain when it comes to the 45lbs..on the 400m run people were asking, "oh my god, why are you doing that to yourself?" I still don't have an answer
Turkey Shoot: 14#//24kg/35#/25#
22:33
I also forgot to thank Alison the Scott for her dedicated support while I indulged in this WOD.
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