Congratulations to Brian and 'G.I.' Jane Allard on their new baby daughter, Angelina! Today's WOD bears her name as we celebrate by suffering in her honor...
Warm-up Drills (12.03.2010)
Row 4 Minutes
''Burgener Drill'' (2 Rnds/PVC)
7 x Deadhang Pull-ups
7 x Push-ups (CFGS)
12 x Air Squats
15 x Abmat Sit-ups
-Sumo Squats
-Shoulder Mobility (Band)
-ITB Drop Lunge
-Scorpion Stretch
''Heavy Press 3-3-3+''(12.03.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press 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)
3 x 70%
3 x 80%
3+ x 90%
Post loads to comments.
''Angelina'' (12.03.2010)
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps of
Overhead Squats (95/65lbs)
Ring Push-ups
KB Swings (32/24kg)
Run 800m
Post times to comments.
Mobility WOD
CrossFit Endurance Rest Day (12.03.2010)
Row 4 Minutes
''Burgener Drill'' (2 Rnds/PVC)
7 x Deadhang Pull-ups
7 x Push-ups (CFGS)
12 x Air Squats
15 x Abmat Sit-ups
-Sumo Squats
-Shoulder Mobility (Band)
-ITB Drop Lunge
-Scorpion Stretch
''Heavy Press 3-3-3+''(12.03.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press 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)
3 x 70%
3 x 80%
3+ x 90%
Post loads to comments.
''Angelina'' (12.03.2010)
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps of
Overhead Squats (95/65lbs)
Ring Push-ups
KB Swings (32/24kg)
Run 800m
Post times to comments.
Mobility WOD
CrossFit Endurance Rest Day (12.03.2010)
Posts
10 comments:
19:46 Thought my legs would hurt more from yesterday's wod but it was the shoulders that suffered most.
Heavy Presses
95/105/115*2&F
''Angelina''
20:15 @65# and 50#DB
Note to self, dropping the 50# DB onto one's toes tends to take away from the focus needed to perform the OH squats correctly and just compounds all the other bodily sensations.
Chris
Heavy Presses
55/60/70 xs 1
"Angelina"
25:18 @ 55lbs.
DFL!
laura b.
Presses:
65x5
85x5
105x3
135x3
150x3
165x3
''Angelina''WOD
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps of
Overhead Squats (95lbs)
Ring Push-ups
KB Swings (32kg)
Run 800m
18:24
*Nice and warm inside Brian's Fire Suit and the Gasmask made oxygen quite a delight to find... What better way to make this a truly special suffer-fest in celebration of Angelina's birth?
This entire week has been ruthlessly fun training with the last heat during the AM sessions, what great way to find that extra mental push. Thanks to Chris, Matt, Alison, and Laura for letting me slug it out with you today.
Congratulations to Brian and Jane, miss you guys and hope to see you soon.
80/95/105 +3 extra
angelina 22:23 @ 65lb
Heavy presses
85/95/115 +4
Angelina 14:54
Indy
Hi Everyone,
We are honored to have the WOD named after our daughter Angelina.
Samy can't believe you did the WOD in my gear. We will be in soon.
Brian, Jane and Angelina
105/115/120 x8 reps
"Angelina"
18:52 w/95 oh squat and the 1 pood kb
Mike D
Heavy Press
85/95/115x1
WOD - beggining of 2nd round knee starting "clicking" so I had to bail on it
Heavy Press 3-3-3+
85x3
100x3
110x6
Angelina
17:48, 95# OH Squat, 24kg KB Swings
-Bert
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