Warm-up Drills (12.14.2010)Run 800m
''Burgener Drill'' (PVC/3Rnds)
2 Rounds of
3 x L-sit Pull-ups
6 x Push-ups (CFGS)
9 x Hollow Rocks
12 x Pistols (alt.legs)
-Samson Stretch
-Shoulder Opening Drill (wall)
-Cobra Stretch
-Groiners
''Weighted Pull-ups 5-5-5+'' (12.14.2010)
Work through the following sets of Weighted Pull-ups using the percentages outlined below. Novice level lifters should multiply their single repetition 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.
Work through the following sets of Weighted Pull-ups using the percentages outlined below. Novice level lifters should multiply their single repetition 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.
All Weighted Pull-ups are Dead-hang Pull-ups.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes: Look back to the training conducted on 11.16.2010 to find your current 1-rep maximum numbers. Athletes that are still working to develop their Dead-hang Pull-ups (using bands for assistance) will substitute 5 sets of Pull-ups x max reps 1:00 of rest between sets. scaled to their current ability level.
Post loads to comments.
''Beasts of Burden'' (12.14.2010)
Complete the following for time
Tire Flips + Bounds x 5-4-3-2-1
Back Squat (1xBW) x 10-8-6-4-2
Handstand Push-ups x 15-12-9-6-3
Notes: One repetition of a Tire Flip and Bound requires the athlete to flip the tire over and immediately jump into the center opening and back out the other side without any pause between the two jumps. The Back Squat load is the current bodyweight of the athlete.
Read the reps per round as described below.
Round 1: 5 x Tire Flips + Bounds, 10 x Back Squats (1xBW), 15 x Handstand Push-ups.
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (12.14.2010)
''Tabata Intervals''
Swim, Bike Run, or Row (C2)
Cover as much distance as possible during each :20 work interval.
8 Rounds of (:20 x :10 rest)
Post distances to comments.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes: Look back to the training conducted on 11.16.2010 to find your current 1-rep maximum numbers. Athletes that are still working to develop their Dead-hang Pull-ups (using bands for assistance) will substitute 5 sets of Pull-ups x max reps 1:00 of rest between sets. scaled to their current ability level.
Post loads to comments.
''Beasts of Burden'' (12.14.2010)
Complete the following for time
Tire Flips + Bounds x 5-4-3-2-1
Back Squat (1xBW) x 10-8-6-4-2
Handstand Push-ups x 15-12-9-6-3
Notes: One repetition of a Tire Flip and Bound requires the athlete to flip the tire over and immediately jump into the center opening and back out the other side without any pause between the two jumps. The Back Squat load is the current bodyweight of the athlete.
Read the reps per round as described below.
Round 1: 5 x Tire Flips + Bounds, 10 x Back Squats (1xBW), 15 x Handstand Push-ups.
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (12.14.2010)
''Tabata Intervals''
Swim, Bike Run, or Row (C2)
Cover as much distance as possible during each :20 work interval.
8 Rounds of (:20 x :10 rest)
Post distances to comments.
Posts
9 comments:
21:40 185lbs
check out www.rottencotton.com for great tshirts!
Beast of Burden
14:48 w/ 135lbs
Pull-ups 65x5/75x5/85x5
''Beasts of Burden''
Complete the following for time
Tire Flips + Bounds x 5-4-3-2-1
Back Squats x 10-8-6-4-2
Handstand Push-ups x 15-12-9-6-3
12:07 @205lbs
It was cold, and yes, I wore spandex to keep my stumps warm... so what?
PS There will now be a 10 x Burpee Tax administered to those who continue to neglect their score posting promises.
"Beasts of Burden" Time 23:37@205#
Cold weather is nothing compared to tofurkey. Ask Mtn Rob.
Danny
In order to prevent others from burpees tomorrow, my score was not of the WOD but only to lessen my suffering from self-inflicted back pain.
20min AMRAP, 500m row/10 ring push ups/15 abmat
Stopped doing the sit ups after rnd 3 because it hurt too much.
I'll crawl back in the morning.
Chris
Pull-ups 65x5/75x5/85x5
''Beasts of Burden''
Complete the following for time
Tire Flips + Bounds x 5-4-3-2-1
Back Squats x 10-8-6-4-2
Handstand Push-ups x 15-12-9-6-3
26:08 @ 235lbs and the fuckin huge tire
p.s. i hate my shoulders
Pull Ups 45x5 55x5 65x3
''Beasts of Burden''
Complete the following for time
Tire Flips + Bounds x 5-4-3-2-1
Back Squats x 10-8-6-4-2
Handstand Push-ups x 15-12-9-6-3
26:09 (should be :08)
o and a big tire for me as well.... also, it was colder than Samys heart....
-NICK F
Weighted Pull ups 5ldsx5/7.5lbsx5/F
"Beast of Burden"
15:36 @ 115lbs.
laura b.
"Beast of Burden" 23:15
found 1 rep max of pull ups at 55lbs!
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