Warm-up Drills (01.31.2011)Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
10 x Push-ups (CFGS)
10 x Air Squats
10 x KB Swings (24/16kg)
10 x Abwheel Roll-outs
-Groiners
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
''Front Squat 3-3-3+'' (01.31.2011)
Work through the following sets of Front Squats 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.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes:1-Rep Maximum/Percentage Calculator
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''Black Magic'' (01.31.2011)
Five Rounds for time of
Row 250m
5 x Thrusters (135/95lbs)
10 x Deadhang Pull-ups
15 x Box Jumps (24/20'')
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Mobility WOD
CrossFit Endurance WOD (01.31.2011)
''2 x Time Intervals''
Swim: 2×8 min, Rest 2 min between intervals
Bike: 2×15 min, Rest 2 min between intervals
Run: 2x12 min, Rest 2 min between intervals
C2: 2x8 min, Rest 2 min between intervals
Hold Highest Pace, Distance or Watts for each of the 2 intervals.
Post distances to comments.
Posts
14 comments:
"Front Squat 3/3/3+"
110/125/140x8
"Black Magic"
21:54 95lbs/24"
135/150/170
Blk Magic
26:08 115lbs/20in/blk bnd
thats my black magic band
Front Squat 135/155/175x10
Black Magic 22:23 Rx'd
Front Squat 3-3-3:
55/60/70x7
Black Magic:
19:34
Alison
front squats 135/145/160x4
other thingy 23:41
Front Squats 165
Snatch 135
Black Magic at 115lbs
16:26
Front Squats 3-3-3+
Warmup Sets:
95x5
105x5
125x3
Working Sets:
145x3
165x3
185x12
I felt like god damn Odysseus on that last set. The bros of UMass Browell are my stepping stones to greatness. They claim to be able to squat 495, but barely break 1/4 squat. Meanwhile, I toil away pushing the limits of true athletic performance and human potential.
Black Magic - No Rower...
50 x Double Unders
5 x Thrusters @ 135
10 x Deadhang Pull-ups
15 x Box Jumps @ 24"
36:48
DUs are still the bane of my existence.
-Bert
Front Squats
100/110/125x6
Black Magic
18:54 (85lbs)
Lance says...
150/160/175(6)
Black Magic
-only able to finish 3 Rounds because the gym was "needed" by the varsity nublets of a sports team....
3 rds @ 10:01
-cycled 15:00 @ 23mph average as a sub for last 2 rounds.....
-Nick
Front squats
145/165/185 - 7 reps
Black Magic
135 lbs / 24" box 18:51
Forgot my name
Jay
Front Squat -- New 1RM 205/225F/215 PR
Black Magic -- 26 and change. Started with 135lb thrusters, and weakly bailed to 115 mid way through set 2.
Front Squats 3-3-3+
65/80/100/120 (7)
Black Magic 85# Thrusters
22:54
Front Squats 5-5-5+
Make-up WOD... gotta catch up!
165x5
195x5
205x5
220x5
235x10*
''Black Magic''
Five Rounds for time of
Row 250m
5 x Thrusters (135lbs)
10 x Deadhang Pull-ups
15 x Box Jumps (24'')
17:48
Ruthlessly Wonderful, just made this one up today (with the Front Squats-Fri 01.04.2011). Great way to kill some stress and relax/prep my mind for the big tax/accountant meeting today. Stoopid financial business aspects.
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