Warm-up Drills (01.24.2011)Row 4 minutes (Damper Setting 1-3)
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
2 x Rope Climbs
4 x Turkish Get-ups (left side)
4 x Turkish Get-ups (right side)
6 x Push-ups (CFGS)
8 x Air Squats
10 x Hollow Rocks
-Samson Stretch
-Shoulder Opening Drill (wall)
-Lateral Lunges
-Scorpion Stretch
''Front Squat 5-5-5+'' (01.24.2011)
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)
5 x 65%
5 x 75%
5+ x 85%
Notes: 1-Rep Maximum/Percentage Calculator
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''The Barbell Humbler II'' (01.24.2011)
Complete as many rounds as possible in 15:00 of
5 x Thruster (115/85lbs)
7 x Hang Power Clean (115/85lbs)
10 x Sumo Deadlift High-Pull (115/85lbs)
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Mobility WOD
CrossFit Endurance WOD (01.24.2011)
''Tabata Intervals''
8 Rounds of (:20 on x :10 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting adjusted to facilitate maximum wattage possible.
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Posts
18 comments:
Front Squats
135¤5
155¤5
175¤11
Barbell Humbler
4+1 thruster
-Bert
I also coached another guy who occasionally crossfits through the Humbler today. Key points and items fixed included punching the head through at the top of the thrusters in order to achieve lockout and using explosive opening of the hips during the SDHPs to ride the bar to the top, instead of upright rowing it.
Good start to the week.
-Bert
120/135/155 x 10
"The barbell humbler II " 5 rounds
I also completed my first muscle up today.
See everyone next Friday.
- Bieber
Barbell humbler II
5 rounds + 5 thrusters (65 lbs)
Back at school...fml
Haven't jumped back into the fire yet, I have my first Army physical fitness test of the semester Wednesday.
Gonna start crushing WODs (and myself) again promptly after my fitness test at the new athletic center my school just built (oly platforms and bumper plates included [suck it Bert])
-Matt
Once we return to the Hot Gates, I am going to slaughter you Matthew.
-Bert
Front Squats
90/105/120x8
Barbell Humbler II
6 rounds + 5/3
front squats 115/130/150x6
and the other thing 5 rounds...maybe.
Front Squats
100/115/130 x 13 :D
Barbell Humbler II
III + 4 :( I feel humbled.
5 rounds 3:00 on 1:00 rest
complete as many rounds as possible in 3 minutes....
3x power snatch
3x over head-squat
6x ring dips
rd1 3+
rd 2 3+
rd 3 3
rd 4 3+
rd 5 3+
Front Squats 5-5-5+
190/225/225(8)
Messed up th front squat percentages cause I'm special. Thank God Dan stepped in or I would have attempted 250 for 5+......
Barbell Humbler II:
7 rounds + 5 thrusters (@115)
Front squats
125/145/165x10
Barbell Humbler II
6 rds + 3 thrusters @115
Front Squats 135/155/175 x 9
Barbell Humbler 3 rds + 5 thrusters + 7 cleans @115.
Jay
noooooooob
5 rounds 3:00 on 1:00 rest
complete as many rounds as possible in 3 minutes....
3x power snatch
3x over head-squat
6x ring dips
rd1 2+
rd2 2
rd3 2
rd4 1
rd5 2
tommy
Lance says...
Front Squats
5 x 165
5 x 180
7 x 195
'The Barbell Humbler II''
3 rounds + 4 Thrusters
I <3 Berty
-Nick
45/65/85x4
5rnds
erica
Front Squat 5-5-5+
105/115/120 x 10?
Barbell Humbler II
5 rnds - 85#
Barbell Humbler II
7 rounds +1 @ 85
done after the wods on 1/27
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