Warm-up Drills (01.26.2011)Row 750m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats
''Heavy Power Snatch % Ladder'' (01.26.2011)
40-60%x2x2(Warm-up Sets)
65%x2x2
75%x2x2
85%x1x4
Notes: 1-Rep Maximum/Percentage Calculator
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''The Rundown'' (01.26.2011)
For time
60 x Medicine Ball Cleans (20/14lbs)
50 x KB Swings (32/24kg)
40 x GHD Sit-ups
30 x Ring Dips
20 x Pistols (alt.legs)
10 x L-sit Pull-ups
5 x Left-side Turkish Get-ups (32/24kg)
5 x Right-side Turkish Get-ups
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Mobility WOD
CrossFit Endurance WOD (01.26.2011)
Swim, Bike Run, or Row (C2)
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC 60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: 25min
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Posts
16 comments:
The Army Physical Fitness Test
Pushups: 57
Situps: 69
2 mile run: 15.25.28
Pull ups: 12
Height: 68.5"
Weight: 186 lbs
Neck: 15"
Abdomen: 34"
Not my best scores, but I'm still convinced that my progress at the stable is making me more difficult to kill
Three more APFT's to come this semester,and I'm going to crush them
-Matt
Heavy Powersnatch:
75/85/100 - Felt kind of easy for the singles, I think I need to work on my form to get that max up to 125.
The Rundown:
20:18 - This workout was awesome, until the Turkish Getups, then it sucked.
Matt, being more difficult to kill is an awesome thing. Rock on.
Heavy Power Snatch
65/75/85
The Rundown
17:10
20lb/24kg/16kg
Heavy Power Snatch
80x2x2
95x2x2
105x1x4
The Run Down
60 x Medball Cleans (Gonzales, 20#)
50 x Dumbbell Swings (70#)
40 x GHD Situps
30 x Ring Dips
20 x Pistols
10 x L-Sit Pullups
5 x Turkish Getups (L) (35#)
5 x Turkish Getups (R) (35#)
24:52
Private hell in the Varsity Center today. I was the only soul in there; the only sounds in the entire complex were my heavy breaths as I battled out against the WOD...
However, the score stands as such:
Bert - 1 , Silly Bullshit - 0
-Bert
Heavy Power Snatch 35/45/55#
"the rundown"
23:08 because I was held at gun point to put down the 16kg and use the 24Kg for the KB swings.
laura b.
Heavy power snatch 95/110/125
the rundown- 21:14
T getups take forever.
Danny
Heavy Power Snatch 65/70/75
The rundown - 19.33 without the turkish getups. I couldn't master it without thinking about it squashing my head. I agree with Colby - t getups are awful!
Heavy Power Snatch: 80/95/105
The Rundown - 24:12
John calzones are no excuse for a missed wod. I once witnessed Dan eat a 3pd burrito the night before a wod.
Max Bench 1 rep 295lbs
The Newbie Rundown
60 x Medball Cleans (20#)
50 x Dumbbell Swings
40 x GHD Situps
30 x Push-ups with pause
20 x Wall Ball (20#)
10 x Dead Hang Pullups
10 x Knees to Elbows
11:26ish i think
Heavy Power Snatch
55/65/75
The Rundown
17:20
power snatch
95/115/135
''The Rundown'' (01.26.2011)
For time
60 x Medicine Ball Cleans (20/14lbs)
50 x KB Swings (32/24kg)
40 x GHD Sit-ups (abmat)
30 x Ring Dips
20 x Pistols (alt.legs)
10 x L-sit Pull-ups
5 x Left-side Turkish Get-ups (32/24kg)
5 x Right-side Turkish Get-ups
24.03
the run down was a blast, 20:55
10x dead hang pull ups
10x knees to elbows AND my knees actually touchéd my elbows this time!!!! M
power snatch 65/75/85
other thing 31:26 and i didnt do all of the kb swings. my back wasnt allowing it today. bitch.
Heavy Power Snatch
65/75/85 - feel form getting better at this one.
Running down for 28:09 25# Turkish Getup.
Heavy Power Snatch
60/65F
"The Rundown"
23:37
erica
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