Warm-up Drills (01.28.2011)Speed Rope Drills
3 Rnds(1:00 on x :30 off)
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Opening Drill (wall)
-Sumo Squats
-Scorpion Stretch
-Inchworm/Cobra Stretch
''Heavy Push/Split Jerk'' (01.28.2011)
40-50%x2x2(Warm-up Sets)
65%x2x2
75%x1x3
85%x1x3
Notes:1-Rep Maximum/Percentage Calculator
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''Murdah-Ball'' (01.28.2011)
For time
Row 1000m
50-35-20 reps each of
Wallball (20/14lbs)
Slamball (20lbs)
Notes: Anyone needing to express friskiness today should don a Gasmask and swap slamball for sledgehammer strikes on the tire (16lbs). Enjoy.
CrossFit Endurance WOD (01.28.2011)
''4-6 x Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
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Posts
13 comments:
20110128
Heavy Split Jerk
95x2x2(Warm-up Sets)
125x2x2
155x1x3 (Stoopid kg plate conversion, it was supposed to be 145)
165x1x3
Murdah-Ball
TBD
No erg in the Varsity Center, so I have to lug Gonzales around all over Lowell until I can get to the Rec Center and thrash.
My burden makes me stronger.
-Bert
Heavy Split Jerk:
45/55/60
Murdah Ball:
wallball 14#
slamball 20#
26:11
Alison
It took some work, but I talked to the trainers and gained access to Rensselaer's brand new strength and conditioning center, complete with 10 oly platforms, werk san bumpers, kettle bells, etc. They even have dynamax med balls (but no place where they'll allow me to do wallball).
Jumped back into the fire today:
Heavy Power Snatch
65#x2x2
85#x2x2
100#x2x2
115#x1x4
Heavy Split Jerk
95#x2x2
125#x2x2
150#x1x3
165#x1x3
Task Priority Lynn (because I couldn't do any of the exercises for Murdah Ball)
14.18.64 @135lbs, no bands for the pullups
I got stuck under the bar during the set of 9 with noone to spot me, but, like Bert said, my burden makes me stronger (and look stupid)
More catching up to do tomorrow
YES MATTHEW!!!
Marauder Ball
Run 1200m
50-35-20 Reps
Wall Ball (Gonzales, 20#)
Slam Ball (Gonzales, 20#)
Oxygen is a crutch.
~18:48
I got some strange looks from the sheep that were walking around the indoor track here as I began my hunt to finish the 1.2 kilometers. Comes with the territory when you're wearing a gas mask. Was blowing by the wide mouthed cross country kids and heard what I think was the following:
"What the fuck is that kid doing?"
"Fuckin Air Force guy."
Not exactly sure what was said, but it was fun lapping them without oxygen.
-Bert
split jerkkkk 100/115/135
other thing 24:14. There were balls flying everywhere. It was my kind of Friday.
''Murdah-Ball''
Row 1000m
50-35-20 reps
Wallball (20/lbs)
Slamball (20lbs)
12:45
Push Jerk Max 205
Beamer
50/ 35/ 20
Heavy Sledge/ 20# Wallball
13:45
245 OH
100/115/130
Murder Ball:
Heavy Sledge / 20# wall ball
20:31 - ouch.
split jerk 70/80/95
"murder ball"
1000m row
50-35-20
20# wall ball but failed quickly transitioned to 14#
20# slam ball!
20:47
laura b.
gotnewshoes!
split jerk 100/115/130
murdah-ball 14:55
paidfornewshoes!...jb
Murdah-Ball
Row 1000m
50-35-20 reps
Wallball @20lbs
Tire Slam @20lbs
18:31
1 Bud Light
"Heavy Push Jerk"
65/75/85
"Murdah-Ball"
16:27 14/20
Heavy Push/Split Jerk
max 95/105F
"Murdah-Ball"
18:30
14/20
erica
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