Warm-up Drills (02.28.2011)Row 3 Minutes
''Burgener Drill'' (PVC/3Rnds)
5 x L-sit Pull-ups
5 x Push-ups (CFSG)
10 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-ITB Stretch
-Scorpion Stretch
''Deadlift 5-5-5+'' (02.28.2011)
Work through the following sets of Deadlifts 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
''No Rest For The Wicked'' (02.28.2011)
Complete as many rounds as possible in 15:00 of
4 x Deadhang Pull-ups
8 x Push-ups
12 x Air Squats
Number of Rounds x Thrusters (135/95lbs)
Notes: Round 1 has one Thruster, Round 2 has two Thrusters, continue as long as you can before time expires.
Mobility WOD
CrossFit Endurance WOD (02.28.2011)
''Hill Time Trial''
Swim: 500m, add a T-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10
Post times to comments.
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18 comments:
Deadlift: 150x5
No rest for wicked: 7 rounds + 4 pullups (65lbs)
No Deads or Thrusters yet, gotta resist the alphasyndrome for the rest of this week until the bruise finishes healing.
''No Rest For The Wicked'' modified: 15:00 AMRAP
4 x Deadhang Pull-ups
8 x True Push-ups (feet and hands on paralettes)
12 x Air Squats
16 Rounds
Congratulations to LCD, he's officially out.
Today was huge as we welcomed back Mike L. and Lynnimus Maximus to the fires of CFNH.
PS The noobs can blame Mike for his passionate plea to include the 9 fundamental circles of hell into their curriculum. Day 12 will truly be epic for them.
"Heavy Deadlift"
165x14
"No Rest For The Wicked"
8 rounds +4+2 @95lbs
Deadlift:
110x7
"No Rest for the Wicked":
8 rounds+4/8/12
Alison
Deadlift...235x11
No Rest for the Wicked...7 rounds even w/125lbs
tommy
Deadlift 5-5-5+
145/170/190 x 10
"No Rest for the Wicked"
7 rnds + 12 Squats w/95#
Deadlift 265/305/345x9
No rest for the wicked
7rds+3 thrusters w/155#
Danny
Deadlift 225x10
No rest for the wicked
7rds+1 thrusters w/135 for 5 rounds, rounds 6 & 7 115
Deadlift 5-5-5+
245x5
270x5
315x10
"No Rest For the Wicked"
7+4/8/12/3 @ 135
I got in to my 8th Round Samy, so don't kick too hard.
-Bert
deadlift 230x5. other thing I SAY 6 rounds. Dan says 5 rounds plus 5 thrusters. Same thing.
275 x9
NRFTW
7 rounds 1 thruster
-Lanceee
Deadlift
320 x 8
"No rest for the wicked"
7 rounds
Jay
Deadlift: 215 x 7
No rest for the wicked
1 thruster short of 6. 125# thrusters
Deadlift MAX 135#
"No Rest for the Wicked"
7 Rounds even @ 65#
New deadlift max of 360
No rest for the wicked 6 rds 4 pull ups
- Bieber
used 135 for thrusters
Deadlift
145#x5
"No Rest For The Wicked"
5+4/8/6
deadhang pullup-redband
thrusters 65#
erica
"Moderate Deadlift"
135x14
"No Rest For The Wicked"
6 +4+2 @95lbs
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