Warm-up Drills (02.07.2011)Row 3 Minutes (Damper Setting 1-2)
''Burgener Drill'' (3 Rnds/PVC)
2 Rounds of
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
9 x Air Squats
12 x Hollow Rocks
-Shoulder Opening Drill
-Sumo Squats
-ITB Stretch
-Wrist Circles/Mobility
''Front Squat 5-3-1+'' (02.07.2011)
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 75%
3 x 85%
1+ x 95%
Notes:1-Rep Maximum/Percentage Calculator
Post loads to comments.
''Quik-Clot''(02.07.2011)
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95lbs)
Handstand Push-ups
Post loads/times to comments.
Mobility WOD
CrossFit Endurance WOD (02.07.2011)
8 Rounds of (:30 x :20 rest)
Swim: Use 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 and 0-30 seconds slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 2-4 above average preference.
Posts
19 comments:
140/155/175 +5
Quik-Clot.19:33
125/140/155
Quick-Clot - 16:40
Power Clean @95
HSPU ab matt +10# (last 2 sets nothing)
tommyguns
145/165/185x10
20:10 @ 135
20110207
Front Squat 5-3-1+
175x5
185x3
200x10
It was either 10 or 11 on that last set, I couldn't really keep track on account of my focusing on not blacking out.
Quick-Clot
DNF @ 135#
Weak little lemming at the desk told me I had to stop doing HSPUs during the second round. So I had to do dumbbell press for the remainder after storming through the Power Cleans. I don't know why the **** I even bother trying to WOD in that place....
I just feel content that I was able to brutalize the Front Squats without interruption.
-Bert
''Quik-Clot''
10-9-8-7-6-5-4-3-2-1 reps for time of
Power Clean (155lbs)
Handstand Push-ups (Paralettes)
14:28
Thanks to the Double-Jeff for allowing me to thrash away. It only took me half the WOD to realize every time I tried to tell Jeff to tuck his chin on Hanstand Push-ups the other Jeff would try and do it during Power Cleans... the price we pay for being that close to Valhalla.
Alison the Scott also was there with me to witness the man called Rob become more than just a hill... he's officially a mountain of a CrossFitter after a performance like that. Profound. I'll compose a song about it later.
Carry on.
150/170/190
Quik-clot 23:01 120lbs
FS: 145/165/185x6
Quick Clot: 17:54
Front squat: 145/165/185x5
Quick Clot: 13:43 with 135# and mod HSPU
Front Squat:
55/65/75X6
Quik-Clot:
Power Clean 45#
HSPU w/green & blue bands
17:13
Alison
Front Squat
115/130/145 x 5
''Quik-Clot''
10-9-8-7-6-5-4-3-2-1 reps for time of
Power Clean (135lbs)
Handstand Push-ups (10lb plate)
14:00
Front Squat
145x8
Quick-Clot
17:51 @ 95lbs
front squat 135/155/165x4
clot thing 20:18
F Squat 155/185/215x6
Quick clot 36:00(trying some new things)155/165#
DaN
Front Squat
105/120/135x4
Quik-Clot
17:09 (95lbs)
Livestrong says...
Front Squat
150/175/200(4)
Quick Clot
18:35 @95lbs
-towards the the last couple HSPUs i failed to complete one and fell over. A gym staff member asked me if i was ok. I told her no I will never be ok and that it is all Samys fault. She said "whos Samy," and i said Samy is the devil... She walked away in awe....
True story.
-Nick
Front Squat 155/185/195 x 5
Quick Clot 26:30 @ 135
HSPU's take a lot longer without the band.
Jay
Quick-Clot: 12:45 @ 135#
-Lt. Hoostie
Front Squat 5-3-1+
105/115/135 (3)
Quick Clot
21:18 115#/Red&Blue Bands HSPU
Quick Clot
17:46 @ 95, should have been much faster but somehow I ended up doing the first two round at 105 power snatch. Literacy would be so helpful during these things.
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