Warm-up Drills (02.04.2011)
Speed Rope x 1:00
Dot Drill (accuracy)
Speed Rope x 1:00
Dot Drill (for time)
9 Fundamentals x 5 reps each (45lbs)
-Samson Stretch
-Shoulder Opening Drill (wall)
-Inchworm/Cobra Stretch
-Scorpion Stretch
Notes: The first Dot Drill sequence should be done as fast as accuracy and smooth, fluid execution allow. The second attempt is a Time Trial for the Fields of Contention (Leaderboard) spots that are open.
''Heavy Push/Split Jerk'' (02.04.2011)
40-60%x2x2(Warm-up Sets)
75%x2x2
80%x2x2
85%x1x2
90%x1x2
Notes:1-Rep Maximum/Percentage Calculator
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''DILLIGAF'' (02.04.2011)
Complete for time
20 x Virtual Shoveling (Left)
20 x Virtual Shoveling (Right)
20 x Burpees
60 x Abmat Sit-ups
15 x Virtual Shoveling (Left)
15 x Virtual Shoveling (Right)
15 x Burpees
45 x Abmat Sit-ups
10 x Virtual Shoveling (Left)
10 x Virtual Shoveling (Right)
10 x Burpees
30 x Abmat Sit-ups
Notes: Anchor feet for the Abmat Sit-ups. Choose a 45lb or 25lb Bumper and load it onto one side of a 45lb barbell for the Virtual Shoveling movements. 'There and Back' is one rep, use a 24/20'' box as a barrier to lift over. Virtual Shoveling video demo's can be found through the CrossFit Video Library link located in the right hand column of our page. Too afraid to look? Just show up and enjoy...
Mobility WOD
CrossFit Endurance WOD (02.04.2011)
Swim, Bike, Run, or Row (C2)
6 Rounds of
(2:00 on x 1:00 rest)
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2/03/2011
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15 comments:
DILLIGAF-In honor of Ty Fielder
That's the man's hands in the Pic.
Oh so close Boogy.
That image is such a warm one to look at just waking up in the morning.
Heavy Split-Jerks
125/135/145
DILLIGAF:
19:58
135/145/150
DILLIGAF
22:18 25lb
Split jerk 185/200/210
DILLIGAF 17:05
(Snow is better than a barbell)
Danny
20110204
Split Jerk
95x2x1
115x2x1
145x2x2
155x2x2
165x1x2
175x1x2
DILLIGAF
19:35 rx'd
-Bert
Heavy Split Jerk:
55/60/65
DILLIGAF:
w/15lb bar + 20#
20:54
Alison
Heavy Split Jerk 1
65 / 175/ 185
Dilligaf
17:03
Sammy I might hit you with a virtual shovel, this sucked!!!
Heavy Snatches
95lbs/105lbs/120lbs
Heavy Split Jerk
100lbs/150lbs/155lbs/165lbs/180lbs
Pincmistocles
3 rounds +3/0 @95lbs
Terrible training week; between ROTC and the 28 inches of snow in sunny, tropical Troy NY, I couldn't make it to the gym until today. Focusing on getting the lifts done for this week with a couple WODs along the way. Front Squats, DILLIGAF, and 100 burpees for time to come tomorrow.
Hope the suffering is better than ever at the stable
-Matt
Heavy Split Jerk
100/105/115
DILLIGAF
16:49 (25lbs)
I decided to go out and party tonight
100 burpees for time- 8.38.94
-Matt
DILLIGAF
Stoopid forearms... and hooves.
18:02 w/45lbs
I hate tall wooden square objects.
Heavy Push/Split Jerk
85/95/115
Dilligaf - 25#
22:54
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