Chris,Thank you for being such a great part of our family down here. These stones you've forged for our crew will be crushing souls hopefully this week. Actually, now that I think about it you'll probably be able to hear the resulting lamentations from up there in Concord.
Get some!
Warm-up Drills (02.11.2011)
Speed Rope Drills x 2:00
Dot Drill (for time)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Cobra Stretch
''L.C.D.'' (02.11.2011)
Complete as many rounds as possible in 12:00 of
1 x Rope Climb
6 x Bench Press (BWx1.25)
6 x Box Jumps (36/30'')
Post rounds completed and cumulative reps per movement to comments.
''Coxswain'' (02.11.2011)
Complete the following Row intervals at maximal effort
1 Round of
500m Row x 1:00 rest
4 Rounds of
250m Row x :30 rest
Post times for each Rowing piece and average wattage for all 5 intervals to comments.
Mobility WOD
CrossFit Endurance WOD (02.11.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries
Post times to comments.
Posts
13 comments:
5rounds and 1 rope climb. 160 on bench
Coxswain 1:45, 43, 45, 50, 55
- Bieber
4 Rounds -3 box jumps w/185 bench, 36''box
Coxswain 1:49,53,58,1:00,51
tommy gunns
LCD: 5 Rounds - 75lbs bench, 28" box
Coxswain: 2:00, 1, 1, 1, 1 (clearly I am estimating)
According to "the Free Dictionary," the Lowest Common Denominator means "the most basic, least sophisticated level of taste, sensibility, or opinion among a group of people." Ahhh.. I am not sure that is fair!!
5 Rounds and 1 Rope climb, 115 (2) 95 (3) on bench. I really really really need to work on my bench.
Coxswain: 1:47, :54, :57, :56, :54 - Nothing like getting assassinated by one of those stealthy rowers to brighten your day.
This was a highly sophisticated workout. :D
7 rnds + 1 ropeclimb 115lbs
coxwain: tot 7:05 avg watt: 123
500m 2:20 125w
250m 1:10 126w
250m 1:09 130w
250m 1:12 117w
250m 1:12 114w
''L.C.D.''
Complete AMRAP in 12:00 of
1 x Rope Climb
6 x Bench Press (205lbs)
6 x Box Jumps (36'')
8 Rnds
''Coxswain''
1:39/50.5/53.9/54.8/54.9
Avg Wattage 310
Thanks to Mtn.Rob, Alison, and Tiffany for the back-up. ''Yo, dude, can I get a spot.''
''L.C.D.''
Complete AMRAP in 12:00 of
1 x Rope Climb
6 x Bench Press (235/225lbs)
6 x Box Jumps (40'')
6 Rnds plus 2 bench press reps
''Coxswain''
1:41 then puked who knows what my problem was today
"LCD":
rope climb modified
bench press 65#
box jump modified
5 rounds
"Coxswain":
avg meters:59 avg watts:398 time:8:14
Alison
What happened to the surprise? Okay, maybe if I can get them loaded in the truck I'll have them down on Monday.
Chris
L.C.D
1 Rope Climb
6 Bench Press (75#)
6 Box Jump (28")
-4 rounds
Coxswain
500m - 1:54
250m - :59
250m - 1:01
250m - 1:05
250m - :58
L.C.D. 3 rds +6 bench @175#/40' box, no leg rope climb
Coxswain 500m row 127.7, 250m row :46,:50,:52,:52
Danny
Lance says
''L.C.D.'' (02.11.2011)
6 x towel deadhang pullups
6 x Bench Press @150lbs
6 x Box Jumps 36"
7 rds 2pullups
''Coxswain'' (02.11.2011)
1 Round of
500m Row
1. 1:52 @173
4 Rounds
250m Row
1. 3:08 @ 192
2. 4:09 @ 191
3. 5:11 @ 190
4. 6:10 @ 194
-Could have done more on the bench, but lacked a motivator/spot.
-Nick
5 rounds
1:43,58,57,57,55
Jb
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