Warm-up Drills (03.03.2011)Speed Rope x 3 Rounds of
(:45 on x :15 rest)
''Burgener Drill'' (2rnds/PVC)
3 Rounds of
5 x Burpee Jumping Pull-ups
10 x Abmat Sit-ups
Dot Drill (for time)
-Lateral Lunges (alt.legs)
-ITB/Hamstring Stretch (band)
-Shoulder Opening Drill
-Sumo Squats
Notes: Lateral Lunges should be performed for 5-10 reps per leg. Hold the bottom position of each lunge for :01-:03 seconds and ensure knees track over feet (you should feel this in your groin). Don't force the depth too hard, let gravity ease you down further as you progress from side to side.
''Back Squat 3-3-3+'' (03.03.2011)
Work through the following sets of Back 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)
3 x 70%
3 x 80%
3+ x 90%
Notes:1-Rep Maximum/Percentage Calculator
''The Black Lung'' (03.03.2011)
Set the C2 Rower monitor to measure 'average wattage' and accumulate a total of 2500 watts in as few rounds as possible of:
Row (1:00 on x :30 rest)
Notes: Attempt to produce as much power as possible (measured in watts) over the course of each 1:00 work interval. Add each round's 'average wattage' score to those from previous rounds until a cumulative 2500 watts has been attained.
CrossFit Endurance Rest Day (03.03.2011)
Posts
16 comments:
Cough, Cough, Wheeze, Wheeze... Ouch my Black Lungs.
Back squats:
165 x 9
Black Lung
9 rds
Back squats 120x8
Black lung: 11 rounds (2000 meters)
240 x5
Black Lung 12 rounds. on round 11 it was 3494. Really? Oh well its good to be back and rowing in the worst possible fashion.
-Moose
1RM 255
The black lung 9 rounds
- Bieber
Back squat: 210 x 6
Black Lung: 2500 8 rounds
Back Squat 3-3-3+
185x3
215x3
240x13
"The Black Lung"
12 Rounds, 3500 watts.
Cognitive function was completely lost by Josh and I after completing The Black Lung. I still think Josh is comatose at this point, and he was having trouble doing simple addition.
-Bert
Back Squat 3+:
85x6
Row 10 rounds for 1181 watts
Alison
Back Squat 3+ 205/230/255x12
"The Black Lung" 10rds- 3,545m
Danny
Back Squat 3-3-3+
115/135/155x8
Row, row, row your boat.....
14 rnds 2643W
Back Squats
225x5
245x5
270x10
*Had to make up this day from last week, unlike Moose I'm going to wait at least 24 hours before completing the catch-up process with the 3-3-3+...(someone made him do the two lift WODs back to back, what a prick.)
The Black Lung, experienced in a black cave of hell.
11 Rounds of pure adventure.
backsquat 195x5
my lungs are black because i did 10 rounds and only got 1786. fuck it
back squat 3/3/3
110/130/145x8
"Black Lung" all I can say is that I rowed a lot longer than anyone else
Decided @ 3:33AM that sleep wasn't going to happen so now I'm out the door for a long run.
laura b.
back squat 165 x 9
black lung 11 rounds 2700 watts
jb
Back squat 240 x 6
Black lung - 3569 watts - 12 rounds
Jay
Back Squat...170x8
Black Lung...9 Rounds 2536 watts
tommy
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