Warm-up Drills (03.04.2011)Row 500m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Chin-ups
7 x Diamond Push-ups
9 x Air Squats
:12 x L-sit
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Lunge w/ Torso Rotation
-Sumo Squats
''Clean and Jerk Singles'' (03.04.2011)
2-3 Rounds of the following Barbell Complex (warm-up)
1 x Power Clean (45lbs)
2 x Front Squat (45lbs)
3 x Push/Split Jerk (45lbs)
4 x Clean (45lbs)
Clean and Jerk Sets:
50%x3x1 (warm-up)
60%x3x1 (warm-up)
65%x1x1
>>>x1x1
Notes: After completing the warm-up sets/reps begin with 65% for a single Clean and Jerk. From there begin moving up each set by 3-5% of your Clean 1RM, continuing up as high in load as possible.
The Clean is received in the full squat position. Today athletes are using their single repetition maximum Clean to determine the loads for their Clean and Jerk attempts.
1-Rep Maximum/Percentage Calculator
''Pepper'' (03.04.2011)
Complete 5 Rounds for time of
5 x Turkish Get-ups (L:32/24kg)
5 x Turkish Get-ups (R:32/24kg)
10 x Ring Dips (strict)
15 x KB Swings (32/24kg)
30 x Slamball/Hammer Strikes
Notes: Ring Dips are strict and should be done with the torso remaining vertical. For a full range of motion to be properly achieved the hips should move over the same distance as the shoulders, any excessive forward lean and/or torso angle change can account for a significant reduction in the force required to perform each rep. Booo to that, ride dirty.
Post times and loads to comments.
Mobility WOD
CrossFit Endurance WOD (03.04.2011)
''Tempo 85-95%''
Swim: 1000m/y total at 85% for the first 500m/y, 95% for the last 500m/y
Bike: 20 miles total at 85% for the first 10 miles, 95% for the last 10 miles
Run: 10km total at 85% for the first 5km, 95% on the last 5km
C2: 3000m total at 85% for the first 1500m, rest for 1 minute, 95% for the last 1500m
Post times and notes on terrain to comments.
Posts
9 comments:
Clean and jerk: 135, 145F
Pepper: 43:40
Turkish getups have a certain diminishing return on the fun factor
Clean and Jerk:
55#
Pepper:
48:32
Alison
''Pepper'' (03.04.2011)
Complete 5 Rounds for time of
5 x Turkish Get-ups (L:32/24kg)
5 x Turkish Get-ups (R:32/24kg)
10 x Ring Dips (strict)
15 x KB Swings (32/24kg)
30 x Slamball (20lbs)
37:12
Standing Overhead Press (subbed for the Clean and Jerk)
95x10
135x5
155x1
175x1
185x1
At least there's some stuff I can still lock the wrist straight for... I needed my daily dose of strife.
I think ''Pepper'' might have just become one of my favorite WODs, definitely didn't expect to enjoy it that much... or at all.
The wrist was still too ticklish for the 70lb Kettlebell. Subbed in 60lb Dumbbell and adjusted the reps to compensate for the total load that needed to be lifted.
70lbs x 50 reps came out to 3500lbs, which meant 10 additional reps of Turkish Get-ups added onto the end of the WOD.
This morning was a nothing less than a four hours display of amazing fortitude, everyone really had to grind this one out. Yesssssss.
Clean and Jerk...155lbs
Pepper...39:36
16kg Turkish Getup
24kg KB Swings
Tire Strikes
tommy
Clean and Jerk- 235#
Pepper- 55:05 w/2 pood
Danny-"Content, never satisfied."
Clean & Jerk
205#
Pepper
Five Rounds for Time
5 x TGU (R) @ 50#
5 x TGU (L) @ 50#
10 x Strict Ring Dips
15 x KB Swings @ 70#
30 x Ball Slams @ 20#
54:44
Interesting night.
-Bert
Clean & Jerk 165#
Pepper - 3 rds 30:33
50# TGU. 32 KG KB Swing. 16 lb Sledge Strikes.
Didn't have time to finish the 5. Good workout.
Jay
205 for sqt clean
195 clean and jerk
50:46 for the WOD with 50lb dumbell.
-Moose
Clean & Jerk
90#
"pepper"
55:36
TGU-25#
Ring Dip-assisted
KB-33#
SB-20#
erica
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