''You become what you do.'' --AristotleWarm-up Drills (04.25.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Medicine Ball Cleans
5 x Push-ups (CFGS)
5 x Ring Rows
-Sumo Squats
-Scorpion Stretch
-Leg Swings (Lateral/Front/Rear)
-Shoulder Dislocates (PVC)
''Tabata Attrition'' (04.25.2011)
Complete 8 Rounds of Tabata intervals (:20 on x :10 rest) for each of the following movements. Rest :30 between movements.
Row (kcal)
Back Squat (95/65lbs)
Pull-ups
Push Press (95/65lbs)
GHD Sit-ups
Post total reps per movement (kcal from the Rower) to comments.
Notes:1-Rep Maximum/Percentage Calculator
Skill Development (04.25.2011)
You've earned your stripes for today. Foam Roll everything you suspect will be sore/tight. Mobility WOD should be mandatory.
Mobility WOD
CrossFit Endurance WOD (04.25.2011)
Swim, Bike, Run, or Row (C2)
2 Rounds of (10:00 min on x 5:00 Rest)
Followed immediately by:
2 Rounds of (2:00 min on x 1:00 Rest)
Post distances to comments.
Posts
14 comments:
60/42/36/26/52
Tabata : 47/63/24/28/58
Tabata Attrition: 67/63/56/37/59
Tabata attrition
61/34/36/28/40
1 shy of glory, story of my life
Tabata Attrition
68/67/30/46/77
Tabata Attrition: 35/35/15/22/62
"Tabata Attrition"
row -32kcal
back squat 65#-31
pull-ups -31
push press 45#-50
GHD sit-ups- 57
Alison
49/40/35/23/32 woof
Tabata Attrition
Row (kCal): 68
Back Squat (95): 62
Pullups: 45
Push Press (95): 48
Med Ball Abmat Situps: 68
Total: 291
-Bert
272 total
95 lb back squat 65 lb push press
i dont remember the individual exercise totals
Jim
''Tabata Attrition'' (04.25.2011)
Complete 8 Rounds of Tabata intervals (:20 on x :10 rest) for each of the following movements. Rest :30 between movements.
Row (kcal)214(total)
Back Squat (95/65lbs) 56
Pull-ups 40
Push Press (95/65lbs) 25 @75lbs
GHD Sit-ups 40
lance
Tabata Attrition
53/53/51/30/59 85# Back Squats & Push Press
Tabata Attrition
76/60/45/50/50
281 total
Jay
Erica
Tabata Attrition
Row 51
Back Squat 35
Pullups 34
Push Press 27
GHD Situps 70
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