Nick, It's been an absolute privilege watching you forge yourself into a completely new person over the last several months, a testament to your dedication and unparalleled work ethic.
Your family at CFNH is excited as hell to see you take on this first challenge on the long road to realizing your most coveted dream. Goodluck, we're all looking forward to having you back for some more pain very soon.
Warm-up Drills (05.19.2011)
Row 750m
''Burgener Drill'' (3Rnds/PVC)
2 Rnds of
5 x Burpees
10 x Back Extensions
15 x Abmat Sit-ups
-Groiners
-Shoulder Dislocates (PVC)
-ITB Stretch
-Scorpion Stretch
''Overhead Squats 3-3-3+'' (05.19.2011)
Work through the following sets of Overhead 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
Performance Baseline Test Metrics (05.19.2011)
Execute one max repetition set of each of the following:
Pull-ups
Wallball (20/14lbs)
Double-unders
Notes: For the Pull-ups begin with Deadhang and move to kipping as needed during the set. Mark which number during the set represented the changeover. Rest no more than :30 between each maximum repetition effort for the three movements.
''Surgeon General's Warning'' (05.19.2011)
Complete 4 Rounds for time of
30 x Double-unders
20 x Wallball (20/14lbs)
10 x Pull-ups
Post times to comments.
Mobility WOD
CrossFit Endurance Rest Day (05.19.2011)
Posts
14 comments:
Just a reminder: We need everyone to post their 500m times as part of their score from the other day's training. That 500m time is a very important performance metric for the challenge.
310 x2
8+3/30/ n/a
15:44
Overhead squat: 165 x 5
Test: 25 pull-ups, 26 wallballs (hit in head at 26), 12 double-unders
SGW: 12:00
-Josh
M/165#/23y
"OHS 3-3-3+"
120x4
"Metric Tests"
Pull-ups 12+10
Wallball 17@20lbs
Double Unders 87
"Surgeon General's Warning"
10:04 w/20lbs
" OHS 3-3-3+"
185x8
"Test Metrics"
Pull UPS: 6+17
Wall Ball: 61 @ 20
Double Unders: 6....fail
"Surgeon General's Warning"
15:12
OHS 5-3-1+
45/50/55x10
"Test Metrics"
pullips w/green band-9
wallball 14#- 10
single-unders- 87
"Surgeon General's Warning"
21:40
Alison
Overhead squats 40/45/50 x 6
"Test Metrics" 9+5/18 w 20#/1 DU
Surgeon General's Warning - aptly named
23:42 w/DU's -one at a time.....
That was a lot of stuff.
Overhead Squats: 3-3-3+
85x3
95x3
105x8
Test Metrics:
12+4/27@20lbs/27
Surgeon General's Warning
13:52
Overhead Squat 3-3-3+
115x3
130x3
150x6
Test Metrics
13+7/63@20#/5 double unders (fail)
Surgeon Generals Warning
8:42 rx'd
-Bert
Overhead squat 105 x 6
Test metrics 9+1/21 (20#)/1
Surgeon Generals warning 19:29 rx'd
-JB
O.H. 145,165,185F
Test metrics
Pull ups, 14
Wallball, 32
D.U. 12
Surgeon generals warning, 8:22
Jim
No OH Squats
Test Metrics
Pull ups - 17
Wallballs - 50
DU - 0
Surgeon Generals Warning - 11:58? Pretty sure
Jay
OH Squats...115x10
Test Metrics...10dh,10kp/30wb/3du
Surgeon General's Warning...15:27
Tommy
Test Metrics:
Pull-ups 21 Deadhang, 19 Kipping
Wallball 64, rep 65 I caught with my face.
Double-unders 107
Surgeon General's Warning: 6:14
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