Warm-up Drills (06.07.2011)Run 800m
''Burgener Drill'' (3rnds/PVC)
3 Rounds of
5 x Burpee Jumping Pull-ups
10 x Hip and Back Extensions
15 x GHD Sit-ups
-Samson Stretch
-ITB Stretch (band)
-Shoulder Opening Drill (wall)
-Sumo Squats
-Foam Roll
''Bench Press Ascension Ladder'' (06.07.2011)
With a continuously running clock do one rep of Bench Press (body weight) the first minute, two reps of Bench Press (body weight) the second minute, three reps of Bench Press (body weight) the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post rounds completed and total repetitions to comments.
''Black Lung II'' (06.07.2011)
6-9 Rounds of Maximum Effort Rowing
(1:00 on x :30 rest)
Notes: Accumulate as many meters as possible during the work intervals. If athletes can still hold within 10m of the previous interval they may continue for up to 9 rounds of oxygen indebtedness.
Post total meters, average wattage, and damper setting used to comments.
Mobility WOD
CrossFit Endurance Rest Day (06.07.2011)
Posts
23 comments:
Bench: 4 rnds @ 195lb
Black Lung II: 2752m
4rds + 1 rep
Black lung II 2,592m
- Bieber
Slawra:
2167 meters/9 rounds
7rds, 6 reps @ 75lbs
Bench: 7rnds & 4 reps @ 65lbs
Black Lung II: 6 rnds 1251 meters
Bench: 7rnds @ 115lbs
Black Lung II: 9 rnds 2356 meters
Bench Press: 65# @ 7 rounds
"Black Lung II"
8 rounds @ 1751M
Alison
7+1 @ 135lbs
9rds 2279meters
-Nick F
Bench Press Ladder(75% 1 repmax)
@ 80# 8rounds + 5
"Black Lung II"
9 rounds 2185 meters
laura b.
Bench Press - 9 Rounds @ 70lbs
Black Lung II - 9 Rounds @ 2204 meters
Bemch Press Ladder
8 rounds even w/105#
Black Lung II
9 Rounds - 2177m
rumor has it that Kahn & M have tried the Hoka One One
M after running around in a little circle threw down the cash & bought them @ backcountry.com
Kahn on the other hand committed to her NB gloves enjoyed jumping great heights in the super cool Hoka One One lime green "Moon Shoes"
sorry, although I love to shop @ backcountry.com
Hoka One One an be found at boulderrunningcompany.com
Bench Press Ladder
5 Rounds @ 155#
Black Lung II
9 Rounds-2843m
**OOPS** Bench Press Ladder
5 Rounds at 215#
Bench press: 9 rounds @ 85 lbs
Black lung: 9 rounds for 2288
20110607
"Bench Press Ascension Ladder"
6 rounds + 4 reps + 1 gimme @ 145
"The Black Lung II"
2747m (9 rounds)
-Bertholomeu
Bench: 9 rounds + 4 reps @70#
Black Lung II: 2168m
7 rounds +7 reps @105lbs
2266m in 9 rounds
The bouncy shoes were fun, but I don't think I'll be converting to them.
Bench Press 6 rds + 5 reps @ 165#
2,882m in 9 rds
Danny
Bench press 6 rounds + 2@175#
black lung 2 2597 meters 9 rounds
Jb
7+3 at 110#
2408m 9 rounds
6 rds + 5 reps @ 205
2808 m 9 rounds
Jay
Black Lung
6 rnds 1571..was robbed
Bench Press Ascension Ladder
65# 8 rnds +6
erica
Post a Comment