6/08/2011

''M.E. Back Squat & Tyrion'' (06.08.2011)

Warm-up Drills (06.08.2011)
Row 750m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 7 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch

''M.E. Back Squat'' (06.08.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Back Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Tyrion'' (06.08.2011)
Complete as many rounds/reps as possible in 15:00 of
20 x Wallball
10 x Pull-ups
Run 200m

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (06.08.2011)
''Tempo 80-85%''
Choose time based on the length of the event you are currently training for.
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC: 75min, U:90min
Run: SC:25min, LC: 60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

14 comments:

  1. Mtn Rob6/08/2011

    265lbs

    Playing "Safety Dance" by Men Without Hats helped

    Tyrion 3rnds + 20 wb

    ReplyDelete
  2. 06/08/2011

    20110608
    "Back Squat 1-1-1-1-1"
    225-255-280-305(pr)-315(f)

    "Tyrion"
    4 rounds + 20/10/100m
    «Dead Hang»

    Good paced WOD with Tina and the Ginger.
    Danielle, I think those people were awestruck from your topless running.

    -Bert

    ReplyDelete
  3. Anonymous6/08/2011

    M.E. Back Squat: 95#
    "Tyrion"
    3 rounds + 12 wallball
    Alison

    ReplyDelete
  4. Peter6/08/2011

    M.E. Backsquat
    135/155/175/185/195 (PR)

    Tyrion
    3 Rnds + 20/0/0

    ReplyDelete
  5. Mike A.6/08/2011

    M.E. Back Squats- 315# First time heavy back squatting so PR it was

    Tyrion- 5 rounds and 2 wb

    ReplyDelete
  6. Khan6/08/2011

    225lbs
    4 rounds @20lbs

    ReplyDelete
  7. thammond186/08/2011

    Backsquat...230lb 5lb PR

    Tyrion...4rnds+20+10+1m run

    tommy

    ReplyDelete
  8. Anonymous6/08/2011

    Back squat 205#
    tyrion......4rounds 18 wb
    Jb

    ReplyDelete
  9. Tina6/09/2011

    205#
    3 + 20/10/0

    ReplyDelete
  10. Anonymous6/10/2011

    BckSquat
    255
    (55lb) PR
    4rds +12 wb
    -Nick F

    ReplyDelete
  11. Lee6/10/2011

    M.E. Back Squat - 125
    Tyrion - 3rnds + 14wallball

    ReplyDelete
  12. Chris6/10/2011

    M.E. Back Squat - 215
    Tyrion - 3rnds + wallball & pull-ups

    ReplyDelete
  13. Justin6/11/2011

    Tyrion - 4rds 20 wallballs

    - Bieber

    Tyrion - 3rds 10lbs

    - Kelsey

    ReplyDelete
  14. Anonymous6/14/2011

    ME Back Squat
    140#

    Tyrion
    3 Rnds + WB + 1 pull up
    erica

    ReplyDelete