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.
Posts
14 comments:
265lbs
Playing "Safety Dance" by Men Without Hats helped
Tyrion 3rnds + 20 wb
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
M.E. Back Squat: 95#
"Tyrion"
3 rounds + 12 wallball
Alison
M.E. Backsquat
135/155/175/185/195 (PR)
Tyrion
3 Rnds + 20/0/0
M.E. Back Squats- 315# First time heavy back squatting so PR it was
Tyrion- 5 rounds and 2 wb
225lbs
4 rounds @20lbs
Backsquat...230lb 5lb PR
Tyrion...4rnds+20+10+1m run
tommy
Back squat 205#
tyrion......4rounds 18 wb
Jb
205#
3 + 20/10/0
BckSquat
255
(55lb) PR
4rds +12 wb
-Nick F
M.E. Back Squat - 125
Tyrion - 3rnds + 14wallball
M.E. Back Squat - 215
Tyrion - 3rnds + wallball & pull-ups
Tyrion - 4rds 20 wallballs
- Bieber
Tyrion - 3rds 10lbs
- Kelsey
ME Back Squat
140#
Tyrion
3 Rnds + WB + 1 pull up
erica
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