Warm-up Drills (07.12.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups (CFGS)
-Samson Stretch
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)
''Deadlift 5-5-5+'' (07.12.2011)
Work through the following sets of Deadlifts 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)
5 x 65%
5 x 75%
5+ x 85%
Notes:1-Rep Maximum/Percentage Calculator
''The Spaniard'' (07.12.2011)
Against a 15:00 running clock complete an 800m Run and then climb as high up an ascension ladder of Handstand Push-ups and L-sit Pull-ups as possible in the time remaining. (One rep of each the first round, two reps of each the second round, etc.)
Notes: Scaling for Handstand Push-ups will be either band assisted or a modified DB press followed by a :05 x Handstand Hold for each rep of Handstand Push-ups. L-sit Pull-ups will be subbed out for strict Knees-2-Elbows. Get some.
Mobility WOD
CrossFit Endurance Rest Day (07.12.2011)
Posts
17 comments:
295 x 5 deficits
7 rds
Deadlift 5-5-5+
75/85/95x6
"The Spaniard"
4 rounds
Alison
240 x 7
Spaniard
6rnds
M.E. deadlift 305
4 rds + 3 HSPU
''Spaniard''
9 Rounds +5 HSPU's
w/ Paralettes
M.E. Defecit Deadlift
405lbs
Note to self: L-sit Pull-ups destroy grip strength if heavy 1 rep maximum Deadlifts are the next activity of the day. Boooo to common sense.
Deadlift(Sumo) 363x2
"Spainard" 6 rds
Primo
Food poisoning. Don't get it, it sucks. Been sick since fri night (viking fran recovery meal gone very wrong).
Really want to do this one, so I hope y'all do work on this WOD for me. I should be back in the saddle tomorrow.
-Josh
5-3-1+ cycle for me on Deads
5 x 402 lbs, PR
Spaniard - 10 Rounds plus 3 HSPU
Weighed in at 174.4 lbs today, 10 lbs lighter than during the Crossfit "Fatness" Qualifier in March.
Deadlift 150x5
Spaniard 8 rounds + 6 HSPU
Well, I "got some" today, as instructed.
Deadlift 5-5-5+
225x8
Spaniard 8/5 (i.e. 7 rounds + *HSPU + 5 L-sits)
Note to Samy: ....and vice versa
Nice photo!! DU's I hope.
That would be
7 Rounds + 8 HSPU's + 5 L-Sits (red bands for HSPU's)
Deadlift: 185#
Spaniard: 5+6 hspu
Would have finished if I didn't give directions during my run. Damn me for being Chatty.
20110712
Deficit Deadlift 5-5-5
[Warm-up]
165x5
200x5
235x3
[Working Sets]
255x5
295x5
335x5
"The Spaniard"
Run 800m [3:17 split]
HSPU & L-Pullups Ascension Ladder [6 rounds + 4 HSPUs]
HSPUs on Dumbbells
Nice work on the deadlifts David!
-Bert
my shoulders are sore
Sumo deadlift
ME 405
The Spaniard
3:32 split
6 rds + 4 HSPU + 7 L-sit PU (Shoulders were done with 30 seconds left).
Jay
85% (265) X 3 - Tue leftovers
Spaniard 6 rnds + 1
So...this is like the rise of the pheonix everyday, huh?
Silverback
me Deadlift
210#x1
Spainard
?
erica
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