Warm-up Drills (07.07.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch
''Disciplined Abuse'' (07.07.2011)
10 x Jump Squats (95/65lbs)
20 x DB Renegade Row (50/35lbs)
30 x KB Swings (32/24kg)
40 x Knees-2-Elbows
50 x DB Walking Lunges (50/35lbs)
40 x GHD Sit-ups
30 x KB Swings (32/24kg)
20 x DB Renegade Row (50/35lbs)
10 x Jump Squats (95/65lbs)
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Skill Development (07.07.2011)
Choose one of the following five minute AMRAPs based on whichever skill set you feel is personally lagging/weak.
Complete as many rounds as possible in 5:00 of
1 x Rope Climb
5 x Handstand Push-ups
Complete as many reps as possible in 5:00 of
Muscle-ups
Notes: Strive to maintain proper technique with the priority being immaculate execution over total score/rounds completed.
Rope Climbs may be L-sits, legless, or with feet secured. Handstand Push-up scaling today will be 5 x Dumbbell Strict Presses followed by a :10 second static handstand hold against a wall.
Muscle-ups will be scaled to 4 x Deadhang Pull-ups and 4 x Ring Dips.
Mobility WOD
CrossFit Endurance WOD (07.07.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10
Post distances to comments.
Posts
16 comments:
ricky
5k TT 25.50
its a little hot out here
Disciplined Abuse: 17:21. 95lb bar, 32kg KB, 55lb DB
28:23 95lbs bar, 32kb KB, 50lb DB
Disciplined Abuse: 23.11 65lb bar, 20kg KB, 30lb. DB
LCD, it's about goddamn time we heard from you. Proceed with your thrashings.
''Disciplined Abuse''
21:40
w/135lb Barbell, 106lb KB, 60lb Dumbbells
PS Nice to be able to welcome Jeffy B. back from his conquest in the Rockies. Fun morning all around, thanks to Kristina, Bert, and Nate for helping me maintain conciousness.
20110707
Disciplined Abuse
21:49
95lb Barbell / 50lb Dumbbells / 32kg Kettlebell
-Bert
"Disciplied Abuse"
50# bar/20# DB/16kg
18:22
Alison
Disciplined Abuse
65#bar/25#DB/16kg KB
19:46
Disciplined Abuse
Jump Squats 95#; DB's 35#; KB 20kg
21:09
I can't thank our crew enough, the past few days have been unreal around here and the energy inside our hell-cave has been through the roof. After going for the 5:00 Muscle-up Skill Development I found I couldn't just stop suffering when all around me our CrossFitters were showing exceptional grit as they slugged through the hellish WOD we posted today.
24 Minutes and 53 seconds later I finally hit 101 Muscle-ups. Thanks for the push, beasts, see everyone tomorrow.
5 minutes x Muscle Ups
17
Stuck on the 18th rep for the last :60 atleast. FUUUUUUU-
-Bert
Disciplined Abuse
28:30
Jump Squats 65#/ 35#db/ 24kg KB's
Dicliplined Abuse...19:59rx
tommy
LCD*
''Disciplined Abuse'' (07.08.2011)
10 x Jump Squats 95bs
20 x DB Renegade Row 55lbs
30 x KB Swings 32kg
40 x Knees-2-Elbows
50 x DB Walking Lunges 55lbs
40 x Sit-ups
30 x KB Swings 32kg
20 x DB Renegade Row 55lbs
10 x Jump Squats 95
20:01
135# Jump squats
Renegade row & walking lunges 55#
40 kg KB swings
26:50
Jay
Disciplined Abuse
26:56
65# jumping squats
30# renegades
erica
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