Warm-up Drills (07.15.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
9 x Push-ups
12 x Back Extensions
15 x Air Squats
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch
''Lynne'' (07.15.2011)
Five rounds for maximum repetitions possible of
Pull-ups
Bench Press (bodyweight)
Notes: Rest 1:00 between rounds.
1-Rep Maximum/Percentage Calculator
Post reps per round for each movement to comments.
Skill Development (07.15.2011)
30 x Turkish Get-ups
Notes: Use a weight that is challenging and necessitates correct technique/movement sequence. Athletes may break up the sets and reps as needed as long as each side completes 15 reps.
Mobility WOD
CrossFit Endurance WOD (07.15.2011)
''Time Trial''
Swim: 1000m TT
Bike: SC:12mile TT, LC:18mile TT, U:22mile TT
Run: SC:5k TT, LC:10k TT, U:10k TT
C2: SC:2km TT, LC/U:5k TT
Post times to comments.
Posts
16 comments:
Bench 165lbs
10/7 8/7 8/7 7/3 5/4
Lynne @ 175#
17/14 9/7 8/6 8/5 9/5
tommy
Tough Mudder 2012 registration is open...who's in????
I cant remember my numbers but used 185# and did at most 6 on the bench and between 8 - 13 for the deadhangs
"Lynne"
4/11-3/10-5/8-4/4-5/7
65#
Alison
"Lynne" 22/12 13/7 12/5 10/4 11/5
165#
Danny
13/9 12/8 12/6 12/6 10/5 @ 155lbs
what man only weighs 165#
Mr. Anonymous you are too funny. Show your face.
''Lynne''
Pull-ups/Bench Press (205lbs)
23/10
21/9
20/8
20/6
20/5
''Barbell Mile''
19:00, used 30lb dumbbells for the Snatches, everything else with a barbell.
Keep killing it, beasts. We're maxing out on Bench next week for the following strength cycle so crush it today to prepare for glory.
mr dan, i would show my face but i am still in aruba, sling pink frozen drinks!
Lynne
Deadhang Pull-ups/Bench Press (85lbs)
8/6
8/5
6/3
6/4
6/3
Barbell Mile
30lb barbell/15lb dumbbells
27:00
LeAnn Rimes was in my way when I was trying to do pullups which I wasn't thrilled about but felt a little strange asking her to move!!
Bench Press (85lbs)/Deadhang Pull-Ups
6/11
4/5
5/3
3/5
3/3
Lynne
10/8
7/7
7/6
6/5
7/4
75#/red band
20110715
"Lynne"
Bench Press (155#): 5/4/3/3/3
Dead-hang Pullups: 11/9/8/7/6
Turkish Get-ups @ 24kg, 15 through on each arm. Brilliant.
-Bert
my chest is sore
Lynne 205#
12/11, 5/7, 5/7, 2/5, 5/7
Turkish Get-ups 24 KG 15 each arm.
Jay
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