7/12/2011

''M.E. Front Squat & Ramming Speed'' (07.13.2011)

Warm-up Drills (07.13.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Pull-ups
8 x Push-ups (CFGS)
10 x Air Squats
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''M.E. Front Squat'' (07.13.2011)
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)

Front Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Ramming Speed'' (07.13.2011)
Complete as many rounds as possible in 20:00 of
Row 30kcal
10 x DB Squat Cleans (50/35lbs)
20 x Wallball (20/14lbs)

Notes: The ''Unbroken'' gauntlet has been thrown for the Squat Cleans and Wallballs.

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (07.13.2011)
Swim, Bike, Run, or Row (C2)
4min on x 3min off
2min on x 30sec off
1min on x 3min off
2min on x 30 sec off
4min on x Done!

Post distances/speeds/watts to comments.

11 comments:

  1. Mtn Rob7/13/2011

    ME front squat
    225lbs

    Ramming speed
    3 rnds

    ReplyDelete
  2. Anonymous7/13/2011

    M.E. Front Squat
    70#
    "Rammimg Speed"
    2 rounds + 6 cleans
    Alison

    ReplyDelete
  3. 07/13/2011

    20110713
    Front Squat 1-1-1-1-1
    225-235-255-265*-270(f)

    10lb PR

    Ramming Speed
    3 rounds +17 calories

    -Bert

    ReplyDelete
  4. Peter7/13/2011

    M.E. Front Squat
    115/135/155/160/165 PR

    Ramming Speed
    35# Dumb bells/20# Wall Ball
    3 Rounds + 4 kCal.

    See you all next week...Berkshires + BSO @ Tanglewood.

    ReplyDelete
  5. Mike A.7/13/2011

    Front Squat: 285# 1RM ( 5lb PR from last summer)

    ReplyDelete
  6. Anonymous7/13/2011

    Marcus, if you're reading this, you owe us several days worth of burpees in the morning for not posting scores.

    ReplyDelete
  7. thammond187/13/2011

    Front Squat...245 (40lb PR since March)
    Ramming Speed...3 Rounds + 30kcal w/55lbers

    tommy

    ReplyDelete
  8. SRD7/13/2011

    Great time training today down here in the Myrtle Beach arena... Gold's Gym? What?

    Front Squats
    3251RM
    Strict Press
    175x5
    Weighted Pull-ups
    10x45lbs
    Strict Toes-2-Bar
    10-8-6-4-2 Unbroken sets, :15 rest
    Weighted Dips
    10-8-6-4-2 Unbroken sets, :10 rest, 45lbs

    ''Rower Sprints''
    4 x 500m/1:00 rest
    4 x 350m/:45 rest
    4 x 250m/:30 rest
    5 Rounds of 1:00 on x :20 rest cooldown

    I wanted to do Ramming Speed but there's only so much they will let me get away with here. Fun method to work through the rower intervals focusing on efficiency in the pull: Pull with damper setting on 10, and only begin the next pull when the rower has moved forward 11 meters. Go from 250 to 239 and hit it, 239 to 228, repeat likewise... try it out. Strangely challenging and educational in respect to tempo and efficiency across each stroke.


    Yes. I miss our crew. Keep killing it, you freaks.

    ReplyDelete
  9. Anonymous7/14/2011

    Front squat ME 235 245(f)

    Ramming Speed
    50# DB
    4 rounds

    Jay

    ReplyDelete
  10. Anonymous7/14/2011

    My legs are sore.

    ReplyDelete
  11. Anonymous10/10/2011

    ME Front Squat
    95#x1
    Ramming Speed
    2rnds +8
    erica

    ReplyDelete