Your family and friends here at CFNH will miss the hell out of you, Dan... there really aren't enough words to express the appreciation and respect we all have for you. Good luck, Lone Star.
Warm-up Drills (08.22.2011)
3:00 x Speed Rope (Cumulative)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Medicine Ball Cleans
10 x Push-ups (CFGS)
15 x GHD Sit-ups
-Groiners
-Shoulder Opening Drill (wall)
-Inchworms
-ITB Stretch
''Back Squat 5-5-5+'' (08.22.2011)
Work through the following sets of Back Squats 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
''Choobs'' (08.22.2011)
Complete as many reps as possible for each of the following:
4:00 x Row (kcal)
3:00 x Wallball
2:00 x Squat Clean (95/65lbs)
1:00 x Dumbbell Ground-2-Overhead (50/35lbs)
Notes: Athletes will be given :30 between each work interval to transition/rest.
Post reps complete for each movement to comments.
Mobility WOD
CrossFit Endurance WOD (08.22.2011)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1:00 on x 1:00 off,
1:00 on x :50 off,
1:00 on x :40 off,
1:00 on x :30 off,
1:00 on x :20 off,
1:00 on x :10 off,
Go back up the ladder until you finish with
1:00 on x :50 sec off,
1:00 on x Done!
Post distances to comments.
Posts
19 comments:
What is Marilyn looking at???
Marilyn wants to know where she can get that headband.
Back Squat: 110x10
Choobs: 58/63/15/9 - 30lb DB
Back squat 215 x 10
Choobs = 80/46/12/10
Back squat: 225x4
Choobs: 85/63/15/7
Mike M
Back Squat...195x16
Choobs...80/30/10/5
tommy
M.E. Back Squat 80#
"Choobs"
wallball 14#
squat clean 50#
DB ground-2-OH 20#
36/33/11/7
Alison
Marilyn is looking at that nice tight butt of yours...
Back Squat: 7x230
Choobs: Total 136
-Lt. Hoostie
Back Squat 100 x 11
Choobs: 52/42/9/6
back squat max... 225
other thing 56/32/10/8
Back squat 75 lbs x 9
Choobs 55/51/13/9
Meg
Back Squat: 185# for 15
Choobs: 80/77/17/12
Back Squat 5-5-5+
115/135/155 x 10
Choobs
65/42/9/6 20#/95#/40# DB's
Welcome back Callie!!
I think Marilyn was merely trying to take her mind off the dreaded L-sits.
90 minutes of getting no repped on Pistols
4:00 x Shuttle Run
3:00 x Air Squats
2:00 x Box Jumps
1:00 x L-Sit
78/100/43/:06
-Bert
Back Squat 235x7
Choobs
Row 90 K
Wallball - 64
Jump Squat 95# - 25
24KG KB Swing - 20
Jay
Back squat: 335 1rm (20 lb PR)
Choobs- 93/71/31/12
''Back Squat 5-5-5+''
225x5
245x5
275x10
''Choobs''
Row x 71
Wallball x 66
Squat Clean x 22
DB Ground-2-Overhead x 13
The new 75lb Twins (A gift from the Wandering Ginger) are absolutely horrible to use... And by horrible I mean glorious. And by glorious I meant that sucked.
Back Squat 5 5 5+
175x5
195x5
215x8
Choobs
kcal - 68
WB - 50
Sq. Clean - 15 - 95lbs
DB 2 OH - 8 - 45lbs
-really worked on pulling deep on the row and depth/drive on the WBs.
-Cleans and DBs went very well, did not go all out on the shoulders and they feel great today
- Nick F, Live from Keene State
Back Squat 5-5-5
120# x9
Choobs
55 Kcal
46 wallballs
65# Squat Clean x 14
30# DB grnd to OH x 7
erica
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