Warm-up Drills (08.24.2011)
Row 3 Minutes
''Burgener Drill''
3 Rounds of
10 x Walking Lunges (alt.legs)
10 x Push-ups (CFGS)
10 x Abwheel Roll-outs
-Sumo Squats
-Scorpion Stretch
-ITB Stretch
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)
''Chelsea Lately'' (08.24.2011)
Every minute on the minute for 20:00 complete the following:
5 x Pull-ups
10 x Push Press (95/65lbs)
15 x Air Squats
Notes: Each round must be completed within the minute, failing to do so ends the WOD. Any athlete that makes it through the full 20:00 may continue striving to complete bonus rounds (if they feel particularly frisky). Every round after the 2oth has one additional rep added to each movement. Get some.
Post # of rounds completed to comments.
Skill Development (08.24.2011)
Mobility WOD, stretch, and Foam Roll... extra effort here will pay dividends for the rest of the training week. Uh oh.
Mobility WOD
CrossFit Endurance WOD (08.24.2011)
''Tempo 80-85%/RPE 15-17''
Swim: 20min, Add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.
Post distances to comments.
Posts
14 comments:
"Chelsea Lately''
Completed 17 of the 20 rds
"Chelsea Lately"
12 rounds
Alison
Chelsea
10 rnds
95lbs
blak band
Derryfield course in 20:19 in vibrams
-Nick F
Chelsea Lately
8 rounds
Brutal.
Chelsea Lately...14rnds
another damn sleeper!
tommy
6 rounds
Chelsea Latey
13 rounds....
20110824
Against a 2 minute running clock, complete:
250m Row
10 x Pushups w/ Neutral Grip
15 x Air Squats
:26/:27/:11/DNF/-/-/-/-/-/-
-Bert
Chelsea Lately
13 rounds
Jay
Chelsea Lately: 20rnds RX'd
No, Sammy, I was not feeling frisky today... but it was better than my embarrassing performance on Tuesday...
Matt, you are clearly in a perpetually frisky state. When people see you walking down the street they say, ''Damn, there's that frisky guy. His names Matt and he's always just being so frisky.''
Moral of the story? There isn't one. I tricked you and now that you read my words you can't have those seconds back. Carry on.
''Chelsea Lately''
22 Rnds
If it wasn't for a fleeting memory of making Jefe (Jeff B.) drive headlong from round 19 into round 20 with one second of rest I don't think I would have been able to make it past the 20th. I barely made the cut, and then failed miserably once the round got up to 8 x Pull-ups, 13 x Push Presses, and 18 x Air Squats. Unreal efforts from everyone today, this one really kicked us the right way.
Chelsea Lately
13 Rounds @ 95#
-Josh
M/23y/160#
Hey I agree that people say that on the street, but they say it with their pinky finger extended... it's more like frisssssssky...
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