''Badger'' (9.16.2011)

Warm-up Drills (9.16.2011)
Run 400m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of:
Medicine Ball Cleans
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Badger'' (9.16.2011)
3 Rounds for time of
30 x Squat Cleans (95lbs)
30 x Pull-ups
Run 800m

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (9.16.2011)
Complete at your own pace
21 x Weighted GHD/Abmat Sit-ups
21 x Windshield Wipers/Floor Wipers
:21 x Plank
15 x Weighted GHD/Abmat Sit-ups
15 x Windshield Wipers/Floor Wipers
:15 x Plank
9 x Weighted GHD/Abmat Sit-ups
9 x Windshield Wipers/Floor Wipers
:09 x Plank

Notes: Use a Medicine Ball or Bumper Plate hugged across the chest for the weighted Abmat/GHD Sit-ups. The plank drill may be scaled up to rings or with additional assisted loading by having a bumper placed across the shoulder girdle while maintaining the static hold. Get some.

Mobility WOD

CrossFit Endurance WOD (9.16.2011)
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.


Khan said...

31:56 @ 75lbs

Laura said...

Badger: 35:55 @ 65lbs

Justin said...

Badger. 49:02


- Bieber

John M said...


Anonymous said...

50# squat clean
pull-ups w/green band

0 said...

3 Rounds for Time
30 x Pullups (dead hang)
30 x Box Jumps ( 30")
Run 800m


What a freeing feeling it was to train in the varsity center and know that no one could tell me I didn't belong there. The Women's Crew Riverhawks are going to storm their division this year.



Anonymous said...

I did this one last night ironically. Modified it with 115# power cleans instead of 95# squat cleans. To keep my legs "fresh" for FGB tomorrow. 450 is the goal.

Time 23:00
Lone Star "Danny"

SRD said...

450? You're on, Texan.

Joshua said...


Anonymous said...

I'll post tomorrow to let y'all know how it went.

Lone Star

0 said...

^Bert "likes" this.

Mike A. said...

Badger 29:18 w/95#

Anonymous said...

Badger 33:20rx'd

Mike M

Mtn Rob said...

Greetings from Singapore... I did fight gone bad today and it totally kicked my ass...
And its hot here too!

Peter said...

Badger Rx'd except 85# for last 20 Sq.Cleans
* 10 min better than 5/17/2010. A few more of these and I'll be finished before I get started.

Danny Boy, good to hear from you. Hope you are enjoying Texas!

Anonymous said...

44:15 65#