Warm-up Drills (09.13.2011)Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x Deadlift (45lbs)
7 x Front Squat (45lbs)
7 x Push Press
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Calf/Soleus Stretch
-Groiners
''Diane Gets Whipped'' (09.13.2011)
Complete as many rounds/reps as possible in 12:00 of
3 x Deadlift (70-85%1RM)
5 x Handstand Push-ups
25 x Double-unders
Notes:1-Rep Maximum/Percentage Calculator
''Stoic'' (09.13.2011)
Complete as many rounds/reps as possible in 8:00 of
1 x Toes-2-Rings
1 x Lower from Inverted Hang
Notes: This is a very challenging pair of ring movements and we will most likely be scaling the majority of our athletes to a variety of precursor movements with different set/rep schemes.
Those of you out there lurking around and following our site's training should take this opportunity to get creative. Instead of being discouraged embrace this 8:00 window as an opportunity to use things like strict toes-2-bar, v-ups, GHD Sit-ups, Turkish Get-ups, Plank drills, and L-sit holds/lowers to create a WOD that emphasizes overall midline stability while also ensuring progress towards new and difficult skill sets. Enjoy the journey, it never gets easy.
Mobility WOD
CrossFit Endurance Rest Day (09.13.2011)
Posts
15 comments:
Diane gets whipped
5 rds and 20 DUs
20110913
"Diane Gets Whipped"
AMRAP 12
3 x Deadlift @ 315*
5 x Neutral Grip Pushups**
25 x Double Unders
7 Rounds Even.
*First Round @ 365 and my wrist said "Hey @$$hole! Use less weight.
**Neutral Grip Pushups subbed in for obvious reasons.
"Stoic"
AMRAP 8
1 x Strict Toes-2-Bar
1 x L-Sit Pullup
20 rounds + 1 T2B
It is apparently against the rules to make noise when you deadlift, but doing dumbbell bench press with 110s and then dropping them on someone else's ankle because you can't control the weight through the entire range of motion isn't against anything in the rule book... F^&#ing @$$holes.
-Bert
Diane Gets Whipped
340# Deadlifts
4 Rounds+3/3/0
Stoic
12 Rounds
"Diane Gets Whipped"
4 rounds
deadlift 85#
HSPU green&blue bands
single-unders
"Stoic"
practiced L-sits,GHD, and T-2-B
Alison
Diane Gets Whipped: 9 rounds + 3 D.L.
Stoic: 17 Turkish Get-Ups @ 16Kg
-Lt. Hoostie
''Diane Gets Whipped''
8 Rounds
335lbs/Paralette HSPU's
''Stoic''
21 Rounds +1 Toes-2-Rings
"Diane Gets Whipped"
8 rounds+ 1 dl
"Stoic"
12 rounds
"Diane Gets Whipped"
8 Rounds + 5 HSPU @ 315lbs
"Diane Gets Whipped"
4 Rounds @ 165lbs HSPU on knees w/ bench
"Stoic"
4 rounds (Knees to elbows and almost an Lsit) :o)
Diane Gets Whipped
Substitued 24kg Kettle Bell swings for DL's (back hurting) and DU's (one at at time....need to get some rhythym....)
3 Rounds + 1 DU
Stoic 10 Toes-Ring/Lower
Diane gets whipped...6rnds+3,1
@295, bumper hspu
Had a catastrophic rope fail mid string. Had a moment of silence before continuing, hense the low rounds.
tommy
part 1: 3 rnds 220lbs
part 2: 5 rnds modified (still sucked)
"Diane gets whipped"
4+deadlifts+5 handstand push-ups @135#
4 Mile morning run
Crossfit Rest Day
-Nick
Diane
5 +3/5
160#
erica
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