Warm-up Drills (09.14.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
6 x Push-ups
8 x Air Squats
10 x Hollow Rocks
-Sumo Squats
-Scorpion Stretch
-ITB Stretch
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)
''Jenga'' (09.14.2011)
Complete for time
21-18-15-12-9-6 reps each of:
Overhead Squats(95/65lbs)
Ring Push-ups
GHD Sit-ups
Notes:1-Rep Maximum/Percentage Calculator
Skill Development (09.14.2011)
Rest up for tomorrow if you are feeling the heat so far this week. Naturally we will peer pressure everyone into Mobility, Flexibility, and Foam Rolling drills... it's for your own good.
Optional Skill Development today:
30 x Windmills (24/16kg) alternating sides as needed.
Mobility WOD
CrossFit Endurance WOD (09.14.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of
(7:00 on x 3:00 Rest)
Notes: Keep each interval as consistent as possible.
Post distances to comments.
Posts
21 comments:
Jenga
18:18 Rx'd with unbroken sets
20:28, 95#
JB
''Jenga''
24:12
w/ 135lbs
Took advantage of the opportunity to get extra Kreepy after the am session and slugged through this WOD with Josh-has-no-moustache.
Thanks for the extra push, Proton.
The stache is lost? NOOOOOOO!!!!
Jenga
16:34
Jenga
w/ dumbell pushups and med ball situps
28:30
20110914 - "Jenga"
21-18-15-12-9-6 reps each of:
Back Squat @ 135
Neutral Grip Pushups
Medicine Ball Abmat Situps
13:58
A wonderful thing happened to me today as I was portaging the medicine ball from my apartment over to the Campus Recreation Center. A stranger stopped me in the parking lot and asked me if what I had was a medicine ball, and what I was going to be doing with it. So I began to explain what I do, (sprinting, oly lifting, power lifting, gymnastics, long distance, plyometrics, etc). She said she does olympic lifting too, and explained that she was the head coach for the Women's Varsity Crew team. She then proceeded to ask me where I do my oly lifting, because I clearly don't do it at the Campus Rec Center. I told her that I had been sneaking into the Varsity Athletic Center, but I was kicked out because I'm not a varsity athlete. To which she replied, "I can fix that." So she is brinigng me on as a "Volunteer Assistant Strength & Condition Coach" for the Women's Crew Team, and I'm going to start training them, helping to program WODs, and working out with the head coach.
So the long and the short of it is, she recognized that I was probably an individual that didn't belong in the Rec Center and believes that I should have a place to train in the Varsity Center.
Unbe-fucking-lievable.
-Bert
''Jenga''
27:41
w/ bar & dumb bell push ups
"Jenga"
OHS 45#
ring push-ups w/mat
GHD sit-ups
23:05
Alison
Jenga: 23:39 RX'd
-Lt. Hoostie
Jenga
95# ab mat
14:49
Jenga: 9:31 @ 95lb
Jenga
30# OH Squats; Abmats in lieu of GHD's
17:04
Bert,
Great story. Good to hear it worked out so well. Just don't be picking up any of those women athletes! Strike one for the Air Force!
Jenga
45#
18:52
Nice work, Bert!
good job Bert!
12:33 @ 65lbs
Jenga...9:16rx
tommy
Jenga...16:57
45#ohs
Meg
Jenga: 20:59.
Nice Bert! Spread this crazy cult.
Jenga
14:38 RX
Jay
Jenga
95#
8:21
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