Peter has finally returned from visiting his Home Tyrne of Shannon, Ireland... Looking forward to your tales of conquest, sir!Warm-up Drills (09.08.2011)
Run 1000m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Deadlift (45lbs)
8 x Front Squat (45lbs)
6 x Press
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Calf/Soleus Stretch
-Groiners
''Press 5-3-1+'' (09.08.2011)
Work through the following sets of Presses 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 75%
3 x 85%
1+ x 95%
Notes:1-Rep Maximum/Percentage Calculator
''The Ringer'' (09.08.2011)
For time:
3 x Rope Climbs
30 x Goblet Squats (32/24kg)
30 x Pull-ups
30 x Box Jumps (24/32'')
30 x Knees-2-Elbows
30 x Clapping Push-ups
30 x Medicine Ball Cleans
30 x KB Swings (32/24kg)
30 x GHD/Abmat Situps
30 x Wallball
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (09.08.2011)
'':90 Ladder''
Swim, Bike, Run, or Row (C2)
:90 on x :60 rest,
:90 on x :45 rest,
:90 on x :30 rest,
:90 on x :15 rest,
:90 on x :30 rest,
:90 on x :45 rest,
:90 on x Done!
Post distances to comments.
Posts
12 comments:
The Ringer: 24:52
Press
130x6
The Ringer
w/ towel pull-upsx15 for each rope climb.
33:03
Press
125x5
The Ringer
20:39 w/ 30lb medball
Mike M
Press...135x4
The Ringer...21:17rx
tommy
"You touch it!"
Press 125 x4
Ringer: 25:36
Press
145x6...then I got repremenaded by the Northeastern university "personal trainer" saying that it was dangerous and you're not ment to "push weight straight up".
Press 65x4
Have a sore hip so skipped the ringer and did:
10 pullups
15 GHD
8 pullups
15 GHD
6 pullups
15 GHD
4 pullups
15 GHD
2 pullups
15 GHD
All unassisted deadhang pullups...took a long time...somewhere around 36min
Vacation was excellent - a wonderful time with the whole family. Great to be back to see everyone again and slay, well - finish the WOD's.
Skipped the press due to back issue - need a little rest for that.
Ringer (20kg KB/20 # WB) 28:07
"Ringer"
55lb goblets
45lb KB (for lack of KB at Castleton)
and no rope climb... depressing here
anyway, 14:32
Press 135x4
Ringer 19:00
Mint was a big help. Pushed me to the brink of blacking out. Good wod.
Jay
press 120 x 4
ringer 28:46
JB
''The Ringer''
18:07
This one kinda made me fixate on the fact that any set of anything really sucks if you try and go unbroken for more than 1 rep. Boooooo.
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