Warm-up Drills (09.14.2011)Speed Rope x 3:00 (cumulative)
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Calf/Soleus Stretch
-Groiners
''Triple Tier'' (09.14.2011)
Air Squats x 8 Rounds of ''Tabata'' Intervals (:20 on x :10 rest)
Rest 1:00
4:00 x Muscle-ups
Rest 1:00
Row (kcal) x 8 Rounds of ''Tabata'' Intervals (:20 on x :10 rest)
Notes:
If athletes are still working on their Muscle-ups they may split the 4:00 up into alternating 1:00 intervals of the following:
1:00 x Max Reps Pull-ups
1:00 x Max Reps Ring Dips
1:00 x Max Reps Pull-ups
1:00 x Max Reps Ring Dips
Post total reps/kcal from each of the three tests to comments.
Skill Development (09.14.2011)
Rest up for tomorrow... and Saturday as well, for that matter.
What?
Mobility WOD
CrossFit Endurance WOD (09.14.2011)
''Tempo 80-85% RPE 15-17''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min
Post distances to comments.
Posts
14 comments:
Triple Tier 127/14/56
- Bieber
Triple Tier...126/10/68rx
tommy
Triple Tier
120x air squats
pull ups x16,dips x16,pull ups x7,dips x16
58x kcal
Triple Tire: 122/14/64 muscle up
Started by getting my first muscle up (woo!)
Triple Tier: 162/8/66rx
Mike M
Congratulations, Mike, you picked up Muscle-ups today and ended up walking 20ft on your hands. Goddamn ninja skills.
''Triple Tier''
189/24/60
It definitely puts in perspective how far our crew has come when all 7 CrossFitters in the room training together can hit up this Muscle-up WOD with no scaling... and only moderate swears were heard compared to the traditional meltdown those damn rings can cause.
Ummm, yeah, and the pic of Dave on todays post is that absolute shiiiiiiit.
Triple Tier
112/52/36
muscle ups sub with pull ups and ring dips.
Matt Roy
Triple Tier
159/11/62
Triple Tier
139/70/47 Pullups/Ring Dips...of course.
2011091 - "Triple Tier"
Tabata x Air Squats
1:00 x Rest
4:00 x L-Sit Pullups
1:00 x Rest
Tabata x Row (kCal)
162 / 31* / 68
*Happened to crush a PR on 30 x L-Sit Pull-ups for time whilst I was smashing my face in the apartment. Good to have Penelope down here. Good work today, everyone.
-Bert
Triple Tier
160/52 (PU&RD)/69
Jay
154/ 14/ 44 rx'd
Triple Tier
135/30/38
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