9/14/2011

''Triple Tier'' (09.14.2011)

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.

14 comments:

  1. Justin9/15/2011

    Triple Tier 127/14/56
    - Bieber

    ReplyDelete
  2. thammond189/15/2011

    Triple Tier...126/10/68rx
    tommy

    ReplyDelete
  3. Joshua9/15/2011

    Triple Tier
    120x air squats
    pull ups x16,dips x16,pull ups x7,dips x16
    58x kcal

    ReplyDelete
  4. Marcus9/15/2011

    Triple Tire: 122/14/64 muscle up

    ReplyDelete
  5. Anonymous9/15/2011

    Started by getting my first muscle up (woo!)

    Triple Tier: 162/8/66rx

    Mike M

    ReplyDelete
  6. SRD9/15/2011

    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.

    ReplyDelete
  7. SRD9/15/2011

    Ummm, yeah, and the pic of Dave on todays post is that absolute shiiiiiiit.

    ReplyDelete
  8. Anonymous9/15/2011

    Triple Tier

    112/52/36

    muscle ups sub with pull ups and ring dips.

    Matt Roy

    ReplyDelete
  9. John M9/15/2011

    Triple Tier
    159/11/62

    ReplyDelete
  10. Peter9/15/2011

    Triple Tier
    139/70/47 Pullups/Ring Dips...of course.

    ReplyDelete
  11. Cadet Lewis9/15/2011

    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

    ReplyDelete
  12. Anonymous9/16/2011

    Triple Tier
    160/52 (PU&RD)/69

    Jay

    ReplyDelete
  13. Khan9/16/2011

    154/ 14/ 44 rx'd

    ReplyDelete
  14. Anonymous10/10/2011

    Triple Tier
    135/30/38

    ReplyDelete