The Time Has Come!We are less than 24 hours away from introducing our newest class of potential CrossFitters to our relentlessly passionate crew of coaches and athletes.
This same crew has been laughing and reminiscing the entire week about their own journey into the CrossFit community, which they experienced the same exact way the Noobs/Rookies will tonight.
Flashback journey to 1996? Dr. Tabata is waiting...
Time to take a sip of that CrossFit Kool-Aid.
Warm-up Drills (10.14.2011)
3:00 x Speed Rope (Cumulative)
''Burgener Drill'' (3Rnds/PVC-45lbs)
2 Rounds of
5 x Barbell Row (45lbs)
5 x Deadlift (45lbs)
5 x Press (45lbs)
5 x Back Squats (45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch
-ITB Stretch
''Deadlift 3-3-3+'' (10.14.2011)
Work through the following sets of Deadlifts using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes:1-Rep Maximum/Percentage Calculator
''Boston Tea Party V2'' (10.14.2011)
Row 750m
25 x Wallball
Row 500m
50 x Wallball
Row 250m
75 x Wallball
Notes:
Anyone feeling frisky today?
The Burly is looking a little lonely.
That's 30 lean lbs of love just waiting on you.
Why not up the ante on yourself by making it mandatory that Wallballs only unbroken rule. Any dropped medballs before the set is completed results in an immediate 1 x Rope Climb Ascent before moving onward.
5 x Rope Climb (Prone to standing and back down)
or
7 x Chin-ups (hands touch when on the bar)
Mobility WOD
CrossFit Endurance WOD (10.14.2011)
Swim, Bike, Run, or Row (C2)
2 Rounds of (10:00 min on x 5:00 Rest)
Followed immediately by:
2 Rounds of (2:00 min on x 1:00 Rest)
Post distances to comments.
Posts
11 comments:
Just throwing it out there to those that remember me bringing it up... perhaps some of our tapped individuals would enjoy a Special Saturday WOD based on the ''Inman Mile''? Perhaps breaking it down into 3 x 200m repeats with the load, etc. Eventually we will absolutely do it for a WOD during the week.... UH OH!
Deadlift 3,3,3...305x6
Boston Tea Party...15:11
tommy
Deadlift 275 x 8
Boston Tea Party 18:30
JB
Boston Tea Party
17:39
In hotel gym, with 10# DB thrusters instead of wallballs. Miraculously it had an old C2 rower that worked, however I may need a tetanus shot now.
330 x 3
17:25
Deadlift 3-3-3+
195/215/245 x 8
Boston Tea Party Part Deux
19:45
Kim, we admire your dedication, even risking severe illness in order to finish a mere WOD!!
Hope you came through unscathed.
Boston Tea Party 14:50
Deadlift 3,3,3+:
255x3, 295x3, 330x13
The Catalyst
15xBurpee Jumping Pick-ups @ 25#.
10x Ring Dips
7x SDHP @ 2 pood
5x Push Jerk @ 135#
18:17
Boston Tea Party V2
15:12
20111014
Deadlift 3,3,3+
Warm-up Sets: 135x10, 185x5, 225x5
Working Sets: 255x3, 295x3, 330x9
"The Catalyst"
Five Rounds for Time
15 x Burpee Pickups @ 10kg
10 x Ring Dips (strict)
7 x DB Sumo Deadlift High Pull @ 70#
5 x Push Jerk @ 60kg (taken from rack)
21:55 w/ gasmask
Boston Tea Party V2
Complete for Time
Row 750m
25 x Wallball 2fers (14/10') **
Row 500m
50 x Wallball 2fers (14/10') ****
Row 250m
75 x Wallball 2fers (14/10') ******
* = Dropped the ball, completed 7 x Deadhang Chinups w/ Hands Touching (12 fouls, 91 chins total)
33 even.
Centeral Nervous System = Fried
-Bert
Deadlifts: 185x4
Boston Tea Party V2: 22:30
-TallMatt
Deadlift
135x10
175x5
225x5
315x5
365x3
385x3
405x5
Sumo Deadlift
315x5
365x3
385x3
405x3
Deficit Deadlift
315x5
365x3
385x3
395x1
405xF
405x1
''Boston Tea Party''
w/Burly
12:53
''Boston Tea Party''
w/20lbs/Unbroken
17:45
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