Everybody calm down. Yes, we have power.Warm-up Drills (10.31.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch
''M.E. Press'' (10.31.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Press 1-1-1-1-1
Post loads to comments.
Notes:1-Rep Maximum/Percentage Calculator
''Frostbite Fran'' (10.31.2011)
10-9-8-7-6-5-4-3-2-1 reps for time of
Thrusters (95/65lbs)
Pull-ups
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (10.31.2011)
''Mack's :20 x :10''
Complete the distance prescribed for the sport of your choice (that which best represents the event you are currently preparing for) in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km
Post number of rounds needed to complete the distance to comments.
Posts
19 comments:
ME Press...165lb
Frostbite Fran...9:51rx
tommy
ME Press 155#
Frostbite Fran: 12:09
95# & Bodyrows
-Dubs
What is a M.E. Press?
press 165; Frostbite in 12:36
ME Press
105-115-125-135-145-155(f)
Frostbite Fran
10-9-8-7-6-5-4-3-2-1 reps for time
Unbroken Thrusters @ 95
Dead Hang Pullups
9:45
I hate the Rec Center.
-Bert
"M.E. Press" 105
"Frostbite Fran" 6:44@65
press 115
fran 10:09 with 65#
press 140
frostbite fran 13:27
JB
PR@ 130. Failed on 135.
Did 165 (BW) back squats in place of thrusters. 8:04
Press 175
Frostbite Fran: 5:52
M.E. Press
170x1
Frostbite Fran
11:51
ME Press 115 lbs
Frostbite Fran
18:23 @ 80 lbs
ME Press
---Still stuck at 115# 120(F)
Frostbite Fran
15:00 RX'd
Press: 195 (205f)
FB Fran: 6:53. Awesome WOD.
Justin
M.E. Press....65lb
Frostbite Fran....12:29
Press 145
Frostbite Fran 6:51
Jay
ME Press: 155 lbs
Frostbite Fran: 5:11 Rx'd
ME Press: 165
Frosbite Fran: 10:30 Rx'd
M.E. Means maximum effort. As in establish a new one rep maximum during this training session.
Some of the notes in the WODs as they are posted are so I can track the frequency of some training cycles with something specific in them that is searchable.
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