Warm-up Drills (10.20.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch
''Tabata D.B.&T.'' (10.20.2011)
Complete 8 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for each of the following movements:
Box Jumps (24/20'')
Pull-ups
Ring Push-ups
GHD/Abmat Sit-ups (Anchored)
Sumo Deadlift High-Pull (65/45lbs)
Post lowest number for each movement to comments.
Skill Development (10.20.2011)
Rest, Foam Roll, Mobility WOD... Take care of yourself and recover well for tomorrow.
Mobility WOD
CrossFit Endurance WOD (10.20.2011)
''4-6 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
Post times to comments.
Posts
13 comments:
9/5/8/6/6
- Bieber
10/7/7/8/9 w/ gasmask
If you need me just look to the nearest corner, I'll be there curled up in the fetal position
Dude, my first Tabata workout couple weeks a go with Tiffany was one of the worse things I ever done to my body... although today at 5:20a end up surprising me... wow!
can't wait for the next one! I don't even remember my numbers! :)
something like low 4(or2) hight7 (or8) hahah
5/2/5/6/6
This am session was a blast, everyone absolutely smashes themselves with this damn crucible of movements. Thanks to Tim, Tommy, and Beiber for the push.
I'll be the small spoon with Mike in the corner...
High#/Low#
12/10
15/8
12/9
9/7
14/8
W/Gasmask
5/8/5/6/6
brutal
D.B&T...10/6/8/5/8(I think)
I was too busy trying not to die to remember my numbers
tommy
8/5/7/4/6 (mod) I think
MrsSB
D.B.& T.
8/4/4/8/7
Tabata D.B.&T
9/3/6/7/9
w/ DB Push-ups instead of Ring Push-ups
Tabata DB&T
High/Low
Box Jumps: 15/9
Pullups: 11/5
Ring Pushups: 12/6
GHD Situps: 9/7
SDHP @ 65: 10/6
Gasmask
-Bert
Box Jumps: 6
Pullups: 5
Ring Pushups: 5
GHD Situps: 7
SDHP @ 65: 5
Rich.. Samy said it's a draw because I lifted as much weight as you! :oP
Box Jumps-7
Pullups:7 (blue band)
Ring Pushups:7
GHD: 7
SDHP:7 (45#)
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