11/16/2011

''Frozen Shoulder Syndrome II'' (11.17.2011)

*THE NEXT ON-RAMP COURSE BEGINS THIS COMING MONDAY AT 630PM.

Congratulations to the UNH Rugby Team a.k.a. CFNH East!

Cianci 7's Champions UNH 28 BC 21





Warm-up Drills (11.17.2011)
Row 750m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of:
5 x Deadhang C2B Pull-ups
10 x Walking Lunges (alt.legs)
15 x Knees-2-Elbows
-Sumo Squats
-Shoulder Dislocates (PVC)
-Cobra Stretch
-ITB Stretch

''Frozen Shoulder Syndrome II'' (11.17.2011)
Complete the following for time
Run 400m
21 x Push Jerk (135/95lbs)
21 x KB Swings (32/24kg)
Run 400m
15 x Push Jerk (135/95lbs)
15 x KB Swings (32/24kg)
Run 400m
9 x Push Jerk (135/95lbs)
9 x KB Swings (32/24kg)

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.17.2011)
Work on a skill set of choice, foam roll, stretch, or execute a mobility WOD... and don't forget to rest up, something might be lurking.

Mobility WOD

CrossFit Endurance WOD (11.17.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of
5:00 of (:15 sec on x :15 sec rest)
Recover for 3:00 and repeat.

Notes: Maintain a high cadence (Bike at 115+)/turnover rate/wattage.

Post distances to comments.

15 comments:

  1. Anonymous11/17/2011

    Frozen Shoulder Syndrome II: 22:12 @ 95lbs/20kg

    ReplyDelete
  2. Joshua11/17/2011

    Frozen Shoulder Syndrome II
    16:38

    ReplyDelete
  3. Marcus11/17/2011

    Frozen Shoulder Syndrome II: 15:23 @ 155lb/32kg

    ReplyDelete
  4. Mike M11/17/2011

    Frozen Shoulder Syndrome: 18:36 @ 135lb/40kg

    ReplyDelete
  5. Filipe11/17/2011

    18:09 @135/32

    ReplyDelete
  6. callie11/17/2011

    18:02

    ReplyDelete
  7. thammond1811/17/2011

    FSS...18:33rx
    tommy

    ReplyDelete
  8. Mtn Rob11/17/2011

    21:40 135lb/32kg

    ReplyDelete
  9. Anonymous11/17/2011

    Frozen Shoulder Syndrome: 22:00

    -Dubs

    ReplyDelete
  10. Meg11/17/2011

    Frozen Shoulder Syndrome
    19:26@65lbs/20kg

    ReplyDelete
  11. Kels11/17/2011

    Frozen Shoulder Syndrome
    20:58 @65lbs/20kg

    ReplyDelete
  12. Kim11/17/2011

    Frozen Shoulder
    22:33 75/20

    ReplyDelete
  13. Crossfit Barn 2.011/17/2011

    FROZEN SHOULDER SYNDROME (not Rx)
    400M
    21 Push Jerks (135/50 lbs)
    21 Wall Balls (20/10 lbs)
    400M
    15 PJ
    15 WB
    400M
    9 PJ
    9 WB

    Derek (13:28)
    CFB Wife (16:48)

    ReplyDelete
  14. 011/17/2011

    20111117
    "Frozen Shoulder Syndrome II"
    Complete for Time
    Run 400m
    21 x DB Push Jerks @ 50
    21 x KB Swings @ 32kg
    Run 400m
    15 x DB Push Jerks @ 50
    15 x KB Swing @ 32kg
    Run 400m
    9 x DB Push Jerks @ 50
    9 x KB Swings @ 32kg

    Had to sub in DB Push Jerks due to the fact that tonight I did the WOD in the Acre. Who's coming in on Saturday? I'll be there.

    -Bert

    ReplyDelete
  15. Traps11/18/2011

    Frozen Shoulder Syndrome
    135# 32KG
    14:31

    Jay

    ReplyDelete