11/13/2011

''Press 3-3-3+ & Pull N' Peel'' (11.14.2011)

Warm-up Drills (11.14.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Press 3-3-3+'' (11.14.2011)
Work through the following sets of Presses 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

''Pull N' Peel'' (11.14.2011)
4 Rounds for time of
Row 350m
7 x Squat Clean (155/115lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (11.14.2011)

17 comments:

  1. John M11/14/2011

    Press 120 x8
    Pull and Peel: 15:40 Rx

    ReplyDelete
  2. thammond1811/14/2011

    Press 3 3 3...125x9
    Pull and Peel...14:07rx
    tommy

    ReplyDelete
  3. Khan11/14/2011

    Press
    85x6

    Pull and Peel
    16:25@115

    ReplyDelete
  4. Mike M11/14/2011

    Press: 125x8
    Pull and Peel...13:37rx

    ReplyDelete
  5. Marcus11/14/2011

    Press 145 x 7
    Pull and Peel 11:36rx

    ReplyDelete
  6. Anonymous11/14/2011

    Press 30x3
    Pull and Peel 17:55

    ReplyDelete
  7. Anonymous11/14/2011

    Press: 175x5.
    P&P: 12:20 @ RXed.

    Justin

    ReplyDelete
  8. Joshua11/14/2011

    Press 3,3,3+
    105x3, 120x3, 135x5

    Pull N' Peel
    14:37

    ReplyDelete
  9. Alison11/14/2011

    Press 3-3-3+
    45/50//60x5
    "Pull n' Peel"
    50/55
    14:10

    ReplyDelete
  10. Kim11/14/2011

    Press 60x8
    Pull n Peel 16:43 @75

    ReplyDelete
  11. Peter11/14/2011

    Press:
    85-95-100 x 6

    Pull N' Peel:
    16:08 @ 115#

    ReplyDelete
  12. Crossfit Barn 2.011/14/2011

    PRESS: 135 x 7

    PULL N' PEEL: 15:29rx


    -Derek

    ReplyDelete
  13. Trevor11/14/2011

    Pull n' Peel: 21:16 w/ 125lbs
    Press 95lbs x5

    ReplyDelete
  14. 011/14/2011

    20111114
    "Warm-up"
    Row 3 minutes
    Burgerner Drill x 1 @ 45#
    HSPUs x 5
    Nine Fundamentals x 5 reps @ 45#
    Dynamic Drills
    Stretches

    "Press 3,3,3+ @ 3:00 rest"
    Warm-up Sets: 55x10, 65x5, 75x5
    Working Sets*: 90x3, 100x3, 115x8, 115x6, 115x6

    *Accumulate 15+ reps @ 90% in as few sets as possible.
    Total Reps: 20
    Total Sets: 3

    "Pull N' Peel"
    Complete 4 Rounds for Time:
    Row 350m
    7 x Squat Cleans @ 155

    11:55

    Ran into a bit of a problem as far as access to the Varsity Center tonight. Administratively I have apparently been a ghost, and the head S&C Coach see this as a liability. Fortunately he is open to the idea of hiring me as an intern working directly for him. Even better, is that he is hurting for personnel on MWF, the exact days that I have no classes (thank you 3 day weekend). What this translates to is that I am going to be working with all of the athletic teams instead of just Women's Crew now. On the negative side of things, until we can put together all of paperwork for that, I can't use the Varsity Center. Hopefully I'll have everything in place to resume training in there by mid-week, so this is only a minor setback. And I should be having a new set of wheels by week's end, so expect to see a whole lot more Bert on a weekly basis.

    -Bert

    ReplyDelete
  15. Traps11/15/2011

    Press 135x5
    Pull N Peel
    13:55

    Jay

    ReplyDelete
  16. Matt11/15/2011

    Press: 125x9
    Pull N' Peel: 11:01 rx'd

    ReplyDelete
  17. Mint12/11/2011

    Press 3 3 3...140x9
    Pull and Peel...12:26 @ 135

    ReplyDelete