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)
Posts
17 comments:
Press 120 x8
Pull and Peel: 15:40 Rx
Press 3 3 3...125x9
Pull and Peel...14:07rx
tommy
Press
85x6
Pull and Peel
16:25@115
Press: 125x8
Pull and Peel...13:37rx
Press 145 x 7
Pull and Peel 11:36rx
Press 30x3
Pull and Peel 17:55
Press: 175x5.
P&P: 12:20 @ RXed.
Justin
Press 3,3,3+
105x3, 120x3, 135x5
Pull N' Peel
14:37
Press 3-3-3+
45/50//60x5
"Pull n' Peel"
50/55
14:10
Press 60x8
Pull n Peel 16:43 @75
Press:
85-95-100 x 6
Pull N' Peel:
16:08 @ 115#
PRESS: 135 x 7
PULL N' PEEL: 15:29rx
-Derek
Pull n' Peel: 21:16 w/ 125lbs
Press 95lbs x5
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
Press 135x5
Pull N Peel
13:55
Jay
Press: 125x9
Pull N' Peel: 11:01 rx'd
Press 3 3 3...140x9
Pull and Peel...12:26 @ 135
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