"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through obstruction.''-William James
Warm-up Drills (11.10.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
''Pyramid Jackie'' (11.10.2011)
500m Row
25 x Thrusters (65/45lbs)
30 x Pull-ups
25 x Thrusters (65/45lbs)
500m Row
Notes: If you're planning on competing or just feeling damn Frisky today... Yes, everything unbroken.
''Static Half-Annie'' (11.10.2011)
Complete for time
25 x Double-unders
:25 x L-sit
20 x Double-unders
:20 x L-sit
15 x Double-unders
:15 x L-sit
10 x Double-unders
:10 x L-sit
05 x Double-unders
:05 x L-sit
Mobility WOD
CrossFit Endurance WOD (11.10.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10
Post distances to comments.
Posts
20 comments:
Pyramid Jackie 12:22 hooya
Static Half Angie 12:49
(Single-unders X 3)
"Pyramid Jackie"
14:13
"Static-Half Jackie"
single-unders
9:34
Pyramid Jackie:
11:28
body rows
-Dubs
Pyrmid Jackie...11:53
Static Half Angie...3:15
tommy
Tommy. Either you did all the L-sits unbroken and did all the DUs in less than 2 minutes or... your score is bullshit. My money is on the latter, because I've seen your double unders...
-Bert
BERT! He's a friggen policeman/Detective ninja, his word is law!
-Samy
Manchester
PS The real stud in today's picture is Genoa lounging out in the background. Goddamn sandbagger.
Listen you little gym class hero...while some of us have been playing grab-ass with he woman's varsity water aerobics team, others have been mastering the art of the Doble En (or double under in Spanish). Just ask Mint (who's sister beat him on the vary same wod you doubt me).
Boom
Pyramid Jackie 15:34 MOD
Row 500-25 DBThrusters-
30 Body Rows-25Thursters-Row 500
Static Half Angie 4:50 (MOD)
(Single-unders)
MSSB
Pyramid Jackie 10:59
Static Half-Angie 11:01
Pyramid Jackie...8:27
Static Half Jackie...5:40
Pyramid Jackie
11:41
Static Half-Annie
12:47
Pyramid Jackie
14:17
Static Half Angie
5:38 (SUx3)
Pyramid Jackie 14:06
Static Half-Annie 6:49 (4x SU's)
Regardless of how much of a double under ninja you may be Detective Hammond, it is your L-sit prowess I must contend.
20111110
"Pyramid Jackie"
7:48 with Gasmask
"Static Half Annie"
4:48
-Bert
Pyramid Jackie
12:10 rx'd
Static half Annie
7:14
Pyramid Jackie
12:24
Static Half Annie
2:45
Bert before you call me names, I did L'ish sits on the GHD machine and double-unders...
Pyramid Jackie
8:50
Jay
Pyrmid Jackie...8:25
Static Half Angie...8:09
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