Warm-up Drills (12.12.2011)Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
Then...
5 x Burpees (Thanks Joel)
''Deadlift 5-5-5+'' (12.12.2011)
Work through the following sets of Deadlifts using the percentage based sets outlined below. To determine loads multiply 1RM 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 single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes:1-Rep Maximum/Percentage Calculator
''Husky Helen'' (12.12.2011)
3 Rounds for time
Run 400m
21 x KB Swings (32/24kg)
12 x Pull-ups
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (12.12.2011)
Swim, Bike, Run, or Row (C2)
6 Rounds of
(2:00 on x 1:00 rest)
Post distances to comments.
Posts
17 comments:
Deadlift 5+
325x11
Husky Helen as Rx
12:36
Deadlift...315x7
13:49rx
tommy
Noobie! First workout at the Lair of Satan!
"Tabata"
Air Squats-9
Push-ups-2
Sit-ups (Abmat)-4
~Chase
14:50 on Husky Helen. Joel and I decided to do hang power cleans instead of deadlifts for some reason, but they went well.
270 x5
Husky Helen 18:32... 32kg, band
DL=5x105#
Husky Helen 19:40 ...15#KB/bodyrows
MrsSB
DL 325#x12
Helen 18:53 (88# w/KB)
Mike V.
Deadlift 195 x 5
"Husky Helen"
17:13 (red band (woo hoo!) 24 kg)
Husky Helen:
13:41
Deadlift
340x8
Husky Helen
14:43
Deadlift 5-5-5+
75/85/100x7
"Husky Helen"
16kg/green band
18:51
Deadlift 5,5,5+
Warm-up Sets: 135x10, 170x5, 215x5, 255x3
Working Sets: 280x5, 320x5, 365x8
"Fat Helen"
3 Rounds for Time:
Run 400m
21 x KB Swings @ 40kg
12 x Pullups
14:03
-Bert
Deadlifts 155x6
"Helen"
20kg KB / jumping pull-ups
Time= 14:39
Deadlift 145x5
Husky Helen 16:50
"HUSKY HELEN"
14:46
29°
-Derek
deadlift 300X5
"husky Helen"
14:59
Deadlift 365x1
Husky Helen 12:26
Jay
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