Warm-up Drills (12.21.2011)**Specific to the training selected by each individual athlete. Guidelines and basics will be posted on the whiteboard, however, please feel free to approach any of CFNH's coaches should you need some help with anything.
We can't wait to see what our crew has become capable of...
''Paleo Challenge Performance Metrics Final Tests'' (12.21.2011)
Each athlete will be given a choice of re-testing one strength/power/stamina biased WOD as well as one GPP/CRE conditioning battery from the sections below (compiled from recently experienced training events).
Choose which to establish as a new personal record for comparison and progress analysis:
i. A new one rep maximum in any lift of choice (Example: Find 1-rep maximum Deadlift) OR,
ii. A new 'unbroken' body weight coorelative rep record (Example: Max reps of 1 x BW Back Squats)
Choose one of the following to re-test against it's prior personal record:
i. ''The Chief'' (11.18.2011)
ii. ''Nate'' (11.22.2011)
iii. "Persistence Hunting'' (11.23.20114)
iv. ''Tabata This!'' (11.28.2011)
Notes:1-Rep Maximum/Percentage Calculator
''CF Games 2011 Team WOD #4'' (12.21.2011)
In teams if 4 (2 Men and 2 Women) attempt to complete the following workload for time. Each task must be accomplished in the order it was undertaken (ie, all Pull-ups are completed before you go off and get an 8). Athletes are not restricted to any particular order.
For time:
250 x Pull-ups (C2B)
250 x Kettlebell swings (24/16kg)
250 x Double-unders
250 x Overhead squats (95/65lbs)
Post total team times to comments.
Mobility WOD
CrossFit Endurance WOD (12.21.2011)
''Distance:Time''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min
Post distances to comments.
Posts
16 comments:
Press...165# new 1rm
"Persistence Hunting"
Ground-2-overhead...38 x 115#
Row...1034m
Abmat sit ups...42
Wallball...29
Box jumps...18
-Dubs
"CF Games 2011 Team WOD#4"
Filipe,Michele and a Strong Asian Gentleman"(shame on me for not knowing his name) hahah
Michele left on 85 Overhead Squats... So S.A.G and I completed with 50:21 :p
Front Squat - 145 lb (new 1 rep max)
"Persistence Hunting"
Ground to overhead - 42 (65 lbs)
row - 955 meters
GHD - 66
Wallballs - 44
Box Jumps - 26
"Fran"
For time:
21-15-9
Thrusters (95lbs)
Pull-ups (Blue band)
10:50
~Chase
285lb 1 RM for back squats +20lbs! from previous 1 RM
The Chief
3rnds+2/3/3/2+3+6+1/3+1
much better than last time!
S.A.G = Gino
Gino... who has the Dance floor sometimes! at 5a, very impressive!
Paleo Challenge Metric:
Dead lift 455# new PR
The Chief:
3
3+1
3
3
2+3+6
Mike V.
Dead Lift 3,3,3+
280x3, 320x3, 360x10
Tiff and I did the team work out in 16:37 (just the two of us, half reps). and it was thanks to her double-unders.
Bench 1RM = 100 (unchanged)
Nate = 11 rounds (previous 8 + 3 KB swings)
Back squat 260 (new max by 10#)
Persistence hunting 2945/933/56/27/15
Def an improvement. I high fived myself.
Mrs B (Gini) Push press 1 Rep Max 40
(5 lb increase)
Previous 1 Rep Max Dead lift 325
Could not do 1RM Wed due to stomach issue - but did 315 X 7 on Tue...does that count?
Paleo challenge retest
Done on 12/22
ME Push Press=40#x1
"Nate"=11 rnds + body rows/bench dips
6 x body rows
6 x bench dips
4 x DB Thrusters(12#)
8 x KB Swings(15#)
MrsSB
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