''It's like we're giving them Stockholme Syndrome.''--Observer comment made during class #1 of the four week CFNH On-Ramp Program.
Happy New Year, freaks!
**Today is the first day of our new hard schedule where athletes are expected to arrive on the hour and be ready to crush the WOD 15 minutes past. We've provided weeks of warning and by now most are already conforming to the new regimentation that has become integral to our maintaining the quality of each day's training.
We thank everyone in our crew for their help as we establish this new policy...
other big news is obviously pending. Yessssssss.
**ONRAMP SCHEDULE WILL BE POSTED DAILY STARTING TOMORROW.
Warm-up Drills (01.02.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
20 x Burpees (Thanks Joel)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
''M.E. Back Squat'' (01.02.2012)
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Back Squat.
Back Squat 1-1-1-1-1
Notes:1-Rep Maximum/Percentage Calculator
''Mandatory Fun'' (01.02.2012)
Against a 15:00 Running Clock complete the follwing
Run 800m
In the time remaining complete AMRAP of:
5 x Handstand Push-ups
12 x 'Unbroken' KB Swings (32/24kg)
Mobility WOD
CrossFit Endurance WOD (01.02.2012)
Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!
Post distances to comments.
Posts
20 comments:
305lb
Mandatory Fun: 9 + 1HSPU
Back Squat 1,1,1,1,1
Warm-up Sets: 135x5, 185x5, 225x3
Working Sets: 250, 275, 295, 320, ---
"Mandatory Fun" with Designated Friends
5 + 1/-
-Bert
Wendler 3-3-3 day for me,
Bench: 8 @ 201
Squat: 10 @ 260
at BW of 167.
Mandatory Fun: 8 Rounds plus 5 hspu, all unbroken.
Back Squat
315x1 (Not enough time to try more weight)
"Mandatory Fun"
6 rounds (Blue band assist) 32kg
ME back squat 285lb
mandatory fun
5rnds +5/7 w/bands and 32kg
ME backsquat: 155#
"Mandatory Fun"
~Blue bands and 20 kg KB (there were no more 24 kg KB to use)
*8 rnds + 5 hspu
Back squat ME 138
15:00
Run 800m
AMRAP
5 handstand pushups (bench)
12 slamballs (10#)
8 rounds
M.E. Back Squat
95#
"Mandatory Fun"
5 rounds + 5 HSPU blue bands
M.E. Back Squat 315#
Mandatory Fun 6 rds
Danny
ME back squat 275lb
Mandatory Fun (MOD)
6 rounds pushups/15#KB
MrsSB
ME back squat 70lb
Mandatory Fun (MOD)
6 rounds pushups/15#KB
MrsSB correction
Back Squat
245x1
3rds + 5HSPUS
sub 40lb Slamball
Back Squat 1rm...265
Mandatory Fun...7 + 1hspu
tommy
10 mile run - 1:52:00
Back squat 275lbs
7 rnds.
Back squat 275
Manditory Fun 6 rnds
Back Squat 275 lbs
Mandatory Fun
4 rds + 4 HSPU's 88 lb
Jay
ME Back Squat 385# (Josh said I got it but I thought I might I have missed it by an 1"; 365# was no problem. I am going to go with the 385# to push myself on the 5/3/1+ or 3/3/3+ or whatever)
Mike V.
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