1/05/2012

''M.E. Press & Viking Helen'' (01.05.2012)

**Scheduling Change: January 9th @7PM On-Ramp Class Kick-off! This change of time will better support/facilitate the new schedule and training curriculum.







Warm-up Drills (01.05.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
23 x Burpees (Thanks Joel)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''M.E. Press'' (01.05.2012)
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Press.

Press 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Viking Helen'' (01.05.2011)
Complete the following for time
500m Row
21 x KB Swings (32/16kg)
30 x Pull-ups
500m Row
15 x KB Swings (32/16kg)
20 x Pull-ups
500m Row
9 x KB Swings (32/24kg)
10 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (01.05.2012)
''4/2/1''
Swim, Bike, Run, or Row (C2)
4 min on x 3:00 min rest
2 min on x :30 sec rest
1 min on x 3:00 min rest
2 min on x :30 sec rest
4 min on x Done!

Post distances to comments.

14 comments:

  1. Marcus1/05/2012

    Press 175

    Viking Helen: 21:27 Deadhang

    ReplyDelete
  2. Viking Helen
    Red band/16kg KB
    Time= 15:25

    ReplyDelete
  3. press 140lbs

    Viking Helen
    14:00 blkbnd/23kg KB

    ReplyDelete
  4. Press 165#
    Viking Helen 18:14
    Mike V.

    ReplyDelete
  5. Anonymous1/05/2012

    Press 160#
    Viking Helen...19:37
    32kg & black band

    -Dubs

    ReplyDelete
  6. Press 1,1,1,1,1
    Warmup Sets: 55x5, 75x5, 95x3
    Working Sets: 120, 130, 140, 150,155(f)

    "Viking Helen"
    17:00

    32kg & Dead Hang Pullups

    -Bert

    ReplyDelete
  7. Press - 205lbs

    Viking Helen with 50lb kb for sdhp and swings
    16:37

    ReplyDelete
  8. Anonymous1/05/2012

    Press 145# (josh we will do our real max soon. Sorry to shoot you down today.). Viking Helen 13:49 deadhang pullups. Danny

    ReplyDelete
  9. M.E. Press 65#
    "Viking Helen"
    20kg/red&blue bands
    17:13

    ReplyDelete
  10. No Pressing for Peter yet..
    Viking Helen (24kg)
    17:06

    ReplyDelete
  11. Press
    150

    Viking Helen
    14:26 Deadhang Pullups

    ReplyDelete
  12. ME Press
    115
    Viking Helen
    17:46
    40lb SB

    ReplyDelete
  13. Press ME 89

    Viking Helen
    Replaced kettlebell with slamball (10#)
    Blue band pullups

    17:55

    ReplyDelete
  14. Anonymous1/09/2012

    That chick is hot!

    ReplyDelete