**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.
Posts
14 comments:
Press 175
Viking Helen: 21:27 Deadhang
Viking Helen
Red band/16kg KB
Time= 15:25
press 140lbs
Viking Helen
14:00 blkbnd/23kg KB
Press 165#
Viking Helen 18:14
Mike V.
Press 160#
Viking Helen...19:37
32kg & black band
-Dubs
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
Press - 205lbs
Viking Helen with 50lb kb for sdhp and swings
16:37
Press 145# (josh we will do our real max soon. Sorry to shoot you down today.). Viking Helen 13:49 deadhang pullups. Danny
M.E. Press 65#
"Viking Helen"
20kg/red&blue bands
17:13
No Pressing for Peter yet..
Viking Helen (24kg)
17:06
Press
150
Viking Helen
14:26 Deadhang Pullups
ME Press
115
Viking Helen
17:46
40lb SB
Press ME 89
Viking Helen
Replaced kettlebell with slamball (10#)
Blue band pullups
17:55
That chick is hot!
Post a Comment