Warm-up Drills (01.17.2012)Row 1000m
9 Fundamentals x 5 reps each
''Burgener Drill'' (3Rnds/PVC)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)
''Irrelevant'' (01.17.2012)
For time
25-20-15-10-5 reps each of
Wallball (20/14lbs)
KB Swings (32/24kg)
Toes-2-Bar
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
Skill Development (01.17.2012)
3 Rounds for quality of
20 x Back Extensions
:20 x L-sit (cumulative)
Burpee Challenge (Optional)
30 x Burpees
Mobility WOD
CrossFit Endurance WOD (01.17.2012)
Swim, Bike, Run, or Row (C2)
5 Rounds of (1:00 on x 2:00 rest)
Easy recovery pace for 5 minutes after all five rounds have been completed, then…
5 Rounds of (1:00 on x 2:00 rest)
Done!
Post distances to comments.
Posts
17 comments:
Press...135# x 5
Black Lung II: 9 rounds
2859m, 203, 10
-Dubs
Press...65x5
Black Lung II: 9 rounds
2463 (I think), 153..
press: 95x3
Black Lung II : 2403/247/10
65 x 6 = Press
Black Lung
9 rounds
2530, 184, 10
ME Press 60# x 5 reps
"Black Lung"
9 rounds
2839 meters/ 203 avg watt @ 10 for resistance
Press 3,3,3+
115x5
Blk Lung 2
2236 .199 10
Press 135x4
Black Lung II 2407/248/10
Mike V.
20120118
Press 3,3,3+
Warm-up Sets: 60x5, 70x5, 80x3
Working Sets: 95x3, 110x3, 120x10
"The Black Lung II"
Complete 9 rounds of
1:00 x Row / :30 rest
Distance: 2602m
Average Watts: 313
Damper Setting: 10
Took the guy who is in charge of PT this semester with me to show him how potent 9 minutes of work can be. He did 6 rounds of "The Black Lung II" and couldn't breath. Yessss.
-Bert
My return is eminent...
Bert your slowing down big time huh?
Press 3-3-3+
50/55/60x8
"Black Lung II"
1950M/132W/10damper
Press 65x3
Black Lung II 2207m/159w/7damper
Press...125x10
Black Lung 2.0...2503/279/10
tommy
Press 5,5,5+
100x5/115x5/130x11
Press 155x5
"Black Lung 2.0"- 2754m....been a long month and a half and I felt it on this one.
Deadlifts, box jumps, and jumping pistols.
Black Lung for only 6 rds, 1805 total.
20 m cutoff was from the best to slowest time, right?
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