Warm-up Drills (02.07.2012)Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
''Tabata That''(02.07.2012)
Tabata x Row
Rest 1 minute
Tabata x Deadlift (225/165lbs)
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x GHD/Abmat Sit-up
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.
Post individual movement scores and totals to comments.
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
Skill Development (02.07.2012)
Mobility WOD of choice... POST TO COMMENTS.
Burpee Challenge (Optional)
45 x Burpees
Mobility WOD
CrossFit Endurance WOD (02.07.2012)
Posts
14 comments:
Tabata That
59/29/26/19/46
185#/Black Band/Abmat
-Dubs
"Tabata That"
41 kcal
32 @ 95#
28 Ab mat push-ups
25 pull-ups w/baands
51 GHD
"Tabata That"
Row (kCal): 9,11,9,8,8,7*,9,9 = 70
Deadlift (225): 10,5*,6,6,6,6,5,5 = 49
Pushups (CFGS): 13,9,7,7,6*,6,6,6 = 60
Pullups: 15,7,7,8,9,6,8,7 = 67
GHD Situps: 11,8,8,8,7*,7,8,9 = 66
In my delirium, I did CFGS Pushups the first 3 rounds and I realized that this WOD didn't call for that. I just finished the Tabata out doing CFGS for all 8 to keep the movement standard the same. Stupid stupid stupid.
-Norbert
Tabata That...56.29.67.30.45rx
tommy
Tabata That
58/43/67/27/57
Tabara that
47-18-64-41-70 (rx'd)
Tabata That
Min/Total Reps:
6/53 - 4/43 - 8/76 - 5/50 - 6/57
(165# D.L.)
Bert, it must have been the excitement at getting out of Jail.
Yeah Peter, its good to be a free man.
50/32/25/32/35
with 165#for deadlift
Tabata That
77/43/81/31/51
Jay
"Tabata That"
Score/Total
6/55 Row, 2/26 (225lb)DL No chalk with sweaty hands haha, 3/32 Pull-ups (assisted), 6/77 Push-ups, 6/61 Abmat
~Chase
Tabata That (CFGS Pushups/GHD Situps)
Lows: 9/5/5/7/7
Total: 82/38/58/68/62
"Tabata That"
31 kcal
26 @ 65# then 50#
32 Ab mat push-ups
40 body rows
49 Ab mat situps
MrsSB
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