Next Intro Course Begins Monday March 5th, 2012!Warm-up Drills (02.29.2012)
Row 1000m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch
''Tiger Stripe II'' (02.29.2012)
50-40-30-20-10 reps for time of
Double-unders
Ring Push-ups
Notes: Pay close attention to the length of the rope used today. Thought to help those working on getting their first double-under; jumping higher won't help you... but spending less time in contact with the ground will.
''Gut Check'' (02.29.2012)
**Do not perform (or modify) this skill development if you are planning on giving the Open WOD Week 2 a run tomorrow.
For ten minutes:
Execute the following within a one minute window, rest 1:00, repeat.
30 x GHD/Abmat Sit-ups
Notes: You have one minute to complete each set of 30 x GHD/Abmat Sit-ups. Rest one minute between attempts. Record the number of reps per round whether achieving 30 reps or not.
Burpee Challenge (Optional)
61 x Burpees
Mobility WOD
CrossFit Endurance WOD (02.29.2012)
''Tempo Hill Climb 80-85%''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above your bodyweight.
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8 comments:
Tiger Stripe II
50-40-30-20-10 reps for time
Double Unders
Ring Pushups
11:15 w/ mask
Gut Check
For 10 minutes:
30 x GHD Situps within a 1:00 time limit
Rest 1:00
30/30/30/30/30
:44/:46/:45/:48/:50
-Bert
"Tiger Stripe II"
24:18
"Gut Check"
GHD 22/20/26/15/20
Tiger Stripe II...23:14
Gut Check...30/30/20
I had to cut this one short to get to work.
-Dubs
Tiger Stripe
Despite the stellar advice posted herein, DU's still epic fail.....so, SU x 4 substituted
17:11
Gut Check:
2 rounds completed in the 1:00 (0:57/0:59).
Attempt # 3 resulted in muscle cramp, so abandoned.
Ha! At least you're still willing to try, sir!
Did the 10:00 test with 30 x Hollow Rocks every other minute. That was unbelievably difficult.
Tomorrow's WOD will be quite interesting.
Tiger Stripe...12:02
tommy
Tiger Stripe II
21:56
Gut Check done on Saturday
For 10 minutes:
30xGHD Situps w/i 1:00--Rest 1:00
21/21/20/20/20
MrsSB
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