3/21/2012

''Disciplined Abuse II'' (03.21.2012)

''And it's the chance -- to find out what I could [really] do... No, I don’t like work. I'd much rather laze about and think of all the fine things that could be done.
I don’t like work, no man truly does. But I like what is in the work... The chance to find yourself.
Your own reality. For yourself, not for others. What no other man can ever know.''--Marlow, Heart of Darkness

Warm-up Drills (03.21.2012)
Run 800m
2-3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats

''Disciplined Abuse II.'' (03.21.2012)
For Time:
10 x Medicine Ball Cleans (40/20lbs)
20 x Toes-2-Bar/K2E's
30 x Sumo Deadlift High Pull (115/85lbs)
40 x Floor Wipers (115/85lbs)
50 x Ring Dips
40 x GHD/Abmat Sit-ups
30 x 1-arm DB Push Press 15L/15R (50/35lbs)
20 x Jumping Slamball (40/20lbs)
10 x Hang Squat Cleans (115/85lbs)

Notes: Complete this pyramid of pain for QUALITY above all else. There are some different oddball movements in the mix that will test each athletes true proficiency in functional movement points of performance. For the 1-arm DB Push Presses use 50/35lbs respectively. Floor Wipers begin with legs straight and centered, hovering 4 inches off the deck with the body in a hollow hold, barbell locked out as if at the top of a Bench Press repetition. Begin the first rep by raising both legs together towards the right side bumper plate on the barbell. Lower to center and repeat on the other side; both sides account for a single repetition.
Feeling Frisky? Good. Windshield Wipers should sting just right for those capable of this ruthless movement.

Post times to comments.

Skill Development (03.21.2012)
Work through your skill set of choice, asking your coaches for progressions as necessary... Need suggestions? Who know's what pistols are? Handstand Push-ups? Have some fun and refresh a few uniquely valuable movements. Mobility, stretching, foam rolling, and contrast showers will cure what ails you. And hopefully helps pass the time until 12.5 is unveiled at 8pm. Yesss.

Burpee Challenge (Optional)
76 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.21.2012)

19 comments:

  1. Anonymous3/21/2012

    Disciplined Abuse II...26:35
    20# Med Ball
    115#
    Static Dips w/green band
    Abmat
    45# DB
    40# slamball

    -Dubs

    ReplyDelete
  2. Anonymous3/21/2012

    Disciplined Abuse II

    25:30

    Filipe

    ReplyDelete
  3. Anonymous3/21/2012

    Disciplined Abuse II

    21:06

    Karissa

    ReplyDelete
  4. Anonymous3/21/2012

    Disciplined Abuse II

    22:52

    Jojo

    ReplyDelete
  5. 03/21/2012

    20120321
    "Disciplined Abuse II"
    For Time:
    10 x Med Ball Cleans [40]
    20 x Toes-2-Bar [strict]
    30 x Sumo Deadlift High Pull [135]
    40 x Floor Wipers [135]
    50 x Ring Dips [muscle up 2 dip]
    40 x GHD Sit-ups
    30 x 1-arm DB Push Press 15L/15R [50]
    20 x Jumping Slamball [40]
    10 x Hang Squat Cleans [135]

    36:50

    Stoopid bumper plates at Costello. Closest I would have been able to get to 115 was 118 because of the kg to lb conversion. So I figured, why not just bump it up to the plates that don't have the inserts falling out. Great idea Bert. Started training the warm-ups barefooted this week. Calloused toes are in my future, but I'm keeping my 800m splits down around 3 minutes, so it will be interesting how much I can improve my running posture and form over these next few weeks with this slight training adaptation.

    -Bert

    ReplyDelete
  6. Alison3/21/2012

    'Disciplined Abuse II"
    20#
    K2E
    60#
    static ring dips w/band
    30# DB
    33:10

    ReplyDelete
  7. SRD3/21/2012

    ''Disciplined Abuse II.' (03.21.2012)
    For Time:
    10 x Medicine Ball Cleans (40lbs)
    20 x Toes-2-Bar
    30 x Sumo Deadlift High Pull (115lbs)
    40 x Floor Wipers (115lbs)
    50 x Ring Dips
    40 x GHD Sit-ups
    30 x 1-Arm DB Push Press 15L/15R (50lbs)
    20 x Jumping Slamball (40lbs)
    10 x Hang Squat Cleans (115lbs)

    32:??

    Thanks to my social interaction support group for letting me get an awesome, challenging WOD in. Welcome back, Joshtache... How about manning up and showing some whisk (ers)... What?

    Carry on.

    Dr. Jeffy B. kindly showed up to motivate our crew with the inner workings of a pig heart. I'm hungry. See everyone tomorrow.

    ReplyDelete
    Replies
    1. SRD3/21/2012

      After being reprimanded for failing to provide clarity in posting my score I felt I should note that yes, I spent this wod in the lovely black hole of solitude we call the gasmask. It was actually a great wod today... PS I was informed by Slammy that mike and dave were spotted loitering in the mall of new hampshire. Grow up guys.

      Delete
  8. Morgan3/21/2012

    I forgot my time :(

    ReplyDelete
  9. Anonymous3/21/2012

    burpee taxes Morgan...! hahah

    ReplyDelete
  10. DJ Jazzy Jeff3/21/2012

    3 sets of 10 reps

    Bicep Curls and Crunches

    45:00

    Lots of flexing in the mirror and texting on the phone.

    ReplyDelete
  11. Traps3/21/2012

    Disciplined abuse II
    19:58

    Jay

    ReplyDelete
  12. Peter3/21/2012

    Disciplined Abuse II
    20# Wallball; 95# Barbells; 35# SmartBells (steering clear of the dumb ones)
    39:12

    ReplyDelete
  13. Anonymous3/21/2012

    Power Squat Cleans
    5 reps@ 135

    7 min AMRAP
    10 Bar Facing Burpees
    10 Over Head Squats (65lbs)

    3rounds +5

    I miss you guys!

    Jamie

    ReplyDelete
  14. Anonymous3/21/2012

    Disciplined Abuse II

    19:03

    For Time:
    10 x Med Ball Cleans 40
    20 x Toes-2-Bar
    30 x SDHP's 115
    40 x Floor Wipers 115
    50 x Ring Dips
    40 x Abmat Sit-ups
    30 x 1-arm DB Push Press 15L/15R 40
    20 x Jumping Slamball 40
    10 x Hang Squat Cleans 115

    ReplyDelete
  15. Anonymous3/21/2012

    35:02

    Romel

    ReplyDelete
  16. Anonymous3/21/2012

    Bai Chen; 24:04
    I didn't die today, but will die another day~~~

    ReplyDelete
  17. Morgan3/22/2012

    ''Disciplined Abuse II.' (03.21.2012)
    For Time:
    10 x Medicine Ball Cleans (40lbs)
    20 x Toes-2-Bar
    30 x Sumo Deadlift High Pull (115lbs)
    40 x Floor Wipers (115lbs)
    50 x Ring Dips
    40 x GHD Sit-ups
    30 x 1-Arm DB Push Press 15L/15R (50lbs)
    20 x Jumping Slamball (40lbs)
    10 x Hang Squat Cleans (115lbs)

    26:36 - 85lbs

    no burpee tax for me.

    ReplyDelete
  18. Matt3/22/2012

    15:40 (115lbs)

    Good WOD, my lungs hurt for a while after this one.

    ReplyDelete