''Exes & Whys'' (03.30.2012)

Goodluck to Tiffanie and Marcus as they team up for a doubles competition called the X's and Y's being held in Albany this Saturday, we will be there with maximal profanity supporting them in the trenches! YESSSSS.

Warm-up Drills (03.30.2012)
Row 3 Minutes
12-9-6 Reps each of
Deadhang Chin-ups
Push-ups (CFGS)
Abwheel Roll-outs
Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

Notes: During today's warm-ups focus on those things that are absolutely points of resistance for Overhead Squats (specifically as mobility issues).

''Exes & Whys'' (03.30.2012)
Complete for time
Run 400m
15 x Overhead Squats**
Run 400m
12 x Overhead Squats**
Run 200m
9 x Overhead Squats**
Run 200m
6 x Overhead Squats**

Notes: **Loading guidelines for today's training would be 50-60% of 1RM Overhead Squat provided technical proficiency/mobility limitations are not an issue. Make the most of your training and choose a load that allows for ideal conditioning in this WOD while also emphasizing the actual movements involved seeing maximal gains from being worked through. Until we get underway with our move we are also asking the 9-10 class to please work with us in keeping the dropping of weights to a non-severe level. Get some, FREAKS.
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Flapjacks'' (03.30.2012)
25-20-15-10-5 reps for time of
GHD Sit-ups
Back Extensions

Post times to comments.

Burpee Challenge (Optional)
83 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.30.2012)
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi +1mi +2mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)
Rest time is the same as was scored during the previous interval. Example: 200m run completed in :35 seconds. Rest :35 seconds before heading out on the 400m run. Rest the 400m time, run 600m. Run the 600m time and begin again with the run 200m.

Post times to comments.


Anonymous said...

Exes and why's
Michelle smoked me on this, over 1 minutes faster...
No idea on the time... But definitely over 9 minutes.


Anonymous said...

Exes & Whys...15:15

Flapjacks...I don't have the exact time but it was a little under 15 minutes.


Morgan said...

Exes and Why's




Laura said...

Exes and Whys - 14:00 @ 65lbs

Mtn Rob said...

15:25 75lbs

Dan Hayden said...

X's & Y's

11:18 with 135# (very tight shoulders limiting speed of movement today. changes coming)


Alison said...

"Exes and Whys"
45# OHS

0 said...

Xs & Ys
16'23" @ 135



Anonymous said...

Exes and Whys
12:52 @ 75lbs

Sarah V.

Traps said...

X's and Y's
10:55 @ 115#


Caitlin Reen Bova said...

"Exes and Whys". Front squats 65# 19:33


Gene said...

Exes and Why's
85lbs Push Press

Joshua said...

Exes & Whys