Warm-up Drills (03.26.2012)
Run 400m3 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
''M.E. Back Squats'' (03.26.2012)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Back Squat 1-1-1-1-1
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''A Weightliftin Gymnast?'' (03.26.2012)
10-9-8-7-6-5-4-3-2-1 reps for time ofL-sit Pull-ups
Dumbbell Thrusters (50/35lbs)
Notes: Scale L-sit Pull-ups to Pull-ups and Knees-2-Elbows respectively each round. (1 x L-Sit Pull-ups = 1 x Pull-up + 1 x K2E)
Post times to comments.
Burpee Challenge (Optional)
79 x BurpeesMobility WOD
CrossFit Endurance WOD (03.26.2012)
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10
Post distances to comments.
Posts
21 comments:
Back squat 1 rpm 315lbs
''A Weightliftin Gymnast?''
14:20
it was much harder than at actually looks!
Filipe
Back squat 275 (solid)
Weightliftin Gymnast 16:23 w/45#
back squat 175
Weightliftin Gymnast 17:10 w/ 30lb dbs
Back squat- 70#
Weightliftin Gymnast-MOD 18:02 w/12#
MrsSB
back and shoulder injury so no loads of any type for 4-5 weeks per the doc.
12:30 (25#)
Mike V.
Danny,
Here is the link for the video for America by Deuce.
http://www.youtube.com/watch?v=c0tx_BUcUQc
14:07 @35
Back squat - 145
Weightliftin Gymnast 19:06 w/ 30lb dbs/red band
"A Weightliftin Gymnast?"
19:30 w/50lb DB (Pull ups and K-2-E)
Struggled from the round of 8 on with pull-up (no bands) but toughed it out.
Squat Numbers to come later.
P.S. Now that Khan made Regionals she should be using men's weights to prepare to slaughter Thorisdottir. Just saying!
A Weightlifting Gymnast? (50#)
17:30
M.E. Back Squat 105#
"A Weightliftin Gymnast?"
pullups & K2E
25# DB
18:45
Back Squat 1,1,1,1,1
260-285-305-330-335
AWG
10-9-8-7-6-5-4-3-2-1
L sit Pullups
DB Thrusters @ 50
14:15
-Bert
Congrats to Tif and Dan! Looking forward to seeing you both at Regionals
- Marcus
M.E. Back Squats
315,340, 350 FFFF
Thanks for the link Mr. Mike V.
Danny
ME Back Squat...285
Weightlifting Gymnast...14:03
tommy
M.E. Back Squat
135-155-175-185-195
A Weightliftin' Gymnast
20:26 @ 35#
Congratulations to Tiff & Dan!!
M.E. Back Squat
305x1
A Weightliftin Gymnast?
18:05
SAG: Bai Chen; back squats 295@Max
21:14
Back Squat
275
Weightlifting Gymnast
15:28
Jay
355lbs x 1
13:10 (55lbs)
Still on restrictions for squatting.
Tiff had me do DB Snatch EMOTM for 10 mins, 5 reps per arm.
First 5 mins 20# DB, Second 5 mins 25# DB.
A Weightliftin Gymnast
10-9-8-7-6-5-4-3-2-1
Pull-ups - green band assist
K-2-E
35# DB
17:32
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