April will be Deadhang Pull-up Month...Yesss.
A Turkish Get-up Challenge is forthcoming as well.
Warm-up Drills (03.29.2012)
Row 1000m9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch
''M.E. Press'' (03.29.2012)
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)
Press 1-1-1-1-1
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''Task Priority Nate'' (03.29.2012)
10 Rounds for time of2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)
Burpee Challenge (Optional)
82 x BurpeesMobility WOD
CrossFit Endurance WOD (03.29.2012)
''Time Trial''Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min
Notes: Cover as much distance as possible in the time allotted.
Post distances to comments.
Posts
8 comments:
M.E. Press
155x1
Task Priority Nate
Scaled to:3x pullups, 3x dips = 1 MU
32:45
ME press
155
''Task Priority Nate''
20:00 only 7 rounds though :(
Filipe
24:14
3pu and 3 dips per MU
Green band HSPU's
32kg kettlebell
160 ME
8 rd & 1 Muscle up in 25:00
- Bieiber
M.E. Press 70# PR
"Task Priority Nate"
pullups
static dips
HSPU box
20KG
5 rounds 26:26
Shoulder and back injury
Funky 100yd abwheel twirl down hallways with vest...took about 10 (maybe it was 15) minutes; great ab and lower back work!
Modified Task Priority Nate
12 x pull-ups
12 x ring dips/static dips/push-ups
12 x box jumps (up only with step down)
5 rds + 12 pull-ups in 25:00 mins
Mike V.
ME Press...160
Task Priority Nate...24:38rx
tommy
20120329
Press 1,1,1,1,1
Warm-up Sets: 60x5, 75x3, 95x3
Working Sets: 120, 130, 140, 150, 160, 165F
"Task Priority Nate"
Complete 10 rounds for Time:
2 x Muscle-ups [turnout at bottom]
4 x HSPU [neutral grip deficit]
8 x KB Swings @ 32kg [unbroken]
17:50
-Bert
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