Warm-up Drills (03.14.2012)Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch
''Weighted Ring Dips 5-5-3-3-1-1-1'' (03.14.2012)
Warm-up as necessary before working through the following Weighted Ring Dip workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 1/3/5-rep maximum personal record.
Notes: Those that are still developing their Ring Dip/Ring Support Position should be scaling as needed for QUALITY.
Post loads/sets/reps to comments.
''Paris'' (03.14.2012)
For time:
Run 400m
21-18-15-12-9-6-3 reps of
Thrusters (65/45lbs)
SDHP's (65/45lbs)
Run 400m
Post times to comments.
Burpee Challenge (Optional)
71 x Burpees
Mobility WOD
CrossFit Endurance Rest Day (03.14.2012)
''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
26 comments:
Weighted dips
5*53 .lbs. 3*58 .lbs 1*63 .lbs
Paris 18:57
Davidian
28 x Static Dips w/green band
Paris...25:26
-Dubs
Weighted Ring Dips
5@ 25lbs
3@ 55lbs
1@ 70lbs
Paris
19:16
28 ring dips. 10ish with purple band
Paris
16:32 rx
Morgan
Ring dips...still developing w/purple band
Paris: 21:01
Ring Dips
5 @25 3@30 1@60
Paris: 24:50
Bob
Weighted Ring-Dips:
2 dips every min 14 min red band
Paris:
16:32 rx
M2
28 static ring dips red band
Paris 20:02 Rx
Jojo
Where the hell did yesterday's post go?
Ring Dips 5@15lbs / 3@25lbs / 1@35lbs
PARIS - 18:42
- Rich
Ring Dips I cannot remember because they were in kg
Paris: 17:10
Morgan has to be the fastest runner at CFNH! Great Job
Weighted Dips-static
"Paris"
21:49
Shoulder injury-No weighted dips
Paris 30:21 rx'd
Mike V.
Thanks Marcus!!
Weighted Dips (Parallel Bars)
5x30
3x40
1x50 (Heaviest weight in the gym but now that I think of it I should have put 2 DB's in between my legs)
"Paris"
Cut out the 21 rep set due to time restriction
16:10
And ditto what Bert said about yesterdays post.
~Chase
20120314
Weighted Ring Dips 5,5,3,3,1,1,1
Warm-up Sets: 3x10 Strict Ring Dips
Working Sets: 45x5, 55x5, 65x3, 75x3, 85x1, 95xF, 90xF
"Paris"
Complete for Time
Run 400m
21-18-15-12-9-6-3 reps
Thrusters @ 65
SDHP @ 65
Run 400m
16:30
-Bert
Weighted Ring Dips
Only got as far as 53# x 5
Paris
27:08
Weighed Ring Dips total of 24.
Paris
22:33
Meg
Dippers...5-53/3-63/1-70
Paris...18:58rx
tommy
Weighted dips 128.5 lbs PR
Paris
16:29
Jay
Weighted Dips
70x5
80x3
88x1
Paris
14:11
Dips
50 static
"Modified Paris"
Rope Up/Downs
7 6 5 4 3 2 1
Push Press from the Rack - 55lbs
KB Swings - 16kg
23:52
Early AM 6km Hobbit Run (1STw/out boot) YESSSSS
This was an awesome challenge today, expect to see it sometimes again. Ouch.
32:?? w/65lbs (AxleBB/Gasmask)
**Chasing and being chased by like of Sarah and Mike V. can be all the motivation this little gnome needs. See everyone for 12.4! KILL IT.
20lbs-5rm
30lbs-3rm
45lbs-1rm
"Paris"
13:30 rx'd
Paris
14:11
Strong Asian Gentlman: 21:51
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