All training sessions will run at normal start times per our daily schedule, we will just be enjoying the mayhem outside at our local Park instead of inside the hottest, muggiest room we've ever known. Our Intro Course Noobs will be welcome to join any particular class time PROVIDING THEY EMAIL SDAGHIR@GMAIL.COM WITH A HEADS UP SOMETIME THURSDAY AS TO WHICH SESSION THEY PLAN ON ATTENDING.
Otherwise we will expect them at the 7pm dusk WOD (Yes, also in the park).
Prepare yourselves for something a little twisted...
Warm-up Drills (05.01.2012)
Run 800m9 Fundamentals x 5 reps each (45lbs)
2 Rounds of for Quality of
'Four Corners' Dynamic Mobility Drill
''Press 5-5-5+'' (05.01.2012)
Work through the following sets of Presses using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
''Bad Things Happen In Threes'' (05.01.2012)
5 Rounds for time with reps descending as follows:Muscle-ups x 5-4-3-2-1
'Unbroken' Thrusters x 10-8-6-4-2
Burpees x 15-12-9-6-3
Notes: Thruster weights should be representative of what each CrossFitter is capable of executing with safe/efficient technique while being able to focus on maximum acceleration of the barbell through it's range of motion (Guideline range would be 65/45lbs).
Muscle-up scaling today will be focused on individual instruction across a variety of scaled & assisted options with an emphasis on the 'transition' phase as opposed to the familiar yet tedious traditional Pull-up/Ring Dip Breakdown. Many of our CrossFitters already consistently demonstrate the requisite strength and simply need to work through an understanding/learning of the 'transition'.
Mobility WOD
CrossFit Endurance WOD (05.01.2012)8 Rounds of (:20 on x :10 rest)
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 2 above average.
Post distances to comments.
Posts
13 comments:
back squat 325x3
bad things happen in threes
12:58
Mike V.
Press - 75 x 5; 80 x 3
Bad things happen in threes
8:50 - 45#; pull ups
Back Squat:
325 x 1
Felt great! Excited to still be able to hit something over 3 Hundo after such a long time without going heavy. Thanks for the help, Mike.
''Bad Things Happen In Threes''
7:39
"Only Good things happen in threes"
as I place my name into the Western States 100mile Lottery for the third year in a row & request the bib #333
Only Good Things Happen in Threes
11:05 x3 and 11:25 x4
Press 30#x5
MrsSB
Only Good Things Happen in Threes
11:05 x3 and 11:25 x4
Press 30#x5
MrsSB
Only Good Things Happen in Threes
11:27 and 135x5
sB
Press 5-5-5+
85-90-95 x 5
Bad Things Happen in Threes:
11:40
Press 65# x 3
Bad Things Happen in 3's
Ring pull-ups 10/8/6/4/2
Thrusters (45#) 10/8/6/4/2
Burpees 15/12/9/6/3
Time= 10:27
Press 5,5,5+
130x13
Bad Things Happen in Threes
w/ 135#
16:11
Worked up to some front squat triples with Mike and Samy, I think we got to 225.
Press 5,5,5+ - 120x10
3s - 7:47
I had a blast giving the new inov8 shoes a double test run up Uncanoonuc, despite the stumps protesting from this am's back squats. What a great way to spend the afternoon, which became an even more awesome early evening as I worked up to heavy front squats at 5 x 225 with Bert and Mikey V.
Gini was kind enough to be the Sarcastic Samy for me and ran me through an ass kicked of a wod... Not sure of the time. It was as follows:
5 rnds for time respectively of
Paralette HSPU's (unbroken again finally!) 5-4-3-2-1
Pistols with 35lb KB 10-8-6-4-2
Double-Unders 50-40-30-20-10
Unreal day, thanks to everyone for their help loading the box truck for our bimpending adventure at the park YESSS!
I had a blast giving the new inov8 shoes a double test run up Uncanoonuc, despite the stumps protesting from this am's back squats. What a great way to spend the afternoon, which became an even more awesome early evening as I worked up to heavy front squats at 5 x 225 with Bert and Mikey V.
Gini was kind enough to be the Sarcastic Samy for me and ran me through an ass kicked of a wod... Not sure of the time. It was as follows:
5 rnds for time respectively of
Paralette HSPU's (unbroken again finally!) 5-4-3-2-1
Pistols with 35lb KB 10-8-6-4-2
Double-Unders 50-40-30-20-10
Unreal day, thanks to everyone for their help loading the box truck for our bimpending adventure at the park YESSS!
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