Information:
Training today will be conducted near the baseball fields. This will be our last week in the park as we move into the big push into our new habitat just after the first! Our new computer for managing the MindBody membership/auto billing/class sign up software has arrived and we'll be setting everything up to start re-entering everyone's information/pay schedule Wednesday. Please plan to bring any cards information necessary for Weds, Thurs, and Friday. Members that establish their membership plans prior to the 1st will be grandfathered in with their current rates; CFNH will continue to honor those rates for as long as members are active as a way of saying thank you for the constant dedication and support during our short stay in the park. Any and all questions need to be handled by Samy in person, Yesssssss. Warm-up Drills (07.23.2012)
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
15ft x Crabwalk
15ft x Bearcrawl
15ft x Broad Jump
15ft x Inchworms
**Shoulder Mobility
''Push Press Triples'' (07.23.2012)
With a 12:00 Cutoff work up to a heavy set of 3 consecutive Push Presses. Lockout must be controlled during each for the set to count.Push Press 3-3-3-3-3
Notes:1-Rep Maximum/Percentage Calculator
''Stank Fist'' (07.23.2012)
Complete for time10 x Handstand Push-ups
20 x Burpee Jumping Pull-ups
30 x KB American Swings
40 x Toes-2-Bar/Knees-2-Elbows
50 x Goblet Squats
Post times to comments.
Mobility WOD
CrossFit Endurance Rest Day (07.23.2012)
Posts
7 comments:
So many burpees...
20120723
20RM Back Squat
Warm-up Sets: 135x5, 155x5, 185x5, 205x3, 225x2
Working Sets: 255x20
Another absolute lesson in pain tolerance and mental fortitude.
Heavy Push Press Triples
115-135-155-170-185
Going to try and sneak in with one of the afternoon heats for "Stank Fist".
-Bert
Stank Fist (Modified) 14:51
Mike V.
Cute Photo!
Stank Fist - modified for pulled groin - Hindu Pushups; K-2-E; and 16kg KB.
14:47
Push Press Triples
135-155-165-185-195
Stank Fist
28kg
17:14
Complete for Time
10 x HSPUs
20 x Muscle-ups
30 x KB Snatch (alt arms)
40 x Strict T2B
18:30
Stank fist
Stink bugs
Burpee pull ups
20kg kettle bell American swings
Knees 2 elbows
20kg kettle bell goblet squats
10 20 30 40 50
16:45
20RM Back Squat
Warm-up Sets: 135x5, 155x5, 185x5, 205x3, 225x2
Working Sets: 225x20 (felt a weird tweak in my knee) I know Bert I'm a pussy.
"Stank Fist"
10 x Handstand Push-ups
20 x Burpee Jumping Pull-ups
30 x KB American Swings
40 x Toes-2-Bar/Knees-2-Elbows
7:xx?
~Chase
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