20091227

Monday the 28th of December 2009



W/U
400mtr run
Agility drills

DROM's
(Dynamic Range of Motion)

3x10 ring dips
3x10 HSPU's

WOD
21-15-9

SDLHP 95/65
C2B pullups

Of Interest:

11:00 am class
video

12 comments:

J Weezy said...

9:15 Rx

Good to get strength work in. My hspu and dips are about 50% where they were a few months back.

rene said...

210 Crossfit - San Antonio...
12 days of Chris - No - Mas - by Coach Chris..
12 Air Squats
11 Push ups
10 KB swings
9 SDL HP
8 DB thrusters
7 Squat Jumps
6 weighted lunges
5 DB push press
4 burpees
3 DB squat clean
2 frog jump 12.5m
1 400m run
(start at 12
then 12 - 11
then 12 - 11 - 10 you get the drift)
TIME 35:56

DM said...

Re: Strength work, skill work, double unders, etc.

A lot of times people get caught up in learning something new new new. To keep up the base, you have to continue to build it. That means practicing stuff you're terrible at with a vengance, but at the same time keeping up with the stuff that you're good at.
Learning to kip? You'd better keep doing those dead hangs. In love with kettlebells? Great, but don't stop using your own bodyweight, barbells, etc. In this hunt for great fitness we can't lose sight if the simplest things...hard work and practice are the only tried tested and true methods to being fit...or smart, or anything for that matter.

To paraphrase Roosevelt, "Nothing worthwhile comes easy."

Now, to the sqaut rack.

DM said...

Press
145x3x5
Back Squat
230x5x5
Pull up x10x3

50 double unders, run 440 meters
3 rounds, rest 3 minutes between
2:00, 2:06, 2:04
11 lap per mile track, tight turns. lots of dodging.

Joseph said...

15-10-5
135# power clean
21-15-9
Chest to Bar Pull Ups

9:07

4 x 100 meter sprint

On the Strength stuff:
I realized the other day that I hadn't done push ups in way too long so I threw them into a work out. Dan's point is crucial. Keep you base, build your base, and see improvement across the board.

Slim Biscayne said...

Dan

Is that an indoor running track?

dibo said...

wod rx 4:55.

HSPU definite weakness and need to work on those.

thx to Al for the push today

Slim Biscayne said...

got 2 chest to bar in the first round, after that scaled to regular kipping pulls.

7:44

PANOS said...

Bench
1/215
10/165
1/235
20/145
1/250
30/125

Did this one in 25 minutes with client pre-530pm class. all unbroken. good pumpo bro.

Wess said...

G.I. Jane- 100 burpee/pullups for time-1 then 1

14:27

Chris G said...

5:04

Yamakoa said...

Rx'd
4:38 - Thanks Big Dawg for keeping me from redlining.

Strength Work
Box Squat - reps of 5
Work upped to 255 - too light - ran out of time.