Monday 100111
Rest Day.
BLACK BOX WOD (courtesy of CrossFit Football):
Complete as many rounds as possible in 12 minutes of the following:
3 clapping pull-ups
6 clapping push-ups
9 broad jumps, 6'
Post number of rounds to comments.
CFBK Strength Preference: CF Football
Complete 6 rounds:
3 Hang Power Cleans @ 80% of body weight
3 Twenty Yard Short Shuttle Runs
*Rest 45 seconds between rounds
Post loads to comments.
**First, start in the middle of a 10 yard distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Walk back to the starting position and repeat. Remember the goal is maximal efforts on the runs so do not rush through the shuttle drills at half speed, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal.
Games Prep WOD for people competing:
3 rounds of:
12 SDHP (heavy DB)
90 sec row at 2k pace
rest 2 minutes
3 rounds of:
12 thrusters (heavy DB)
60 sec double unders
rest 2 minutes
3 rounds of:
10 chest to bar pullups unbroken
20 box jumps unbroken
total time: 24:58, 1005m total row, 85 total du
used 35# for SDHP
used 25# for thrusters
had to break the second and third sets of C2B
had to break some of the box jumps
Anyone going to be at the box earlier than the 6pm WOD class? would love to get in early if someone is going to have the box open
Rest Day Dinner: Friday, Punch (again... people seemed to enjoy it last time), Broadway between 20th and 21st St, 8pm. Who's in?
I know there has been some interest for a rest day dinner at Bowlmor. I will try to make this happen next month.
Made up Fran 5:50. Rx'ed. Need pull-up help...
strength work with kev p & jin
full burgener warmup
back squat 255
5x3
overhead press
5x3
135 135 135 155(3) 135
I ate paleo today. Eggs and spinach. Nuts. Chicken with a good salad. Pork shoulder I made in my crockpot. A couple pears throughout the day. It was pretty enjoyable.
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