Archive for September 26, 2013

Friday 20130927 Open Workout

Posted: September 26, 2013 by totactfit01 in Uncategorized

 

S/S/S:

Press 

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 20 September

Click here for a refresher.  If you were not here that day but have a 3RM on Press, you will use this rep/weight scheme…

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

If you have not set your 3RM, you will do so today

 

Post reps of last round to Comments/LogWOD

Post weight used in all sets to comments section of LogWOD

 

 

 

WOD:

3 Rounds:
400M Run
20 Burpee Pull Ups

 

20 Minute Time Limit

 

Post time to Comments/LogWOD

 

Video courtesy of Trinity Fitness.  Proper technique for the Burpee Pull Up

 

Beast Mode: You can sub Burpee Pull-Ups w/ 6 Burpee Ring Muscle Ups

 

If you go with this option, put it in the comments section of your LogWOD entry.  I’d say post it to Comments here, but we all know none of you will do that….or will you with a challenge?  I hereby challenge each of you to post a reply everyday for a month.  For the number of people who post EVERYDAY for a month, I will do 5 burpees.  So, if 20 of you do it, that’s 100 burpees for Coach D at the end.  If 40 of you do it, that’s 200.  And I will do all of them in a row, no breaks.  Hell, we can even have it so you guys can come in and watch me do them at the end.  Kind of a “payback” for all we put you through 🙂  But I’m not worried.  From the lack of posting, I don;t even see ONE of you making it 30 days.  Care to prove me wrong? 🙂

Now, am I doing it just so the website gets some use.  No,  am doing this to open communication int he community.  With some great events on the horizon, I think it would be great if we saw more communication among our community.  But, i can;t force you to do it.  You have to WANT this community to be great.  Show me how much you love this community by making me suffer!

 

 

X-tra Work:

LSIT(1)pic courtesy of CrossFit Gymnastics

 L-Sit
2xMax Hold

 

 

Homework (done outside of class on your own):

Shoulder Flexion Mobility:

3×20 Y’s above head while keeping elbows against a wall