Indoor Helen

3 rounds:
100 Single Unders or 50 Double Unders
21 Swings
12 Pullups

.545 Linda aka "The 3 Bars of Death"

10-8-6-4-2
3/4 BW Clean, BW Bench, 1½ x BW Deadlift
Post time to comments.

WoD Monday

Warm Up:
50-35-20, Kettlebell high pulls, Pushups
Post time to comments

Main Course:
1)Strict Shoulder Press work
2)chest to bar pullup work
Make up your own wod using these 2 movements, untimed preferably.
Post load and reps to comments.

Um, why am I about to do this?

OHS @ 95# / Chest to Bar Pullups

19-17-15-13-11-9-7-5-3-1

That's 100 reps of each, post time to comments.

Push Press

Push Press: 3x3x3x3x3x3x3

Max rep set of chest to bar pullups.

Grip-b-Gone

As many rounds as possible in 10 minutes
5x125# Fatbar Deadlifts
5xknees to elbows

Post rounds completed to comments

Easy one today, try to double up on a missed wod.

Weighted Pullups

10 rounds
1x Weighted Pullups
1x 30' OHS Walk

Not for time. Just increase the weight on each set. Rest as needed

Post load to comments.

Sometime during the day or after the wod complete a max rep set of bench press @ 135#.

Heavy Grace

30x165# Clean and press.

Saturday

Rest or finish a wod you missed earlier in the week.

Or FINISH MONSOOR!!!

Monsoor

Not going to get off easy this week.

Monsoor:
3 rounds for time:

10 x BW Bench Press
15 x 135lb clean
20 x Dips
40 x 24" box jumps
60 x 53lb KB swings
80 x Air Squats
100 x Sit-ups

Sprints

You pick 'em.
Option #1) 5 rounds of 10 muscleups
Option #2) 5 rounds of 25 pullups

Rest 5 minutes between rounds. Post times for each round to comments.

Finish off with a Max Rep set of strict shoulder press @95#


As long as people will accept crap, it will be financially profitable to dispense it.
-Dick Cavett

Bench Press Naylor

10 rounds:
10x205# Deadlift
10x155# Bench Press

Post time to comments...


What you are you do not see, what you
see is your shadow.

My wishes are fools, they shout across
thy song, my master.
Let me but listen.

I cannot choose the best.
The best chooses me.

They throw their shadows before them
who carry their lantern on their back

Snatch Practice

Coach Buergner Snatch Practice:
1)Muscle Snatch or Hang Power Snatch
-3x3x3x3x3

2)Snatch Grip Push Press
-3x3x3x3x3

3)Snatch Balance(Snatch grip push press followed by a quick OHS)
-3x3x3x3x3

4)Snatch -- Full Squat Snatch or a Power Snatch your choice
1x1x1x1x1x1x1

Post Loads to comments

Max rep set: HSPU

¡Happy Birthday Berb!

Mishmash:
1) Kettlebell swing tabata 53#
2) 4x100 meter farmers walk 70#&53#kb--not for time only for completion.
3) 25 x kettlebell snatch both arms 53#
4) Max reps Bench Press @ 135#

Post total reps on the swing tabata and reps for the bench press.


Have fun with these, sorry for the Motley mix but I'm feeling sore, wore out, tired and out of whack. Berb and I ran about 10 miles saturday afternoon on the Kettle Morraine trails. There was leaf coverage, high moisture and rocks hiding out under the leaves. I sprained my ankles many times, not to mention having the awful feeling of being out of running shape.


Section 128
20 And again, what do we hear? Glad tidings from Cumorah! Moroni, an angel from heaven, declaring the fulfilment of the prophets—the book to be revealed. A voice of the Lord in the wilderness of Fayette, Seneca county, declaring the three witnesses to bear record of the book! The voice of Michael on the banks of the Susquehanna, detecting the devil when he appeared as an angel of light! The voice of Peter, James, and John in the wilderness between Harmony, Susquehanna county, and Colesville, Broome county, on the Susquehanna river, declaring themselves as possessing the keys of the kingdom, and of the dispensation of the fulness of times!

Bonus points to anybody who can find something out about the following: "The voice of Michael on the banks of the Susquehanna, detecting the devil when he appeared as an angel of light!"

Saturday - 03/14

Deadlift Ladder @ 75% of 1 rep max
2 per minute, add 2 for each additional minute until time runs out
--Then--
Push Press Ladder @ 75% of 1 rep max
1 per minute, add 1 for each additional minute until time runs out

Friday - 03/13

OHS Ladder @ 75% of your 1 Rep Max
1 per minute, add 1 for each additional minute until time runs out

**If you don't make it to 10 minutes, you must repeat the ladder a 2nd time**

Thursday - 03/12

Relax. Enjoy.

Coach Buergner Tip for faster recovery.

Stumbled across this today.

"For this first post, we’ll take a look at contrast water therapy. Why? It’s easy. Everyone can do it, and there isn’t much of a reason not to, unless you’re a wuss. Yeah, I said it. The idea is simple; alternate between periods of hot and cold water, either in the shower or by going from a hot shower to a cold bath. Try 2 minutes of hot, 30 seconds of cold. Rinse and repeat x 4."

http://www.crossfitrva.com/403/recovery-the-contrast-bath/

“Contrast water therapy was associated with a smaller reduction, and faster restoration, of strength and power measured by isometric force and jump squat production following DOMS-inducing leg press exercise when compared to PAS. Therefore, CWT seems to be effective in reducing and improving the recovery of functional deficiencies that result from DOMS, as opposed to passive recovery.”

Coach Buergner added the following in an email reply:
jake.....i have a pool in my back yard by the gym. i have the kids after a particularily hard workout jump in the cold pool for about 5 min or so, then go take a hot shower outside. on saturday's i heat the jacuzzi and they might go back and forth 2-5 times. hope this helps. the temp is 105 and depending on time of year....now 50 or so.

Wednesday - 03/11

Bench Press Ladder @ 75% of 1 rep max
1 per minute then add 1 for each additional minute until time runs out.

**If you don't make it to 10 minutes, you must do the ladder a 2nd time**

Tuesday - 03/10

Clean/Jerk Ladder @ 135#
1 per minute, add 1 for each additional minute until time runs out.

**If you don't make it to 10 minutes, you must do the ladder a 2nd time**

Monday - 03/09

2 rounds:
On the minute pull up ladder
run 400 meters

On a continuously running clock do 1 pull up on the first minute, 2 on the second minute, 3 on the third, etc. When you are unable to complete all pull ups in the minute, run 400 meters and begin again at the bottom (1 pull up on the first minute, two on the second, etc.). Complete this ladder and 400 meter run three times.

Saturday 03/07

3 OHS @ 65-75-85-95-105
--Then--
OHS Max - 1 x 1 x 1 x 1 x 1

Friday 03/06

BP Max
5x115,125,135
-Then-
1 x 1 x 1 x 1 x 1

****AND/OR****

CJ Max
5x65,75,85,95
-Then-
1 x 1 x 1 x 1 x 1

Thursday

Rest (obviously).

Watch:



Then, ponder on what that means.

Wednesday - 03/04

5 Deadlift @ 185-215-245
Then
Deadlift Max – 1 x 1 x 1 x 1 x 1

Tuesday 03/03

5 Back Squat @ 155-175-195-215
Then
Back Squat Max – 1 x 1 x 1 x 1 x 1