Burgener Warm-up
Skill Transfer Exercises
Here is a video of the Burgener Warm-up and the Skill Transfer Exercises.
"Barbara"
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3 minutes between rounds. Record time for each round.
Compare to 01/16/10.
Hallie Kuhlman - A CrossFit Endurance success story and an amazing athlete. She won repeat State Titles in the 800m, 400m, 200m, 100m...as a sophomore. She also owns several State Powerlifting records.
Lori PR's on Push Jerk...because it's Wednesday!
8 comments:
Barbara:
5 rounds individually timed of:
20 pullups (18"box 1 mat)
30 pushups all boy
40 situps
50 squats
round 1:6:08
round 2:6:37
round 3:7:03
round 4:7:58
round 5:8:31
I was slower than in January but all boy push ups and I finished all 5 rounds.
"Barbara"
5 rounds for time of:
20 Pull-ups (12" box)
30 Push-ups
40 Sit-ups
50 Squats
R1-(5:27)
R2-(5:53) 14:20
R3-(6:31) 23:51
R4-(7:18) 34:09
R5-(8:51) 46:00
Good workout! I need to get off the box and start doing some "assisted" kipping pull-ups. I felt like I was cheating myself on the 12" box. On push-ups, I can definitely feel the improvement (literally) in my push-ups these days, compared to when I first joined the TSC. I like knowing I'm getting better!
JT
RD 1 - 5:10
RD 2 - 6:00
RD 3 - 5:35
RD 4 - 6:02
RD 5 - 5:28
total time was 39:35
BECKY
RD 1 - 5:25
RD 2 - 5:05
RD 3 - 5:10
RD 4 - 6:22
RD 5 - 6:28 ( dumb knee! )
total time was 39:10
Barbara:
5 rounds individually timed of:
20 pullups (18"box 1 mat)
30 pushups all boy
40 situps
50 squats
round 1-7:03
round 2-9:35
round 3-10:35
round 4-10:51
Only did 3 rounds last time.
I have to award the quote of the night to TJ. "I have _____" along with the ponderous expression was priceless.
Nice job all of you last night! You guys did a TON of work in that WOD, and you continue to improve in form, strength, and focus. Keep at it!
"Barbara"
5 rounds for time of:
20 Pull-ups (18" box & 2/3 mat)
30 Push-ups (guy)
40 Sit-ups
50 Squats
Rest exactly 3 minutes between rounds. Record time for each round.
round 1: 6:07
round 2: 7:27 (16:34)
round 3: 8:69 (28:03)
round 4: 8:12 (39:15)
round 5: Time Called
Barbara:
5 rounds for time:
20 pullups(w/ band)
30 pushups
40 situps
50 squats
rd1- 5:43
rd2- 5:25
rd3- 5:42
rd4- 6:06
rd5- 7:14
Question:
How do you know that someone is probably going to show up for a 7:00 a.m. WOD on Saturday morning?
Answer:
They post their results at 11:08 p.m. the night before. :-)
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