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Tuesday, 27 October 2015

26 October 2015 by 7 Comments

MP CrossFit Tulsa 102715

 

Strength:

Front Squats

5 x 5 @ 75%, 80, 82.5, 85, 87.5%

…then

2 x 3 Pause Squats @ 82.5%

 

For Quality

 

Conditioning:

Exactly 3:00 after completion of SWOD, perform:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups

 

2 rounds for time

 

Flexibility:

20 Side Leg Swings each leg

Hip Capsule Distraction – 2:00/side

Anterior Compartment Smash – 2:00/side

Hold Pancake Split – 2:00

 

 

San Antonio Marathon Week 8 Training:

Drills:

See 08 September 2015

20-30 minutes

Work:

5 miles @ 85% 10K race pace

 

 

 

Post load, time, and experiences to comments

Filed Under: Bodyweight, CFE, Hybrid, Lifting, Mobility, Skill

Comments

  1. schumer says
    27 October 2015 at 08:05

    SWOD:
    3@180#

    CWOD:
    12:14
    red band mu
    banded pistols

  2. darrenandtara says
    27 October 2015 at 17:39

    T.
    Swod ?
    Cwod 16:48. Rx except jumping MU.

    D.
    Swod got through to 1 round of pause squats @ 210. Brutal Swod all around.
    Cwod. 12:24. Mod pistols. Tried kb with the last round of pistols. Big help.

  3. White Ape says
    27 October 2015 at 19:21

    Did sprint for marathon training
    5 X 600m, easy 2:00 between each
    Did on treadmill to force speed. Ran at 10.0, 10.2, 10.3, 10.4, 10.5.

    Then did SWOD with night class 30 min later.
    Got 4 reps at 305, failed on #5. Successful with 2 pause SQ @ 285. Legs were toast!

  4. Muffin Man says
    27 October 2015 at 19:34

    SWOD:
    Got through all 5 sets. 225/240/250/255/262.5 -better believe I did 262.5
    Pause Squats: 2@250, failed on the third rep

    CWOD: 11:38 mod shoulder touches

  5. Jaime says
    27 October 2015 at 20:41

    Got to 150# x 3 pause squats

  6. Susan says
    27 October 2015 at 21:21

    Bench press 80#

    CWOD 13:17

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