"Pistol Pete"(3.21.2011)
Chris "Goose" Gosler from CrossFit Southie regathering himself before hitting his next Double-Under. The CrossFit Games 2011 Season is under way!
I. Paleo Benchmark Re-Test:
The 30 Day Paleo Challenge is coming to an end this week. How is it going for you? We tested the workouts and took our measurements on Monday, February 21st, 2011. We will be re-tesing the Benchmarks on Wednesday. March 23rd, 2011. We will keep the same format as before, by keeping an open gym throughout the day. More details on gym hours on Wednesday will be posted on Monday. Make sure you make some time and get in on Wednesday to re-test your benchmarks and re-take your measurements.
*Paleo Benchmarks*
1. Max Deadlift
2. Max Burpees in 2:00 Minutes
3. AMRAP 5 Minutes of:
3 Pull-Ups
6 Push-Ups
9 Squats
4. 500 m Row Time Trial
II. CrossFit Games Season 2011 Extended:
The first weeks Workout has been extended to next Sunday, due to difficulties with the Games Site Webpage. You can re-submit your score by next Sunday, March 27th, 2011. It is up to you whether you want to re-test this workout or stay with your current score! Remember it is just for fun and in the end it comes down to overall fitness!
III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 3:00 Minutes
Squat Openers Series(Against Wall)
Shoulder Rack Position(Front Squat)
Tricep Stretch Overhead(Front Squat Position)
Fundamentals Review(15 reps of each):
Air Squat
Front Squat
Overhead Squat
IV. Skill Sets, Strength and Metabolic Conditioning Workouts of the Day:
A. Handstand Holds Against Wall, 30 seconds x 5 sets, rest 1:00 minute
B. Shoulder Press, 3 sets of 5 @ 75% of last week 2 Rep Across(Deload Week)
C. 60 Front Squats @ Bodyweight
*Everytime you rack the barbell, you must perform a 12 Burpee Penalty.*
*Level 1*
Front Squat for M @ 1/2 BW and W @ 1/4 BW
*Level 2*
Front Squat for M @ 3/4 BW and W @ 1/2 BW
*Level 3*
Front Squat for M BW and W @ 3/4 BW
V. Competitors Schedule Workouts of the Day:
A. Handstand Push-Ups, 4 sets of 7 @ Unbroken, rest as needed between sets
B. Front Squat(5/3/1)
1st set @ 5 reps(add 10 lbs)
2nd set @ 3 reps(add 10 lbs)
3rd set @ 1 or more reps(add 5 lbs)
*Compare to February 21st, 2011.*
C. 4 Rounds for time of:
10 L-Pull-Ups
15 Push-Ups
10 Chest to bar Pull-Ups
15 Push-Ups
Post Weights Used and Time to Complete to Comments.