Au Revoir

01 Dec

Wednesday 1st December 2010

On the first day of Christmas my true love gave to me….

Hand Stand practice with lots of progressive drills and techniques to safely spot for each other. Followed by Hand stand press up drills and ideas how to improve and get stronger.

Followed by a WOD of,

25 Sumod Dead Lift High Pull 30kg

25 Ring Dips

25 Box Jumps

50 SDLHP

50 Press Ups

50 BJ

25 RD

25 BJ

25 SDLHP

All done for time. Under 20 minutes was a fantastic effort

Great effort by everyone braving the snow especially those south like Adrienne and Edd.  Be safe. Sorry another short post lots to do tonight before my early start tomorrow.

But will leave you with this:

Colin’s December Challenge

Every month I post a new challenge. This month to improve your dead lift 1 Rep’ Max’

Over four weeks try this.

WEEK 1 WEEK 2 WEEK 3 WEEK 4
Establish 1Rep max

7×1

RD RD Body Weight DL

5 Reps every Minute for 15 minutes

RD Body Weight DL

5 Reps every minute for 12 minutes

80% 1RM

3 Reps every minute for 12 minutes

RD
RD RD RD RD
50% 1RM Volume Ladder To Failure. Rest 3 minutes Repeat RD RD Establish NEW 1RM
RD 60% 1RM Volume Ladder To Failure. Rest 3 minutes Repeat 70% 1RM Volume

Ladder to failure. Rest 3 minutes Repeat

One thought on “Au Revoir

  1. Farewell all, and thanks for the great workouts! Please do pay us a visit if ever in San Francisco. We’ll have something appropriately grueling/welcoming in store!

    Michael

    ps I just felt a crossfit picture needed a good prop for context, hence the kettlebell. 🙂

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