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Old 03-05-2011, 02:38 PM   #78
Jonathan Dilgen
Member Jonathan Dilgen is offline
 
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Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

Normal warm-up:

Deadlift:
95x5
135x5
175x5
215x3
250x5x2, 250x13

Hip ext: 10x4

Chins: 9x3

Bench:
45x5
95x5
115x5
150x5x2, 150x12

Conditioning: "Tailpipe"
3 rounds for time
partner 1: 250 m row
partner 2: 1.5 pood kb's in rack position
rower begins when partner 2 has kb's in rack pos.
10 burpee penalty if kb's get dropped before the row is finished
looks easy, but is deceptively brutal

7:07

Crossfit BWI BBQ after training! Grass-fed burgers, hot sausage, salad, sweet potatoes = awesome.

Fooled around on the rowers, ropes, pull-up bars, jump-ropes and tried to teach Sarah how to butterfly.

And the sweatshirts came in!
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Last edited by Jonathan Dilgen : 03-05-2011 at 02:40 PM.
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