Pull-up Ascension Ladder (08.13.2009)

Warm-up Drills (08.13.2009)
3 rounds of :
10 x Push-ups
10 x Box Jumps (20'')
10 x Kettlebell Swings (16kg)

Pull-up Ascension Ladder (08.13.2009)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

Skill Development (08.13.2009)
Prone Plank Hold 4 rounds of :20 x :10 rest
Right Plank Hold 4 rounds of :20 x :10 rest
Left Plank Hold 4 rounds of

:20 x :10 rest

CrossFit Endurance WOD (08.13.2009)
Swim: 3x (50m/y + 100m/y + 200m/y)
Bike: 3x ( 1/2mile + 1 mile+ 2 mile)
Run: 3x ( 200m + 400m+ 600m)
C2: 3x ( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

Stable News:
There are a lot of big things happening around here as we continue through the process of scheduling dates to host two CrossFit certifications up here in our very own Stable of doom:
CrossFit Run/Endurance Certification and CrossFit Olympic Lifting Certification.
What we need right now is a general idea of how many people are interested in attending each cert so we can accurately plan for the logistics involved. Feel free to shoot me an email or post comments if you are interested...
It's about time we take things to the next level.

Any of our athletes running the Cigna 5k are more than welcome to come by prior to the start and execute a race specific warm-up... remember how max effort days require us to prime ourselves for top level performance? Running a 5k time trial is no different.