''Viking Nicole'' (08.11.2009)

"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through obstruction.''
--William James

Warm-up Drills (08.11.2009)
Accumulate 1:00 of Double Unders or 4:00 of Single Unders
15-12-9-6-3 reps each of
Windshield Wipers
Stiff-Legged Deadlifts
Execute the prescribed workload with constant control over the movements, especially if they are new to you.

''Viking Nicole'' (08.11.2009)
Complete as many rounds in 20:00 as possible of
350m Row
Burpees max reps
Taking burpees to maximal rep sets requires that they be strung together with constantly progressive movements by the athlete. Stopping anywhere in the range of motion, transitions included, constitutes the end of a set. Standards for the burpee include quads or chest touching the ground at the bottom of the push-up, a visible clearance off the ground during the jump, and ears visible through the arms during the clap overhead (same as any overhead movement).

Post total reps for each round to comments.

Skill Development (08.11.2009)
3 Rounds of
10 Clean and Jerk (45lbs)
Take as much rest as needed between rounds.
Work specifically on applying the principals of the Burgener Drills.
All cleans are squat cleans.

CrossFit Endurance WOD (08.11.2009)
Complete the following 1:00 time ladder for your choice of
Swim, Bike, Run, or Row (C2)
1min on, 1 min off,
1 min on, 50 sec off,
1 min on, 40 sec off,
1 min on, 30 sec off,
1 min on 20 sec off,
1 min on, 10 sec off,
Go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Post distances to comments.