''Four Square'' (01.29.2010)

Warm-up Drills (01.29.2010)
3:00 x Single-Unders
15 x Jumping Pull-ups
15 x Burpees
Samson Stretch

''Four Square'' (01.29.2010)
Complete 4 rounds for time of
Row 250m
50ft x Walking Lunges
12 x Box Jumps (24'')
9 x Pull-ups

Post times to comments.

Skill Development (01.29.2010)
Enjoy the arctic weekend and rest up for Monday's epic challenge.

CrossFit Endurance WOD (01.29.2010)
Swim, Bike, Run, or Row (C2)
5 min on x 5 min off,
4 min on x 4 min off,
3 min on x 3 min off,
2 min on x 2 min off,
1 min on x Done

Post Distances to comments.

"The Chief" (01.28.2010)

Warm-up Drills (01.28.2010)
Row 750m
2 Rounds of
9 x Push-ups
9 x Deadlift (45lbs)
9 x Hang Power Clean (45lbs)
9 x Front Squat (45lbs)
18 x Walking Lunges

"The Chief" (01.28.2010)
Complete as many rounds as possible in 3 minutes of
3 x Power cleans (135lbs)
6 x Push-ups
9 x Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Skill Development (01.28.2010)
3 Rounds at your own pace of
25 x Back Extensions
25 x GHD Sit-ups

CrossFit Endurance Rest Day (01.28.2010)

''Frozen Shoulder Syndrome'' (01.27.2010)

Everyone at the Stable knows Dewy is a seriously dedicated CrossFitter.

It's evident in the way he throws himself into the fires of the WOD every day, always striving to exert himself to the max regardless of what each task might be or the potential pain associated... This type of mental disposition is something we recognize and respect, as it's what drives people like Dewy to new levels of achievement, it's what lets him come away from each trial by fire a more capable, proficient and fit athlete.

Congratulations, Dewy, we can not wait to see where you take this thing next.

Warm-up Drills (01.27.2010)
Row 500m (Damper Setting on 7)
9 Fundamentals x 7 each (45/20lbs)
Shoulder Dislocates (PVC)
Row 500m (Damper Setting on 4)

Notes: Find and record your power ratio for each 500m Row Interval. To determine your power ratio (for a particular distance, damper setting) take your avarage watts produced over the work interval and divide it by your bodyweight. Make sure you continue to collect this kind of information, as a small 500m Row piece will not provide you with the same quality of information that average wattage over a 3 or 5km would.

''Frozen Shoulder Syndrome'' (01.27.2010)
Complete the following for time:
Run 800m
20 x Pull-ups
15 x Push Press (115/75lbs)
20 x Pull-ups
15 x Push Press (115/75lbs)
20 x Pull-ups
15 x Push Press (115/75lbs)
Run 800m

Post times to comments.

Skill Development (01.27.2010)
10 Rounds at your own pace of:
1 x Left Leg Pistol (one-legged squat)
1 x Right Leg Pistol (one-legged squat)
5 x Overhead Squats (45lbs)

Notes: Use scaling as necessary to assist with developing these movements.
The links below will bring you to a series of video clips in which Adrian Bozman (a Coach/Trainer for both San Francisco CrossFit and CrossFit HQ) provides a wealth of insight into developing the pistol. These video articles are being shared through the CrossFit.com site as a publication of the CrossFit Journal. Poking around in the archives or exercise demo section on the Main Site will always be an excellent way to learn.

Adrian Bozman Trains the Pistol Part 1, CrossFit Journal
Adrian Bozman Trains the Pistol Part 2, CrossFit Journal
Adrian Bozman Trains the Pistol Part 3, CrossFit Journal

CrossFit Endurance WOD (01.27.2010)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries.
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat.
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.

''Heavy Deadlifts'' (01.26.2010)

Warm-up Drills (01.26.2010)
Row 500m
15 x Medicine Ball Cleans
15 x KB Swings
Deadlift Warm-up Sets/Reps

"Max Effort Deadlift Singles" (01.26.2010)
Deadlift 1-1-1-1-1

Post loads to comments.

Skill Development (01.26.2010)
5 Rounds for time of
15 x Burpee Pick-ups (45/25lbs)
15 x Knees-2-Elbows

Notes: Perform a Burpee Pick-up with your chest centered over a bumper plate or odd object on the ground (25/45lbs in this case). When jumping your feet from the prone push-up position towards your hands grab the item and take it anyway possible from ground to overhead. Bring the item back down and place it beneath you, moving directly into your next Burpee Pick-up. A dropped object from any height negates the previous repetition.

Post times to comments.

CrossFit Endurance WOD (01.26.2010)
''Time Trials''
Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT
Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT
C2: 8k TT

Post times to comments.

''Blue Monday'' (01.25.2010)

Warm-up Drills (01.25.2010)
Row 1000m
2 Rounds of
10 x Dead-hang Pull-ups
10 x Push-ups
10 x GHD Sit-ups
10 x Air Squats
20 x Double-Unders
or
80 x Single-Unders

''Blue Monday'' (01.25.2010)
Complete as many reps as possible for each time/movement interval:
2:00 x Double-Unders
2:00 x Wallball (20lbs)
1:30 x Double-Unders
1:30 x Wallball (20lbs)
1:00 x Double-Unders
1:00 x Wallball (20lbs)
:30 x Double-Unders
:30 x Wallball (20lbs)

Post total points to comments.

Skill Development (01.25.2010)
5 Rounds of
:10 x Ring L-sit
3 x Ring Dips
:10 x Ring Support

CrossFit Endurance WOD (01.25.2010)
8 Rounds of (:20 max effort x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Your Worst Damper Setting.

Post distances to comments.

''Row, Ring Dip, H.S.Clean, Burpee Met.Con.'' (01.22.2010)

Warm-up Drills (01.22.2010)
800m Run
Samson Stretch

''Burgener Drill Clean Sequence''
2 Rounds of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Clean x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Clean x 3

Notes: Start Round #1 of the ''Burgener Drill'' with a wooden dowel or length of PVC pipe before moving up to a 45lb Barbell for Round #2.

''Row, Ring Dip, H.S.Clean, Burpee Met.Con.'' (01.22.2010)

Complete 21-15-9 reps for time of the following:
Row (calories)
Ring Dips
Hang Squat Cleans (115lbs)
Burpees

Post times to comments.

Skill Development (01.22.2010)
Complete the following at your own pace:
L-sit/V-sit Hold x 30 seconds
Abmat Sit-ups x 30
Hollow Rock x 15 (2-count reps)
Knees-2-Elbows x 15
Prone Plank Hold x 1 minute

Video Link: Coach Tucker's educational video on the ''Hollow Rock''

CrossFit Endurance Rest Day (01.22.2010)

''Fr-AMRAP'' (01.21.2010)

Warm-up Drills (01.21.2010)
Speed Rope x 3:00
18 x Jumping Pull-ups
Speed Rope x 2:00
18 x Thrusters (PVC)
Speed Rope x 1:00

''Fr-AMRAP'' (01.21.2010)
Complete as many rounds as possible in 20:00 of
10 x Thrusters (65lbs)
10 x Pull-ups (Chest-2-Bar)

Notes: CrossFitters that have developed Chest-2-Bar Pull-ups should execute them for as long as they are able to over the course of the ''AMRAP''. If at any point during the WOD an athlete reaches their performance limit for C2B's they may substitute in traditional ''chin-over-bar'' Pull-ups. If such a substitution becomes necessary make sure to record, and then post (along with individual score in the comments section), the round in which the change occurred.

Post rounds completed to comments.

Skill Development (01.21.2010)
Complete the following at your own pace, rest as needed between rounds.
21 x Back Extensions
21 x Hip Extensions
21 x Hip and Back Extensions

Video Link: Back Extension, Hip Extension, Hip and Back Extension

CrossFit Endurance WOD (01.21.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of:
1 min on x 3 min off
1 min on x 3 min off
1 min on x 3 min off

These interval sets are to be done at maximal effort.

Post distances to comments.

''Tabata Thrash-Up II.'' (01.20.2010)

Stable News
Opening the gym on Tuesday was like falling down a rabbit hole. Blinking several times and rubbing my eyes did nothing to diminish what I assumed was an early morning hallucination ... somehow our two lonely plyo-boxes had procreated overnight.
For CrossFitters to question such a miracle would have been blasphemy, instead our morning crew put these wooden wonders to use the best way possible; for time. The post-wod decision was unanimous, the boxes were absolutely not mirages. Everyone's legs agreed.
It took a bit of sleuthing but I finally learned who had gifted us these tools of our trade; Walter!

Walter trains with the dedicated athletes in our late afternoon Pain-Circus, and we all owe him a serious, ''Thank you''.
Expert craftsmanship skills are immediately evident, each box is heavy duty enough to easily withstand all the airborne hatred our athletes can produce. We can't thank Walter enough for the time and effort he spent helping take our facility to a new level.

Our family here at CrossFit New Hampshire has become something very special;
A unique community of athletes built around and drawn to distinct qualities of character rarely encountered among our peers in other venues of society.

Warm-up Drills (01.20.2010)
Run 800m
9 Fundamentals x 7 Reps Each (45lbs/20lbs)
Shoulder Opening Drill (Wall)
Hip Mobility Complex
Foam Roller

''Tabata Thrash-Up II.'' (01.20.2010)
Alternate between the following two movements for
16 intervals of
(:20 max reps x :10 rest)
Push-ups
Sit-ups (GHD or Anchored)

Post lowest score for each movement to comments.

Skill Development (01.20.2010)
Row 1000m for time.

Notes: Damper settings should be what currently provides you with your best power ratio. This will be the first of many trials by fire, keep collecting that data!

Post times, settings, power ratio over the 1000m, and any notes so far interpreting rowing technique pro's and con's.

CrossFit Endurance WOD (01.20.2010)
90% of best time for your set distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post distances to comments.

''Legs, Lungs, Legs'' (01.19.2010)

Warm-up Drills (01.19.2010)
Row 500m (Damper Setting on 5)
Samson Stretch
Shoulder Dislocates (PVC)
2 Rounds of
9 x Burpee Box Jumps (20'')
9 x Stiff-Leg Deadlift (45lbs)
9 x Back Squat (45lbs)

Notes: Find your power ratio for the 500m Row interval.

''Legs, Lungs, Legs'' (01.19.2010)
Run 400m
3 Rounds of
15 x Back Squat (60%1RM)
15 x Box Jumps (24/20'')
Run 400m

Post times to comments.

Notes: Those athletes that still do not have enough rep record data to project loads to use for the WOD will need to use a few additional back squat warm-up sets to make such a determination.
Saturdays from 9-11 would be an excellent time for our CrossFitters to work in a short strength/skill day to help establish some baseline information, which can only help us add new depth to the effective specificity of our training.

Skill Development (01.19.2010)
Complete the following for time:
50 x Ring Dips
50 x Knees-2-Elbows/Toes-2-Bar

Notes: All reps must have a complete and controlled range of motion during execution, time is a secondary priority. Scale as needed to emphasize weaknesses in range of motion or technique.

Post times to comments.

CrossFit Endurance WOD (01.19.2010)
8 Rounds of (:20 x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed
C2: Damper Setting at Personal Best

Post distances to comments.

''Seeing Snowflakes'' (01.18.2010)

Warm-up Drills (01.18.2010)
Row 1000m (Use the damper setting that represents your worst power ratio for this 1000m piece and work to correct any technique that hampers your efficiency)
2 Rounds at your own pace of
10 x Box Jumps (20'')
10 x Dead-hang Pull-ups
10 x Push-ups
10 x GHD Sit-ups

''Seeing Snowflakes'' (01.18.2010)
Complete the following for time,

21-18-15-12-9-6-3 reps each of
Medicine Ball Cleans (20lbs)
Double-Unders
KB Swings (24kg)

Post times to comments.

Skill Development (01.18.2010)
2 Rounds at your own pace of
1:00 Handstand Hold (against wall)
10 x Hindu Push-ups
or
2 Rounds at your own pace of
:30 Handstand Hold
7 x Handstand Push-ups
:30 Handstand Hold

(Each round should be attempted as a single, continuous set of holds to reps back to holds)

Post details, perceived strengths, and difficulties to comments.

CrossFit Endurance Rest Day (01.18.2010)

''Run, Wallball, SDHP Met.Con.'' (01.15.2010)

Warm-up Drills (01.15.2010)
500m Row (Damper 7)
9 Fundamentals x 5 reps each
500m Row (Damper 1)

Notes: Record power ratio for both 500m Row intervals.

''Run, Wallball, SDHP Met.Con.'' (01.15.2010)
Complete 3 Rounds for time of
400m Run
21 x Wallball (20lbs)
12 x Sumo Deadlift High-Pull (95lbs)

Post times to comments.

Skill Development (01.15.2010)
2 Rounds at your own pace of
1:00 x Cumulative Ring Support
21 x Hip and Back Extensions

CrossFit Endurance WOD (01.15.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of
(7:00 max distance x 3:00 Rest)

Post distances to comments.

''Overhead Squat, Burpee, Snatch AMRAP'' (01.14.2010)

Warm-up Drills (01.14.2010)
Row 500m (Damper setting on 8)
3 Rounds x Burgener Drill (PVC)
i. Down and Up x 3 reps
ii. Elbows High and Outside x 3 reps
iii. Muscle Snatch x 3 reps
iv. Lands x 3 reps
v. Drops x 3 reps
vi. 3 Position Squat Snatch x 3 reps

Notes: Record your power ratio for the 500m Row.

''Overhead Squat, Burpee, Snatch AMRAP'' (01.14.2010)
Complete as many rounds as possible in 15:00 of
9 x Overhead Squats (65lbs)
9 x Lateral Burpees
9 x Hang Power Snatch (65lbs)

Notes: Lateral Burpees are executed with your body paralell (lengthwise) to the barbell. At the top of the movement you jump up and over the bar sideways repeating the burpee on the other side. Every lateral jump over the bar completes one rep.

Post rounds completed to comments.

Skill Development (01.14.2010)
2 Rounds for time of
Max L-sit/V-sit Hold for time
21 x GHD Sit-ups

CrossFit Endurance WOD (01.14.2010)
Cover as much distance as possible in the prescribed time limit.
Swim: 15 minutes
Bike: 40 minutes
Run: 40 minutes
C2: 15 minutes

Post distances to comments.

''Max Effort Pull-ups, Overhead and Gassed'' (01.13.2010)

Warm-up Drills (01.12.2010)
800m Run
12 x Medicine Ball Cleans (20lbs)
12 x Thrusters (45lbs)
Hip Mobility Complex
Shoulder Dislocates (PVC)

''Max Effort Pull-ups'' (01.13.2010)
Weighted Pull-ups 3-1-1-1

Notes: If you are still using bands for assistance substitute 3 Rounds for Max Reps of Deadhang Pull-ups with 1 minute of rest (minimum) between efforts.

Post loads/reps to comments.

''Overhead and Gassed'' (01.13.2010)
5 rounds for time of:
3 x Shoulder Press
4 x Push Presses
5 x Push Jerks
200m Row

Notes: Use 70-75% of your previous Shoulder Press single rep max to determine load used for all three overhead movements.
(Example: Strict Press 1RM 155 x .75 = Load used for Shoulder Press, Push Press, and Push Jerk.)

Post times and loads used to comments.

CrossFit Endurance WOD (01.13.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds of (1:20 max effort x :60 rest)

Post distances to comments.

''Modified Warrior's Cove Chipper'' (01.12.2010)

Warm-up Drills (01.12.2010)
Row 500m (Damper setting on 6)
12-9-6 reps each of:
Burpees
Knees-2-Elbows
Row 500m (Damper setting on 3)

Notes: Take your average wattage for both 500m intervals and divide by your bodyweight to get your power ratio.
We will be collecting information over various distances, damper placements, and % maximal efforts to give ourselves a better idea of what settings help us produce the highest and most efficient level of power. The mechanics of rowing play a critical role in the accuracy of this data, always strive for perfection over every pull of the handle.
If you are unfamiliar with the use of your Concept2 Monitor (most likely a PM3 or PM4) then follow the link below to their website for instructions and visual aids. This site is also an excellent resource for learning proper rowing technique, explore and learn.
Concept2.com

''Modified Warrior's Cove Chipper'' (01.12.2010)
Complete the following for time
50 x KB Swings (16kg)
100 x Mountain Climbers
15 x Clapping Push-ups
15 x Pull-ups
25 x V-ups
25 X Air Squats
10 x Burpees
50 x Abmat Sit-ups
20 x Box Jumps (20'')
20 x Walking Lunges (alt. legs)
10 x Pull-ups
10 x Push-ups
100 x Flutter Kicks
10 x Burpees
100 x Mountain Climbers
15 x Pull-ups
15 x Hindu Push-ups
20 x Lateral Lunges (alt. legs)
25 x KB Swings (16kg)

Post times to comments.

Skill Development (01.12.2010)
3 Rounds of 21 Double-Unders, resting as needed between rounds.
Or
3 Rounds of 21 x Double-Under Attempts, where each attempt must be preceded by 3-5 rapid single-unders.
(Example: Single, Single, Single, Double-Under Attempt)

CrossFit Endurance Rest Day (01.12.2010)

''The Odyssey I.'' (01.11.2010)

''Hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. Necessary in that without powerful, controlled hip extension you are not functioning anywhere near your potential. Sufficient in the sense that everyone we've met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force.''--CrossFit Training Guide: Movements

Warm-up Drills (01.11.2010)
400m Run
2 Rounds of
9 x Dead-hang Pull-ups
9 x Push-ups
9 x Abmat Sit-ups
9 x Air Squats
Deadlift preparation sets/reps as needed

''The Odyssey I.'' (01.11.2010)
Complete the following for time
Row 500m
10-9-8-7-6-5-4-3-2-1 reps each of
Deadlift (60-70%1RM)
Ring Dips
Row 500m

Post times and loads used to comments.

Notes: Please be sure to keep an accurate log of successful max efforts and rep records as we progress through the following months of strife. We will use all data available to us to optimize our potential gains.

Skill Development (01.11.2010)
30 x Jump Squats (Emphasis on full hip extension)
*Start in a half-squat position (leg position identical to the Hang Clean/Snatch stance). Use a violent and complete hip extension to initiate the jump. After full extension complete the repetition by landing in a deep squat position. Stand to half-squat and repeat.

CrossFit Endurance WOD (01.11.2010)
(:20 max effort x :10 rest) x Prescriped Distance Until Completion
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post rounds completed to comments.

''Lunge, Pull-up, Sit-up Met.Con.'' (01.08.2010)

Warm-up Drills (01.08.2010)
1000m Row (Holding Bodyweight x 1.5+ watts)
9 Fundamentals x 5 reps each (45lbs/20lbs)
Hip Mobility Complex

''Lunge, Pull-up, Sit-up Met.Con.'' (01.08.2010)
Complete the following for time:
100 ft Walking Lunges
21 x Pull-ups
21 x Abmat Sit-ups
100 ft Walking Lunges
18 x Pull-ups
18 x Abmat Sit-ups
100 ft Walking Lunges
15 x Pull-ups
15 x Abmat Sit-ups
100 ft Walking Lunges
12 x Pull-ups
12 x Abmat Sit-ups
100 ft Walking Lunges
9 x Pull-ups
9 x Abmat Sit-ups
100 ft Walking Lunges
6 x Pull-ups
6 x Abmat Sit-ups

Post times to comments.

Skill Development (01.08.2010)
30 x Hang Squat Snatch (45lbs)

CrossFit Endurance WOD (01.08.2010)
''Tempo 85-90%''
Swim: 1000m/y total, at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total, at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total, at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total, at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

''Tabata Thrash-Up I.'' (01.07.2010)

Warm-up Drills (01.07.2010)

50 x Single-unders (moderate pace)

15 x Overhead Squats (45lbs)

35 x Single-unders (as quick as possible)

15 x Sumo Deadlift High-Pulls

20x Double-unders

''Tabata Thrash-Up I.'' (01.07.2010)

Alternate between the following two movements for

16 intervals of

(:20 max reps x :10 rest)

Box Jumps (20'')

Double-Unders

Each rep is one point.

Post total points after all 16 intervals to comments.

Skill Development (01.07.2010)

Complete 30-20-10 reps each of

GHD Sit-ups

Stiff-Leg Deadlift (45lbs)

Rest as needed to complete each set unbroken.

GHD range of motion is determined by current experience level with the movement.

CrossFit Endurance WOD (01.07.2010)
''Rumination''
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post distances and splits to comments.

''Cindy's Hybrid AMRAP'' (01.06.2010)

Warm-up Drills (01.06.2010)
500m Row
15 x Burpees
15 x Medicine Ball Cleans (20lbs)
Shoulder Opening Drill

''Cindy's Hybrid AMRAP'' (01.06.2010)
Complete as many rounds as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
#Rnd x Clean and Jerk (135/95lbs)

Example: On Round #3 you would complete 5 x Pull-ups, 10 x Push-ups, 15 x Air Squats, and 3 x Clean and Jerk (135/95lbs). On Round #4 you would complete 5 x Pull-ups, 10 x Push-ups, 15 x Air Squats, and 4 x Clean and Jerk (135/95lbs).

Post rounds completed to comments.

Skill Development (01.06.2010)
10 x Handstand Push-ups
or
Accumulate 1:30 x Handstand Hold (Wall) in as few sets as possible.
or
Accumulate :45 x Freestanding Handstand Hold in as few sets as possible.
Notes: For all sets use strict and controlled technique. Maintain a tight hollow position through the mid-line, open shoulders fully, and keep from any extreme arching off the wall (HSPU's).

CrossFit Endurance Rest Day (01.06.2010)

''Fran'' (01.05.2010)

Warm-up Drills (01.05.2010)
750m Row
15-12-9 reps each of
Thrusters (PVC)
Jumping Pull-ups

''Fran'' (01.05.2010)
Complete 21-15-9 reps for time of:
Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Skill Development (01.05.2010)
20 x One-Leg Squats (alternate sides)
Use a box, bumpers, or rings to assist with scaling if this movement is unfamiliar to you.

CrossFit Endurance WOD (01.05.2010)
''2x Time Intervals''
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals

Post distances to comments.

''Shake Off The Dust'' (01.04.2010)

Warm-up Drills (01.04.2010)
Speed Rope x 2:00
9 Fundamentals x 10 reps each
Samson Stretch
Shoulder Dislocate Drills

''Shake Off The Dust'' (01.10.2009)
3 Rounds for time of
500m Row
21 x Wallball (20lbs)

Post times to comments.

Skill Development (01.04.2009)
3 Rounds at your own pace of
15 x Back Extensions
:15 x L-sit/V-sit

CrossFit Endurance WOD (01.10.2009)
''Hill Climb/Weighted Time Trial''
Swim: 500m, add a t-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10, Add 10-20lb weighted Vest.

Post times to comments.

''Homework'' (01.01.2010)

"From time immemorial, mankind has struggled for existence against the hazards of the elements, wild animals, pestilence, and a common enemy, fellow man. The determining factor in his ability to cope with the environment has rested largely up on the individual's own physical prowess, mental alertness, and general well being, for history records the story of a survival of the fit."
- From Mass Exercise, chapter 1, The Need for Physical Education, United States Naval Institute, 1943

Warm-up Drills (01.01.2010)

1 mile Run

Burpees x 12

V-Ups x 12

Hip Mobility Complex

''Homework'' (01.01.2010)

Complete as many rounds as possible in 15:00 of

100ft x Walking Lunges

15 x Push-ups

12 x Hindu Push-ups

9 x Clapping Push-ups

Post rounds completed to comments.

Skill Development (01.01.2010)

Use a household utility handle as a barbell if you have to, string can even work well, but make sure you watch this video and execute the drills with as much attention to detail as possible.

Demo Video:''The Burgener Drill''
3 Rounds x Burgener Drill (PVC/45lbs)
i. Down and Up x 3 reps
ii. Elbows High and Outside x 3 reps
iii. Muscle Snatch x 3 reps
iv. Lands x 3 reps
v. Drops x 3 reps
vi. High-Hang Squat Snatch x 3 reps

CrossFit Endurance WOD (01.01.2109)
8 Rounds of (:30 max effort x :20 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Divide average wattage by bodyweight to find power ratio.

Post distances and details to comments.