''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.