''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.