''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

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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.

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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

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