''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.