''Viking Nancy'' (02.25.2010)

Richard Lansky defines the ''core'' in his article from USA Weightlifting Magazine:
"...the gross musculature of the anterior and posterior trunk, hips and mid back, as well as the smaller stabilizing muscles of these regions.

The core has two major functions,

1) Force transfer and stabilization and

2) Force reduction and stabilization. The first function is the exercise scientist's way of saying,

'You can't shoot a cannon out of a canoe' and the second function is the corollary, 'You can't catch what's shot at you in a canoe either."

Warm-up Drills (02.25.2010)
3:00 x Single-unders
Shoulder Dislocates (PVC)
2 Rounds at your own pace of
7 x Snatch Balance (45lbs)
7 x Overhead Squats(45lbs)
7 x Pull-ups
7 x Hang Squat Snatch (45lbs)
Hip Mobility Complex

''Viking Nancy'' (02.25.2010)

Complete 5 Rounds for time/max reps of
500m Row
Max Reps Possible x Overhead Squat (50% Bodyweight)

Post total time, the load used for overhead squats, and total number of reps to comments.

Skill Development (02.25.2010)
3 Rounds at your own pace of
12 x Pistols, alternating sides
12 x Hindu Push-ups

Notes: Scale as needed to execute a controlled full range of motion for both movements.

CrossFit Endurance Rest Day (02.25.2010)