''The Bear Complex II'' (06.01.2010)

Warm-up Drills (06.01.2010)
Run 800m
15 x Medicine Ball Cleans (20/14lbs)
15 x Wallball (20/14lbs)
Samson Stretch
Shoulder Opening Drill (wall)

''The Bear Complex II'' (06.01.2010)
Each athlete will be given five attempts to take the heaviest load possible through the Complex of barbell movements known as The Bear II.
One complete Bear Complex II has a total of 35 repetitions spread across a sequence of five barbell movements. Once an athlete begins an attempt the barbell must not be allowed to touch the ground again until the Complex is complete. If the bar does hit the deck prematurely a failure will be scored for that attempt. Resting in the front rack, across the shoulders, overhead, or in the hang position are all allowed.
The sequence of movements and rep scheme must remain intact for an attempt to be valid.
Rest as needed between attempts.

''The Bear Complex II''
7 Rounds of
1 x Power Clean
1 x Front Squat
1 x Press
1 x Push Press
1 x Push Jerk

Post loads attempted, completed, and/or failed.

Skill Development (06.01.2010)
Indulge in the Tabata Row, described below under the CFE Rowing section.

Post distances to comments.

CrossFit Endurance WOD (06.01.2010)
''Tabata Intervals''
8 Rounds of (:20 max effort 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.
C2: Damper Setting +2 from average preference.

Post distances to comments.

Memorial Day 2010

"Greater love has no one than this, that he lay down his life for his friends."

--U.S. Marines spray painted these words on a wall during their advance into the notoriously deadly insurgent held districts of Fallujah, Iraq.

Warm-up Drills (05.31.2010)

Speed Rope 2:00
Air Squat x 12 (45lbs)
Front Squat x 9 (45lbs)
Overhead Squat x 6 (45lbs)
Speed Rope 2:00
5 x Shoulder Dislocates
10 x Samson Stretch (Laterals, alt. legs)

''Memorial Day Homework WOD'' (05.31.2010)

Complete 7 Rounds individually for time, rest 2:00 between efforts.
Run 200m
21 x Air Squats

Post times to comments (7 scores total).

CrossFit Endurance Rest Day (05.31.2010)

''Enjoy Your Long Weekend'' (05.28.2010)

Stable News:
Memorial Day (Monday the 31st of May) we will be closed. Rid the fear from your hearts, however, there will be a WOD posted.

Warm-up Drills (05.28.2010)
Run 800m
12-9-6 reps each of
Thrusters (PVC)
Sumo Deadlift High Pull (PVC)
Shoulder Dislocates (PVC)
Inch Worms
Snatch Warm-up sets/reps based on load used for the primary WOD.

''Enjoy Your Long Weekend'' (05.28.2010)
3 Rounds for time of
Row 500m
15 x Snatch (115/75lbs)
30 x Wallball (20/14lbs)

Notes:Any variation of the snatch that goes from ground to overhead is acceptable. (Power, Squat Snatch, Muscle Snatch, etc.)

Post times to comments.

Skill Development (05.28.2010)
Complete the following at your own pace
20 x Pistols
Accumulate 1:00 of Ring Support in as few rounds as possible.

CrossFit Endurance WOD (05.28.2010)
''2x Time Trial''
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals

Post distances to comments.

''5km Time Trial'' (05.27.2010)

Warm-up Drills (05.27.2010)
Run 400m
2 Rounds of
9 x Air Squats
9 x Stiff Leg Deadlifts (45lbs)
7 x Push-ups
7 x Pull-ups
Samson Stretch

''5km Time Trial'' (05.27.2010)
Run 5km for time.

Post times to comments.

''Muscle-up Time Trial'' (05.27.2010)
Complete for time
30 x Muscle-ups

Post times to comments.

CrossFit Endurance WOD (05.27.2010)
''Tempo 85% or RPE 16''
Swim: SC: 12min, LC: 15min, U: 35min
Bike: SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min

Post times to comments.

''Marauder AMRAP'' (05.26.2010)

Warm-up Drills (05.26.2010)
800m Run
10 x Box Jumps (20'')
10 x Push-ups
10 x Medicine Ball Cleans
10 x Inch Worms

''Marauder AMRAP'' (05.26.2010)
Complete as many rounds as possible in 20:00 of
20 x Walking Lunges (10 reps each leg)
10 x Knees-2-Elbows
5 x Hang Power Clean and Jerk (135/95lbs)

Notes: 20-30lb Weight Vest challenge is in effect, post details of your epic undertaking.

Post rounds completed to comments.

Skill Development (05.26.2010)
3 Rounds at your own pace of
15 x Hip and Back Extensions
:15 x L-sit/V-sit Hold (paralettes)

CrossFit Endurance WOD (05.26.2010)
''4-6x Repeats''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30 sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5 sec in. 2 min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''Helen'' (05.25.2010)

Warm-up Drills (05.25.2010)
Row 1000m (500m Damper on 7, 500m Damper on 4)
9 Fundamentals x 5 Reps each (PVC)
Shoulder Dislocates
Hip Mobility Complex

''Helen'' (05.25.2010)
3 Rounds for time of
Complete 3 Rounds for time of
400m Run
21 x Kettlebell Swings (55lbs)
12 x Pull-ups

Post times to comments.

Skill Development (05.25.2010)
3 Rounds for time of
50 x Double-unders
(or 100 x Double-under attempts)
25 x GHD Sit-ups

Notes: Work towards the next step in developing your capacity for full range of motion GHD Sit-ups.

Post times to comments.

CrossFit Endurance Rest Day (05.25.2010)

''Heavy Front Squat Singles'' (05.24.2010)

Warm-up Drills (05.24.2010)
Run 400m
10 x Deadhang Pull-ups
15 x Burpees
Samson Stretch
Shoulder Opening Drill (wall)
Front Squat warm-up sets and reps as needed

''Heavy Front Squat Singles'' (05.24.2010)
With a 10:00 running clock work up to a one rep maximum for the Front Squat. Use no more than 5 total working sets (warm-up sets/reps occur before the clock starts running). Rest as needed between efforts.

Post loads and rest time taken to comments.

''Dizzybat Thrusters'' (05.24.2010)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Front Squat (65%1RM)
Handstand Push-ups

Notes: Unbroken Challenge... Manchester. Post it if you do it.

Post times to comments.

CrossFit Endurance WOD (05.24.2010)
Swim, Bike, Run, or Row (C2)
9 minute Time Trial.
This is an all out effort covering as much distance as possible in your respective discipline.

Post distances to comments.

''Precarious'' (05.21.2010)

Warm-up Drills (05.21.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3

''Precarious'' (05.21.2010)
250m Row
15 x Sumo Deadlift High Pull (95lbs)
15 x Snatch Balance (95lbs)
500m Row
12 x Sumo Deadlift High Pull (95lbs)
12 x Snatch Balance (95lbs)
750m Row
9 x Sumo Deadlift High Pull (95lbs)
9 x Snatch Balance (95lbs)

Notes: Use a 14'' grip for the Sumo Deadlift High Pulls. Snatch Balances must be to full squat depth with the bar held overhead until returning to the standing position.

Post times to comments.

Skill Development (05.21.2010)
50 x GHD Sit-ups at your own pace, work towards full Range of Motion.
Handstand Push-ups/Handstand Hold time drill:
Working with a partner or setting a repeating timer to beep every :20 see how long you can continuously execute 1 x Handstand Push-up (xrom on paralettes if possible) or :05 second handstand hold. 10:00 time limit.

CrossFit Endurance WOD (05.21.2010)
''Triple Repeats''
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 2x1200m, 2 min Recoveries, Best possible pace

Post times to comments.

''Shipwrecked Christine'' (05.20.2010)

Warm-up Drills (05.20.2010)
750m Row
2 Rounds of
10 x Push-ups
10 x KB Swings (16kg)
10 x Lateral Lunges (alt.legs)
Shoulder Dislocates (PVC)

''Shipwrecked Christine'' (05.20.2010)
3 Rounds for time of
7 x Deadlift (70%1RM)
21 x Box Jumps (24/20'')
400m Run

Notes: Use your 1 rep max scores from January 26, 2010 to calculate your loads for this WOD.

Post times to comments.

Skill Development (05.20.2010)
2 Rounds at your own pace of
30 x Toes-2-Bar or Knees-2-Elbows
15 x Snatch Balance (45lbs)

CrossFit Endurance WOD (05.20.2010)
10 rounds of (:30 on x :30 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.
C2: Damper Setting on 8-10.

Post distances to comments.

''Dirty Thirty III.'' (05.19.2010)

Warm-up Drills (05.19.2010)
Row 500m
2 Rounds of
9 x Thrusters (45lbs)
9 x Sumo Deadlift High Pull (45lbs)
12 x Abmat Sit-ups
Hip Mobility Complex

''Dirty Thirty III.'' (05.19.2010)
30 x Double-Unders
30 x Pull-ups
30 x Ring Dips
30 x GHD Sit-ups
30 x Wallball (20/14lbs)
30 x KB Swings (32/24kg)
30 x Box Jumps (24/20'')
30 x Medicine Ball Cleans (20/14lbs)
30 x Knees-2-Elbows
30 x Clapping Push-ups
30 x Walking Lunges (alt.legs)

Post times to comments.

Skill Development (05.19.2010)
Ring Support x Max Time
Rest as needed
L-sit on Rings using as few rounds as possible to accumulate twice the amount of time scored during the ring support effort.
Scale the L-sit to your current skill level, if possible strive to turn out and push hips forward, holding a tight midline. The further your hips drift back the easier the movement becomes.

Post details and resulting times/number of efforts to comments.

CrossFit Endurance Rest Day (05.19.2010)

''Valhalla'' (05.18.2010)

Warm-up Drills (05.18.2010)
Run 400m
2 Rounds of
7 x Deadhang Pull-ups
9 x Push-ups
12 x Air Squats
Samson Stretch

''Valhalla'' (05.18.2010)
Each work period has a 5 minute running clock.
Row until the 500m has been completed using any remaining time to execute as many rounds as possible of 5 x Shoulder to Overhead and 5 x Burpees.
There is a :45 second recovery interval before each subsequent round begins.
Each athlete will endure 4 total attempts.
500m Row / Max Rounds of
5 x Shoulder-to-Overhead (70% of 3RM)
5 x Burpees

Post rounds completed during each of the 4 attempts to comments.

Skill Development (05.18.2010)
Rest for tomorrow.

CrossFit Endurance WOD (05.18.2010)
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. Recover 1 minute 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.

''Badger'' (05.17.2010)

Warm-up Drills (05.17.2010)
Row 1000m
9 Fundamentals x 5 reps each (PVC)
Shoulder Opening Drill

''Badger'' (05.17.2010)
Complete 3 Rounds for time of
30 x Squat Clean (95/65lbs)
30 x Pull-ups
800m Run

Post times to comments.

Skill Development (05.17.2010)
2 Rounds at your own pace of
Max Reps Muscle-ups (Full extension with turn-out at bottom)
Max Reps Handstand Push-ups

Post reps per attempt (and any modifications for scaling) to comments.

CrossFit Endurance WOD (05.17.2010)
''Time Trial 7''
Swim: 12 minutes
Bike: 24 minutes
Run: 20 minutes
C2: 14 minutes

Cover as much distance as possible. Terrain and incline are your choice.

Post times to comments.

''Nancy'' (05.14.2010)

Warm-up Drills (05.14.2010)
Row x 5 minutes
''Burgener Drill''
3 Rounds (with PVC) of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3

''Nancy'' (05.14.2010)
Complete 5 Rounds for time of
400m Run
15 x Overhead Squats (95/65lbs)

Post times to comments.

Skill Development (05.14.2010)
Complete 2 Rounds of the following at your own pace
10 x Pistols (alt. legs)
10 x Supinated Deadhang Chin-ups (underhand grip)
10 x Turkish Get-ups (16kg, alt. sides)

CrossFit Endurance WOD (05.14.2010)
Swim, Bike, Run, or Row (C2)
4 Rounds of
5 minutes max effort x 3 minutes rest

Post distances to comments.

''Bon Voyage'' (05.13.2010)

Warm-up Drills (05.13.2010)
2:00 x Single-unders
2 Rounds of
8 x Medicine Ball Cleans
8 x Burpees
Shoulder Dislocates (PVC)

''Bon Voyage'' (05.13.2010)
Complete as many rounds as possible in 20:00 of
3 x Muscle-ups
12 x Air Squats
21 x Double-unders

Post rounds completed to comments.

Skill Development (05.13.2010)
Complete 2 Rounds at your own pace of
15 x Hollow Rocks
15 x Arch Rocks
15 x Roll-outs
15 x Back Extensions

CrossFit Endurance Rest Day (05.13.2010)

''Diane'' (05.12.2010)

Warm-up Drills (05.12.2010)
Run 800m
15 x Deadlift (45lbs)
15 x Front Squat (45lbs)
15 x Press (45lbs)
Warm-up sets and reps as needed for loads used during ''Diane''.

''Diane'' (05.12.2010)
Complete 21-15-9 reps for time of
Deadlift (225/185lbs)
Handstand Push-ups

Post times to comments.

Skill Development (05.12.2010)
3 Rounds of
Max reps x Deadhang Pull-ups
Max time x L-sit/V-sit
25 x GHD Sit-ups

Post cumulative reps and times to comments.

CrossFit Endurance WOD (05.12.2010)
''Ladders''
Swim, Bike,Run, or Row (C2)
3 min on x 3 min off,
2 min on x 2 min off,
1 min on x 1 min off,
2 min on x 2 min off,
3 min on x Done.

Post distances to comments.

''Heavy Push Press'' (05.11.2010)

Warm-up Drills (05.11.2010)
Row 750m
2 Rounds of
9 x Burpees
9 x Air Squats
9 x Deadhang Pull-ups
9 x Knees-2-Elbows
Shoulder Opening Drill
Lateral Samson Stretch

''Heavy Push Press'' (05.11.2010)
With a 10 minute running clock work up to a heavy 3 rep maximum on the Push Press. Use no more than five working sets, resting as needed between efforts.

Post loads to comments.

Skill Development (05.11.2010)
Complete 3 Rounds for time of
30 x Burpee Pick-ups (25lbs)
30 x Abmat Sit-ups

Notes: Burpee Pick-ups are simply a burpee executed over a 25lb bumper plate which is then hoisted overhead instead of the jumping-clap finisher.

Post times to comments.

CrossFit Endurance WOD (05.11.2010)

''Tempo 85-90%''
Swim: SC & LC:300m, U:800m
Bike: SC:10mile, LC:12mile, U:18mile
Run: SC:5k, LC:8k, U:15k
C2: 5k

Post times to comments.

''Row, Wallball, L Pull-up, Run Smasher'' (05.10.2010)

Stable News

This past weekend Laura was victorious in her Vermont/McNaughton 100 mile run. Rain, Thunder, Lightning, Sleet, Hail, Snow, Mud, Ice, and 24000 feet of elevation climb couldn't stop her.

We were humbled to see such a display of brutal mental toughness and physical capacity, common traits exhibited across the entire participating field of athletes.

The image posted today shows Laura (white jacket) right after crossing the finish line with an honor guard escort of her family.
Congratulations, Laura!

Warm-up Drills (05.10.2010)
Run 800m
9 Fundamentals x 7 reps each (45lbs)
Samson Stretch

''Row, Wallball, L Pull-up, Run Smasher'' (05.10.2010)
Complete the following for time
Row 1000m
21 x Wallball (20/14lbs)
21 x L-sit Pull-ups
15 x Wallball (20/14lbs)
15 x L-sit Pull-ups
9 x Wallball (20/14lbs)
9 x L-sit Pull-ups
Run 800m

Post times to comments.

CrossFit Endurance WOD (05.10.2010)
Complete the distance prescribed using the :20 seconds on x :10 seconds off ''Tabata'' work/rest ratio. Completely stop/rest during each :10 second rest period.
Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3K

Post number of intervals needed to complete the distance.

''Tabata This!'' (05.07.2010)

Weekend Hours Notice

This weekend we will be closed on Saturday, we appologize for any inconvenience this causes. Normal hours resume Monday and normal Saturday hours are back in effect next weekend.

Warm-up Drills (05.07.2010)
Run 800m
2 Rounds of
7 x Box Jumps
7 x Clapping Push-ups
7 x Jumping Pull-ups

''Tabata This!'' (05.07.2010)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post individual movement scores and totals to comments.

Skill Development (05.07.2010)
2 Rounds at your own pace of
9 x Hang Power Snatch (45lbs)
7 x Snatch Balance (45lbs)
5 x Overhead Squats (45lbs)

CrossFit Endurance Rest Day (05.07.2010)

''Blackjack II'' (05.06.2010)

Warm-up Drills (05.06.2010)
Row 500m
9 Fundamentals x 5 Reps each (PVC)
Hip Mobility Complex

''Blackjack II'' (05.06.2010)
9-15-21 reps for time of
KB Swings (32/24kg)
Ring Push-ups
Jump Squats (65/45lbs)

Post times to comments.

Skill Development (05.06.2010)
Complete the following for time
100 x GHD Sit-ups/Anchored Sit-ups

Post times to comments.

CrossFit Endurance WOD (05.06.2010)
Swim: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
Bike: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
Run: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
C2: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.

Post distances to comments.

''A Hard Knock'' (05.05.2010)

Warm-up Drills (05.05.2010)
Row 750m
2 Rounds of
7 x Burpees
7 x Deadhang Pull-ups
Samson Stretch

Shoulder Opening Drill

''A Hard Knock'' (05.05.2010)
Complete the following for time
Row 250m
15 x Handstand Push-ups
9 x Clean and Jerk (135/105lbs)
Row 500m
12 x Handstand Push-ups
7 x Clean and Jerk (135/105lbs)
Row 750m
9 x Handstand Push-ups
5 x Clean and Jerk (135/105lbs)

Post times to comments.

Skill Development (05.05.2010)
Complete 3 Rounds at your own pace of
20 x Abmat Sit-ups
15 x Back Extensions
:10 x L-sit/V-sit hold

CrossFit Endurance WOD (05.05.2010)
Swim, Bike, Run, or Row (C2)
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest

Hold maximum distance possible on work intervals.

Post distances to comments.

''Fight Camp'' (05.04.2010)

Warm-up Drills (05.04.2010)
200m Run

12 x Push-ups

12 x Abmat Sit-ups

12 x Air Squats

200m Run

''Fight Camp'' (05.04.2010)
Each of the following 5 Rounds has a 4:00 time limit, the remainder of which is used to execute as many repetitions as possible for the prescribed movement.
400m Run / Max Reps x Wallball (20/14lbs)
Rest :30
400m Run / Max Rep x Sumo Deadlift High Pull (75/65lbs)
Rest :30
400m Run / Max Rep x Box Jumps (24/20'')
Rest :30
400m Run / Max Rep x Push Press (75/65lbs)
Rest :30
400m Run / Max Kcal x Row

Post reps per movement/rounds to comments.

CrossFit Endurance WOD (05.04.2010)
Tempo 80-90%,

80% for the first half, 90% for the last half
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10 mile, LC:18 mile, U:25 mile
Run: SC:1.5 mile, LC: 5miles, U:10miles
C2: SC:2k, LC:5k, U:8k

Post times to comments.

''Max Effort Squat Cleans'' (05.03.2010)

''Life is just too easy.
Society is so cusioned that we have no opportunity for struggle.
People are bred to struggle.
We need to express that or be incomplete.''
-Gordon Ainsleigh, Founder of the Western State 100-mile Endurance Run

Warm-up Drills (05.03.2010)
Run 400m
With 65/45lbs complete the following at your own pace
5 x Deadlift
5 x Hang Power Clean (from mid thigh)
5 x Front Squat
5 x Hang Squat Clean (from mid thigh, received in full squat position)
5 x Squat Clean (using 65lbs and starting from the floor receive the bar in a full squat position)
Additional sets/reps as needed for Squat Cleans

''Max Effort Squat Cleans'' (05.03.2010)
With a 10 minute running clock build up to a single repetition maximum for the Squat Clean. Use no more than five working sets and resting as needed between efforts.

Post number of attempts, loads lifted/missed, and rest time taken to comments.

''Jackie'' (05.03.2010)
Complete the following for time
1000m Row
50 x Thrusters (45lbs)
30 x Pull-ups

Post times to comments.

CrossFit Endurance Rest Day (05.03.2010)