''Red Dawn'' (10.18.2010)

Warm-up Drills (10.18.2010)
Row 1000m (See Notes)
3 Rounds of
12 x Push-ups
12 x Air Squats
9 x Deadhang Pull-ups (Supinated)
-Samson Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms

Notes: For the Rowing portion of the Warm-up Drills use a damper setting of 1. Rowing with the damper setting this low will make each pull feel like it provides far less resistance (Remember to take note of how much wattage you are producing during the first 20 pulls or so).

Athletes attempting to compensate for the likely degradation of pace/time will usually begin increasing their number of strokes per minute. Raising the number of strokes per minute will NOT yield a better performance, emphasizing the following will:

While remaining focused on ideal/proper Rowing mechanics attempt to dramatically slow the speed of each stroke's ''recovery'' phase (return towards the flywheel).

The drive and recovery speeds should be as consistent as possible from stroke to stroke. Maintaining this consistency is as simple as applying the following points of performance. The chain should remain taught during the entire pull and recovery; slack in the line, slapping, and other irregular motion should be interpreted as too much speed on the return.

Hint: Keep the following thought on a repeating loop in your brain during the warm-up, ''About 1 second on the way out and 2 seconds on the way back in''.

''Red Dawn'' (10.18.2010)
Complete the following for time
12 x Tire Flips
6 x Clean and Jerk (135/95lbs)
Run 400m
9 x Tire Flips
9 x Clean and Jerk (135/95lbs)
Run 400m
6 x Tire Flips
12 x Clean and Jerk (135/95lbs)

Post times to comments.

Skill Development (10.18.2010)
3 Rounds at your own pace of
10 x KB L2R Cross Chops (24/16kg)
10 x KB R2L Cross Chops (24/16kg)
25 x Abmat Sit-ups (Anchored)

Mobility WOD

CrossFit Endurance WOD (10.18.2010)
''10 x Maximum Wattage Holds''
Bike: 10 Rounds of
1:00 (holding bodyweight for wattage) x :10 (maximum wattage)
Rest x 2:00
C2: 10 Rounds of
1:00 (holding bodyweight for wattage) x 8 Strokes (maximum wattage)
Rest x 2:00

Notes: Those that Swim or Run during their CrossFit Endurance WODs may indulge in their choice of Biking or Rowing for today's training evolution. The training tools for these particular sports are capable of measuring, recording, and displaying very accurate wattage data.

Post maximum wattage, bodyweight, and maximum wattage divided by bodyweight to comments.