''Heavy Press 5-5-5'' (11.01.2010)

"It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people.
Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the patriotic zeal, the independence and freedom of her people were at their height. Athletic professionalism for the few and a lack of strenuous participation among the many brought about a decline in the national physical stamina and a consequent decline in the power of Greece.
The same may be said of the great Roman Empire and of Egypt. History indicates, too, that a decadent nation realizes the costly blunder it has made only after defeat at the hands of a physically superior enemy. A period of reorganization follows and attempts are made to imbue the nation with the need of physical improvement."
--"Gymnastics and Tumbling", Aviation Training Division, Office of the Chief of Naval Operations, US Navy, 1944.
CrossFit.com Archives

Warm-up Drills (11.01.2010)
Run 800m
''Burgener Drill"
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Abmat Sit-ups
12 x Air Squats
-Shoulder Opening Drill (wall)
-Samson Stretch
-ITB Stretch
-Groiners

''Heavy Press 5-5-5'' (11.01.2010)
Warm-up Sets (% of 1RM)
3 x 50%1RM
3 x 60%1RM
3 x 70%1RM

Press 5-5-5

Work through three progressively heavier sets of Strict Presses for 5 reps each, attempting a personal rep record if possible.

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''Winter Is Coming'' (11.01.2010)
3 Rounds for time of
Run 400m
15 x Pull-ups
25 x GHD Sit-ups

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Mobility WOD

CrossFit Endurance WOD (11.01.2010)
''Time Trial''
Swim: SC:10min LC:15min U:20min
Bike: SC:20min LC:30min U:60min
Run: SC:20min LC:30min U:60min
C2: SC:10min LC:15min U:20min

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