''Parity'' (11.23.2010)

Warm-up Drills (11.23.2010)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
''Burgener Drill'' (2 Rounds-PVC)
-Shoulder Mobility Complex*
-Samson Stretch
-Inch Worms
-ITB Stretch

Notes: Today we will be covering some basics of mobility maintenance/training preparing for the shoulder girdle and rotator cuff. If you've been following along with the Mobility WOD website you're way ahead of the game, keep learning...
If you have no idea what a mobility WOD is you should probably start learning from/watching Coach Starrett right now.
There is a link posted daily under our Skill Development section that will take you directly to this invaluable resource.

''Parity'' (11.23.2010)
21-18-15-12-9-6-3 reps for time of
Front Squat (55-65%1RM)
GHD Sit-ups

Post loads and times to comments.

Skill Development (11.23.2010)
5-4-3-2-1 reps of
Turkish Get-Up Overhead Squat (40/25lbs-R)
Turkish Get-Up Overhead Squat (40/25lbs-L)
Hollow Rocks (2count)

Notes: Complete one Overhead Squat at the top end of each Turkish Get-up.

Mobility WOD

CrossFit Endurance WOD (11.23.2010)
''Long Intervals''
Swim: SC:3x300m Repeats hold within 15-20sec, Rest 45-60sec between repeats.
LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between repeats.
U:3x700m Repeats hold within 60-90sec, Rest 1-2min between repeats.
Bike: SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec between repeats.
LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min between repeats.
U:3x10mile Repeats Hold within 1-2min, Rest 4-8min between repeats.
Run: SC:3x1mile Repeats hold within 5-10sec, Rest 1-3min between repeats.
LC:2x5km Repeats, hold within 1-2min, Rest 5-10min between repeats.
U:3x5km Repeats, hold Repeats within 2-3min, Rest 5-15min between repeats.
C2: SC:3x1km Repeats hold within 3-5 sec, Rest 20-40sec between repeats.
LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec between repeats.
U:3x1800m Repeats hold within 10-15sec, Rest 1-2min between repeats.

Post times to comments.


Mtn Rob said...

14:55 95lbs

SRD said...

Well, well, well... I see everyone is slacking already. Today's WOD is a blast, and tomorrow's is absolutely epic. I'm fighting the urge to post it now and then watch as everyone's head explodes.

''Parity'' (11.23.2010)
21-18-15-12-9-6-3 reps for time of
Overhead Squat
GHD Sit-ups

21:40 with 115lbs (OHSquats)

I can tell it's going to be an interesting day when Dan peer pressures me to modify a workout so it can focus on everything I suck at in life. Which for me is 1. reaching things that aren't on ground level and 2. Overhead Squats.

I savored all 84 of them.

matt L said...

18:02 w/ 115lbs

After this WOD I felt like a new born deer trying to walk around the gym and come back to my senses.

But in all reality, my legs haven't felt this jello-like since I first started crossfit. Good to see the program never allows you to plateau, thanks samy.

Actually I take that back - I hate you sam

0 said...

14:53 @ 135


Anonymous said...


12:42 @ 115


Anonymous said...

13:33 @ 115#

Jeff B.