''M.E. Deadlift 3-3-1-1-1 and Deep End Nicole'' (12.20.2010)

Congratulations on your Level 1 CrossFit Cert, (S)Laura! Everyone at CFNH is proud to have you as a fellow 'cultist'.

Warm-up Drills (12.20.2010)
Row 750m
''Burgener Drill'' (PVC/2Rnds)
5 x Turkish Get-ups (L)
5 x Turkish Get-ups (R)
10 x Deadhang Pull-ups
15 x Hollow Rocks
-Samson Stretch
-Sumo Squats
-Cobra Stretch
-ITB Stretch

''M.E. Deadlift 3-3-1-1-1'' (12.20.2010)
Work through the following sets/reps of Deadlifts using progressively heavier loads in order to determine an accurate 1-rep maximum. Use the first two sets of 3 reps as your heavier warm-up sets.
3-3-1-1-1

Post loads to comments.

''Deep End Nicole'' (12.20.2010)
Complete as many rounds as possible in 15:00 of
Row 350
Max Reps x Handstand Push-ups

Notes: After completing each 350m Row execute 1 unbroken set of Handstand Push-ups. Coming down off the wall or reaching failure constitutes the end of a round.

Post rounds completed and total handstand push-ups to comments.

Mobility WOD

CrossFit Endurance WOD (12.20.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of (5:00 x 3:00 Rest)
During each of the 5:00 work periods go :15 max effort/wattage/cadence x :15 rest.

Post distances/wattage/cadences to comments.