''Overhead Squats 3-3-3+ and Sorry John'' (12.31.2010)

Holiday Hours for Friday 12.31.2010:

Open 6-10am Only today.

Saturday Closed.

Have a great New Year and we'll see everyone Monday!

Warm-up Drills (12.31.2010)
Run 800m
''Burgener Drill'' (PVC/2Rnds)
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex

''Overhead Squats 3-3-3+'' (12.31.2010)
Work through the following sets of Overhead Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

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''Sorry John'' (12.31.2010)
Row 500m
10-9-8-7-6-5-4-3-2-1 reps each of
Burpee Jumping Pull-ups
KB Swings (32/24kg)
Row 500m

Mobility WOD

CrossFit Endurance WOD (12.31.2010)
''4 x Intervals''
Swim: 4 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 4 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries .
Run: 4 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 4 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

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