''Barbara'' (03.11.2011)

Prelude:
For more than a month now we've been noticing the atmosphere and attitude of everyone in our crew changing for the better, most notably in how they approach their training. The WODs have been ruthless lately with a heavy emphasis on technique correction and developing lagging skill sets. Across the board we've seen athlete after athlete crush old nemesis skills/movements, and nothing worth doing is ever easy. Focusing on weak point movements or technically demanding skill sets ends up pissing everyone off at some level, your coaches (and comrades) included. CrossFitters are always hungry to thrash, go all out, and frenzy forward to that new PR and next level of fitness. Now when the time comes to measure our progress, or perhaps go out and compete, the difference such a level of dedication to developing foundational abilities and quality of movement has made will be profoundly realized.
Wondering where this is going?
Today's WOD selection is an epic way for us to say, 'keep killing it, beasts.' Simple, familiar, classic CrossFit bodyweight movements in a format that's quick and ruthless. Each round is individually timed. Range of motion and standards of movement are paramount... but we know every athlete here will enjoy storming through this pain-circus.
It's Friday. Show up ready to throwdown and play for blood, every second counts.

Warm-up Drills (03.11.2011)
Row 500m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Turkish Get-ups (L)
5 x Turkish Get-ups (R)
10 x Hollow Rocks/Hollow Holds
-Inchworms/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

Notes: Use 30/20lbs for the Turkish Get-ups. Hollow Holds are a scaled version of the Hollow Rock that has the athlete hold a position laying on their back that is identical to the top (contracted) position of a knees-2-elbows. Hold this position for a cumulative :10 per round if you are still working to develop Hollow Rocks.

''Barbara'' (03.11.2011)
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats

Notes: Sit-ups are Abmat Sit-ups with feet anchored under dumbbells.

Skill Development (03.11.2011)
Choose your most limiting mobility area and work on it for a minimum of 10:00. There are over a hundred videos now available on the Mobility WOD website to guide any level of athlete. Foam rolling might be a good idea as well, especially after the hell storm of a week everyone made it through.

Mobility WOD

CrossFit Endurance WOD (03.11.2011)
''2x5/5x1''
2 Rounds of (5:00 on x 2:00 rest)
Immediately follow the final 2:00 rest with:
5 Rounds of (1:00 on x :30 rest)

Hold max pace possible for each interval.

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