''Deadlift 3-3-3+ and Harlot'' (05.10.2011)

The Paleo Challenge is Coming...
Wednesday (05.11.2011) we will begin distributing the Paleo Challenge Information packets which contain the competition details, nutritional guidelines, external resources, and food log material to those CrossFitters that wish to participate.
There will be a class/registration meeting for the Challenge this Friday evening (6:30pm, roughly 1 hour in length) where we will be able to answer any questions, take participants' baseline statistics and get our crew prepared so that this thing can kick into high gear for a Monday start.

It's time to finally realize what true potential is.

Warm-up Drills (05.10.2011)
Row 750m
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
5 x Push-ups
10 x Hip and Back Extensions
15 x Abmat Sit-ups
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Scorpion Stretch
-ITB Stretch

''Deadlift 3-3-3+'' (05.10.2011)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition 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: Those athletes that are using Deficit or Sumo Deadlifts for this strength rotation will be disregarding the %'s and the plus sets and simply working through three progressively heavier sets of 3 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown.

1-Rep Maximum/Percentage Calculator

''Harlot'' (05.10.2011)
Complete for time
Run 800m
30 x Muscle-ups
Run 800m

Notes: Scaling Options are as follows
3 x False Grip Ring Pull-ups and 3 x Ring Dips (strict)
4 x Pull-ups and 4 x Ring Dips (strict)
Any athlete that can not complete a full range of motion Ring Dip under control and without kipping should be performing Static Dips to develop their foundation of strength/proficiency for this movement.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.10.2011)
''Mack's :20 x :10''
Complete the distance prescribed for the sport of your choice (that which best represents the event you are currently preparing for) in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post number of rounds needed to complete the distance to comments.