''Deadlift 5-3-1+ & Isabella'' (05.18.2011)

Congratulations to Alison and Jorge who just welcomed their new baby daughter, Isabella, into the world...
Today we toil and suffer in celebration as the WOD bears her name!

Warm-up Drills (05.18.2011)
Row 3:00
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Hindu Push-ups
10 x Air Squats
-Groiners
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Shoulder Dislocates

''Deadlift 5-3-1+'' (05.18.2011)
Work through the following sets of Deadlift 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)
5 x 75%
3 x 85%
1+ x 95%

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 work through three progressively heavier sets of 5-3-1 reps each. Approach a load that feels 'heavy' but doesn't force a technique breakdown.
1-Rep Maximum/Percentage Calculator

''Isabella'' (05.18.2011)
Complete for time
Run 800m
50 x Ring Dips
30 x Burpees

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Mobility WOD

CrossFit Endurance WOD (05.18.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

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