''Fight Gone Bad!'' (05.09.2011)

Thank you and Congratulations to all the athletes that assaulted Mount Snow and the Tough Mudder event. It was an amazing experience for us to just see the rallying of so many of our crew out there toiling away with reckless abandon. Team Sailorcrew and Team Mint absolutely wrecked it.
While our CrossFitters and Soccer Team crazies were submerged in mud or carrying logs another athlete of ours, Laura B., returned to McNaughton seeking vengeance... and came away from the 100 mile Ultra Endurance race with a 10+ hour personal record (Ten consecutive 10 mile laps up and down a mountain in Vermont). While this sounds insane and nearly impossible for most humans to achieve we can assure you it's even more awe inspiring to actually witness. Congratulations, Laura!

Warm-up Drills (05.09.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Burpees
9 x GHD Sit-ups
-Groiners
-Shoulder Dislocates (PVC)
-ITB Stretch
-Scorpion Stretch

''Fight Gone Bad!" (05.09.2011)
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
Those that want to endure the epic 5 Round version of Fight Gone Bad will first need to come away from Rounds 1-3 with 300+ points. Time to slay.

Skill Development (05.09.2011)
Work through two mobility WODs that represent areas of personal difficulty/weakness. Foam roll for 8-10 minutes... Aggressively.
This would be especially beneficial to those that participated in the various adventures during the weekend with us.

Mobility WOD

CrossFit Endurance Rest Day (05.09.2011)