''A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently and die gallantly. Specialization is for insects.'' --Robert Heinlein
Warm-up Drills (07.01.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 9 Fundamentals x 5 reps each (PVC/45lbs) -Sumo Squats -Shoulder Opening Drill (wall) -Inchworms/Cobra Stretch -Scorpion Stretch
''Sherbert'' (07.01.2011) Complete as many rounds as possible in 15:00 of Run 200m 5 x Push/Split Jerk (135/95lbs) 10 x Burpees
Post times to comments.
Skill Development (07.01.2011) Take the time today to and work through the basic fundamentals of technique and function for your choice of the movements listed below. Introduce yourself to something you might not have known you could accomplish, play around, challenge yourself to learn, and develop a baseline for these skill sets and the components of fitness required to master them. -Handstand Walking -Handstand Push-ups -Headstand/Handstand Balancing -Rope Climbing -L-sit/V-sit variations -Ring Levers/Inversions -Pistols
Warm-up Drills (6.30.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 3 Rounds of 7 x Medicine Ball Cleans 7 x Push-ups (CFGS) -Sumo Squats -Shoulder Opening Drill (wall) -Shoulder Dislocates (PVC) -Inchworms/Cobra Stretch -Scorpion Stretch
''Snatch/Overhead Squat Complex'' (6.30.2011) 5 Rounds of 2 x Snatch (%1RM) Max Reps x Overhead Squat (%1RM)
Notes: Work through each Snatch/Overhead Squat Complex with your choice of the loads listed below, which are based on percentages of each athlete's current 1-Rep maximum (1RM). Rest a minimum of 1:00 between efforts. 50%(warm-up)/60%/70%/80%/90%/95% 1-Rep Maximum/Percentage Calculator
Post loads and reps per set to comments.
''R.I.C.E. Is Not Paleo'' (6.30.2011) Complete for time Row 250m 50 x GHD Sit-ups 100 x Double-unders Row 250m 35 x GHD Sit-ups 70 x Double-unders Row 250m 20 x GHD Sit-ups 40 x Double-unders
CrossFit Endurance WOD (6.30.2011) ''10xSprints'' Swim: 20 x 25m/y all out sprints (start and finish mid-pool, no wall starts) w/ 1 minute recoveries. Bike: 8 x 1k all out sprints w/ 2 minute recoveries. Run: 10 x 100m all out sprints with :90 sec recoveries. C2: 10 x 125m all out sprints w/ 1 minute recoveries.
The Top Two Paleo Challenge Champions 1st Place: Tommy Hammond 2nd Place: Nick Fortin We are intensely proud of the effort and dedication that all of our athletes put into this nutrition and lifestyle improvement based challenge. Tommy came in first place and will be awarded a 300 dollar cash pot, Nick Fortin was the second place winner and will be awarded a month of training at CrossFit New Hampshire. Congratulations to Tommy, Nick, and everyone that joined them in diligently toiling away for the last 30 days. What's next? Once we have permission from a couple more participants we will hopefully be sharing a top ten list for each of the test metrics; Performance/Capacity Increases, Body Composition and Metrics, and Weekly Food Logs (application of the Paleo principals). The data and results will blow everyone away... So don't even think about stopping here if you've made it this far already. It's time to find out exactly how far each of our crew could take this thing, as most have only scratched the surface of their true potential. The final step in running the challenge will be for us to review and refine the entire 30-day event before planning whatever course, lecture, seminar, or challenge our athletes want to see on the horizon. What better way to draw our crew closer together and provide them everything we can to ensure they are experiencing constant, profound, and broadly inclusive fitness gains. Keep killing it, beasts.
Warm-up Drills (06.29.2011) Row 1000m ''Burgener Drill'' (3rnds/PVC) 3 Rounds of 5 x Burpees 10 x Hip and Back Extensions 15 x GHD Sit-ups -Samson Stretch -ITB Stretch (band) -Shoulder Dislocates (PVC) -Sumo Squats
''300: The Helot Challenge'' (06.29.2011) 25 x Pull-ups 50 x Deadlifts (135/95lbs) 50 x Push-ups 50 x Box Jumps (24/20'') 50 x Floor Wipers (135/95lbs) 50 x DB/KB Clean and Jerk 25 x Pull-ups
Notes: Athletes will be using Dumbbells or Kettlebells of their choice for the Clean and Jerk reps. The original version of this workout was done with 35lb KB's and calls for 15lbs for females. That's not how we roll. Expect to be double fisting at least 35lbs, although we will accept 25 reps per arm with a single 53lb/24kg Kettlebell (or heavier).
Skill Development (06.29.2011) Rest for tomorrow. Initiative would demand foam rolling and working through a mobility WOD representative of a current personal limitation.
Our Paleo Performance Nutrition Champions will be crowned today and officially announced in tomorrow's post!
Warm-up Drills (06.28.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 3 Rounds of 12 x Abmat Sit-ups 10 x Walking Lunges 8 x Push-ups -Groiners -Shoulder Dislocates (PVC) -Wall Squat -ITB Stretch -Inchworms/Cobra Stretch
''Back Squat 5-3-1+'' (06.28.2011) Work through the following sets of Back Squat 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%
CrossFit Endurance WOD (06.28.2011) ''Tempo 85-95%'' Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles Run: 10k total: at 85% for first 5km then pick it up to 95% on the last 5km C2: 3000m total: at 85% first 1500m, recover 1 minute, then 95% for second 1500m
Warm-up Drills (06.27.2011) Row 750m ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 9 x Push-ups 12 x Back Extensions 15 x Air Squats -Sumo Squats -Shoulder Opening Drill (wall) -Inchworms/Cobra Stretch -Scorpion Stretch
''Press 3-3-3+'' (06.27.2011) Work through the following sets of Press 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%
''Pig Egg'' (06.27.2011) 3 Rounds for time of 200m Portage (40/20lbs) Ring Row x 20 KB Swings x 20
Notes: During the 200m Portage (which is simply running with a slam/medicine ball held overhead) athletes must: 1. Run 2. Keep the medicine ball above their heads during any forward movement. Walking or resting/supporting/carrying the medicine ball in any manner other than extended overhead earns 5 x Burpee Pick-ups on the spot. KB Swings and Ring Rows may be partitioned during each round.
CrossFit Endurance WOD (06.27.2011) ''10x1:1'' Swim: 10 x 75m/y repeats, rest/recovery is exact time it took to complete the interval. 1:1 Ratio Bike: 10 x 1 mile repeats, rest/recovery is exact time it took to complete the interval. 1:1 Ratio Run: 10 x 400m repeats, rest/recovery is exact time it took to complete the interval. 1:1 Ratio C2: 10 x 40 cals repeats, rest/recovery is exact time it took to complete the interval. 1:1 Ratio
''CrossFit Games 2011 Thruster Ladder'' (06.25.2011) Athletes will have :20 seconds to take a barbell from the ground and execute one thruster at a specified weight. If successful the athlete is given :10 seconds to transition to the next barbell. Scoring will be based on the maximum load lifted with a Thruster within the work interval allotted. See below for loads:
Warm-up Drills (06.24.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 9 Fundamentals x 5 reps each (PVC/45lbs) -Sumo Squats -Shoulder Opening Drill (wall) -Inchworms/Cobra Stretch -Scorpion Stretch
''Heavy Push/Split Jerk % Ladder'' (06.24.2011) Warm-up Sets: Warm-up by working through incrementally heavier loads as needed before moving through the heavy % based sets/reps. Use your true one rep maximum only to determine loads.
Push/Split Jerk % Sets: 5 x 70% 3 x 80% 3 x 90% 3 x 90% 1-3 x 95% 1-3 x 95% 1-3 x 95%
Notes: Attempt to execute each set without dropping the barbell between reps. The last three heavy sets require a minimum of one successful lift at the load prescribed. Those athletes that decide to try for 2-3 successful lifts with 95% of their max may dump the bar between reps, providing they immediately bring it back to a front rack position and proceed. 1-Rep Maximum/Percentage Calculator
Post loads/reps for each set to comments.
''Thumper'' (06.24.2011) Complete as many reps as possible during each of the following work intervals. 2:00 x Double-unders 2:00 x Wallball (20/14lbs) 1:30 x Double-unders 1:30 x Wallball (20/14lbs) 1:00 x Double-unders 1:00 x Wallball (20/14lbs) :30 x Double-unders :30 x Wallball (20/14lbs)
CrossFit Endurance WOD (06.24.2011) ''Mack's :20 x :10'' Complete the prescribed distance in as few rounds as possible of (:20 on x :10) rest Swim: 800m Bike: 5mi Run: 2mi C2: 3km
Warm-up Drills (06.23.2011) Row 3 Minutes ''Burgener Drill'' (3Rnds/PVC-45lbs) 3 Rounds of 7 x Medicine Ball Cleans (20lbs) 7 x Push-ups (CFGS) -Sumo Squats -Shoulder Dislocates -Inchworms/Cobra Stretch -Scorpion Stretch
''Heavy Snatch Doubles'' (06.23.2011) With a 12:00 running clock execute 2 x Snatch/Power Snatch (70-80%1RM) every minute on the minute.
Notes: Attempt to 'tap-and-go' for the second rep without re-gripping or resting the bar for any length of time in the hang position or on the floor. Athletes that are still focused solely on developing their technical proficiency with the Snatch/Power Snatch are encouraged to perform two sets of 1 rep each minute to reinforce consistently sound mechanics. 1-Rep Maximum/Percentage Calculator
''The World Is Yours'' (06.23.2011) Complete for time 1 x C2B Pull-ups 10 x Ring Push-ups 2 x C2B Pull-ups 9 x Ring Push-ups 3 x C2B Pull-ups 8 x Ring Push-ups 4 x C2B Pull-ups 7 x Ring Push-ups 5 x C2B Pull-ups 6 x Ring Push-ups 6 x C2B Pull-ups 5 x Ring Push-ups 7 x C2B Pull-ups 4 x Ring Push-ups 8 x C2B Pull-ups 3 x Ring Push-ups 9 x C2B Pull-ups 1 x Ring Push-ups 10 x C2B Pull-ups Rest 1:00... Select and Complete the Time Stamp Tax of your choice.
Notes: Complete the following C2B Pull-up/Ring Push-up 'Over-Under Ladder' for time. Finishing the initial workload is only the primary goal today; athletes need to take the total number of minutes they spent working through the C2B Pull-ups and Ring Push-ups and multiply it by their choice of Time Stamp Taxes (see below), the resulting amount of reps for the selected movement will then be completed for time/distance. Taxation Option A. Total Time in Minutes x Row (:10) for max distance Taxation Option B. Total Time in Minutes x Slamball/Sledgehammer x 15 reps for time
Warm-up Drills (06.22.2011) 3 Rounds of Speed Rope (1:00 on x :15 rest) 3 Rounds of 5 x Pull-ups 7 x Clapping Push-ups 9 x Air Squats -Walking Toe Touches (hamstring stretch) -Groiners -Shoulder Dislocates (PVC) -Scorpion Stretch
''Back Squat 3-3-3+'' (06.22.2011) Work through the following sets of Back Squats 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%
''Digested'' (06.22.2011) Complete as many rounds as possible in 10:00 of 10 x Goblet Squats (32/24kg) 10 x Box Jumps (24/20'') 20 x GHD Sit-ups - Rest 1:00 - Complete as many rounds as possible in 5:00 of 6 x Goblet Squats (32/24kg) 6 x Box Jumps (24/20'') 12 x GHD Sit-ups
Notes: Complete the 10:00 AMRAP, rest for a full 1:00 and then storm through the half-ling 5:00 AMRAP. For those really itching to throwdown today: Sub in 1-arm KB Overhead Squats with the same load for the Goblet Squats. More? Ok. Take your Box Jumps up to a daunting new height of 32'', and round out the ruthlessness by grabbing a 10-25lb bumper plate (or odd object of choice) and hugging it across your chest for the GHD Sit-ups. This one's going to sting.
Post Rounds completed for parts 1 and 2 to comments.
''Will I am young myself and know little about the aging process, here is what I have noticed so far: As you grow old you begin to know many things. You are told that your ideas are only as good as the commodities that they are able to manifest. Slowly, you begin to accumulate many things and you build 4 walls around you. You may use these walls to show yourself to others. To say, 'This is who I am'. But soon you become defined and constrained by these walls... This does not have to be your fate. We all have a choice, an opportunity, to let ourselves go, to take risks... to reject mediocrity and demand excitement in every minute that we breathe.'' --Speech written and orated by Jordash (A son of Genoa)
The excerpt above was taken from the Bedford senior high school graduation speech, which was written and delivered by Jordan, Geno's son. I had a chance to read the original speech and found myself instantly pulled in by Jordan's words which left me feeling as though I had just been told something I (we) should know, something that should be obvious to all of us. Perhaps the message here is something of a universal truth that most people are too afraid to confront, or too blissfully ignorant to realize. I'll let everyone decide for themselves: Read the text if you have some time, as I feel it clearly embodies a deep perspective on the subject of choosing how to live one's life. Thoughts/opinions are encouraged in the comments section, where I will also be posting the whole speech (pending permission).
Warm-up Drills (06.21.2011) Row 500m ''Burgener Drill'' (3Rnds/PVC/45lbs) 2 Rounds of 7 x Front Squat 7 x Press (45lbs) 7 x Thrusters (45lbs) 15 x Toes-2-Bar (strict) -Samson Stretch -Inchworms/Cobra Stretch -Leg Swings (front-back,side-side) -Shoulder Opening Drill (wall)
''Press 5-5-5+'' (06.21.2011) Work through the following sets of Presses 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 65% 5 x 75% 5+ x 85%
''Conscientious Objector'' (06.21.2011) Complete for time Run 400m 21 x Hang Power Clean (115/85lbs) 21 x Lateral Burpees 15 x Hang Power Clean (115/85lbs) 15 x Lateral Burpees 9 x Hang Power Clean (115/85lbs) 9 x Lateral Burpees Run 400m
Notes: Hang Power Clean Demo Video Lateral Burpees are performed as normal with a lateral jump over your barbell at the end of each rep.
CrossFit Endurance WOD (06.21.2011) ''10 x :30 Second Hill Sprints'' Swim: 10 x :30 sec Sprints all out efforts using paddles and buoy… 2 minute recoveries between efforts. Bike: 10 x :30 sec Hill Sprints, all out efforts. Recoveries are how long it takes to descend back to the starting point, 2:00 is the max time for each rest interval. Ergometers or Tension Trainers use steady/heavy tension. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts. Run: 10 x :30 sec Hill Sprints. Rest :30 at the top of the hill/finish point before descending at an easy pace, resting an additional 1:00 at the start point. Treadmills use 7-10% grade. 2 minute recoveries between efforts. C2: 10 x :30 sec Sprints all out efforts. Damper setting is the athlete’s choice. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.
CrossFit New Hampshire will be closed Saturday and Sunday. Normal weekend hours will return next weekend.
'Pick Your Poison' Re-Test: Choose one of the following two WODs for your Paleo Performance Metric Re-Test. The Skill Development is also one of your tests... no sandbagging.
Warm-up Drills (06.17.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 6 x Deadhang Pull-ups 8 x Push-ups (CFGS) 10 x Air Squats -Sumo Squats -Shoulder Opening Drill (wall) -Inchworms/Cobra Stretch -Scorpion Stretch
''Heavy Grace'' Complete for time 30 x Squat Clean and Jerk (155/115lbs)
Notes: The Barbell must come from the ground, pass through a full front squat, and move overhead via Press, Push Press, Push Jerk, or Split Jerk. Athletes may also Thruster the load overhead from the full Front Squat position for a repetition to be legitimate. Get some.
Post times to comments.
''Mountain Top'' Complete as many rounds/reps as possible in 10:00 of 5 x Handstand Push-ups 7 x KB Swings (Heavy) 9 x Box Jumps (24/20'')
Post rounds/reps completed to comments.
Skill Development (06.17.2011) Choose either Tabata GHD Sit-ups or Max L-sit time accumulated in 2:00.
Post total reps or cumulative seconds to comments.
Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
''A crisis may contain the germ of a new idea.'' --Bevo, via Genoa Salami
Warm-up Drills (06.15.2011) Run 800m ''Burgener Drill'' (PVC/3Rnds) 12-9-6 reps each of: Medicine Ball Cleans Push-ups -Groiners -Shoulder Dislocates (PVC) -Scorpion Stretch -ITB Stretch
''The Texas Wind'' (06.15.2011) 3 Rounds for time of Run 200m 3 Sets of 5 x Tire Flips 10 x Tire Bounds 15 x Wallball (20/14lbs)
Notes: Unbroken Challenge today. Tire bounds are a fluid double jump into the center of, and then out the other side of the tire. Seek Glory, find yourself.
Post times to comments.
Skill Development (06.15.2011) 3-5 Rounds at your own pace of 20ft Handstand Walk :10 x L-sit/V-sit 15 x Knees-2-Elbows (strict) 20 x GHD Sit-ups
CrossFit Endurance WOD (06.15.2011) ''Hill Repeats'' Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries
Warm-up Drills (06.14.2011) Row 3 Minutes ''Burgener Drill'' (2Rnds/PVC) 2 Rounds of 10 x Jumping Pull-ups 10 x Burpees -Groiners -Scorpion Stretch -Inch Worms -Shoulder Opening Drill (wall)
''Back Squat 5-5-5+'' (06.14.2011) Work through the following sets of Back Squats 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 65% 5 x 75% 5+ x 85%
''Tabata Bliss'' (06.14.2011) Complete the following in as few rounds as possible: 100 x Walking Lunges Then... Complete as many reps as possible during each work interval: 8 Rounds of (:20 x :10 rest) x Pull-ups 8 Rounds of (:20 x :10 rest) x Ring Dips
Post rounds needed to complete walking lunges and highest/lowest scores from Pull-ups and Ring Dips.
Paleo Performance Nutrition Challenge Participants: When you come into the gym this week you'll be able to spy a glimpse of the epic choices available for our athletes to undertake for their performance metrics final test. The choices for you to re-test will be yours and yours alone. You'll be picking 3-5 tasks out of 10 pairs, each pair representing mutually exclusive fitness domains. Additionally this week everyone needs to be pinched, taped, weighed and measured for their body metrics before Friday (after pics for those that want them can be taken as well). We are currently working feverishly to finish up the food log grading. Please also remember to submit your votes (to sdaghir@gmail.com) for the peer you feel has made the best gains, worked the hardest, or remained the most disciplined over the course of the challenge. Glory will be bountiful for the two crowned victors, but we can't emphasize enough how amazing it has been for us to witness the profound changes among our entire crew of athletes; Performance Gains, Physical Appearance, Overall Health, Body Composition, Body Weight, Mental Disposition... It's just unreal to see so many showing this level of dedication. We couldn't be happier or prouder of the work that everyone has put in. Keep killing it freaks, more to come.
Warm-up Drills (06.13.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 6 x Deadhang Pull-ups 8 x Hindu Push-ups 10 x Air Squats 12 x GHD Sit-ups -Sumo Squats -Inchworms/Cobra Stretch -Scorpion Stretch -Shoulder Opening Drill (band)
''M.E. Press'' (06.13.2011) Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up)
Notes: Work up to a heavy/PR single rep maximum Snatch/Power Snatch, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Athletes should choose either the full Squat Snatch or Power Snatch as the lift they will be working on developing for the next few weeks. Rest a minimum of 1:00 between attempts.
CrossFit Endurance WOD (06.10.2011) ''4-6 Intervals'' Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries. Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
CrossFit Endurance WOD (06.09.2011) ''Intervals'' 8 Rounds of (:30 on x :20 rest) 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. Do not reduce the speed! C2: Damper Setting 6+
''M.E. Back Squat'' (06.08.2011) Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up) 3 x 50% (warm-up) 3 x 60% (warm-up)
CrossFit Endurance WOD (06.08.2011) ''Tempo 80-85%'' Choose time based on the length of the event you are currently training for. Swim: SC:10min, LC:15min, U:20min Bike: SC:60min, LC: 75min, U:90min Run: SC:25min, LC: 60min, U:75min C2: SC:15min, LC:20min, U:25min
Warm-up Drills (06.07.2011) Run 800m ''Burgener Drill'' (3rnds/PVC) 3 Rounds of 5 x Burpee Jumping Pull-ups 10 x Hip and Back Extensions 15 x GHD Sit-ups -Samson Stretch -ITB Stretch (band) -Shoulder Opening Drill (wall) -Sumo Squats -Foam Roll
''Bench Press Ascension Ladder'' (06.07.2011) With a continuously running clock do one rep of Bench Press (body weight) the first minute, two reps of Bench Press (body weight) the second minute, three reps of Bench Press (body weight) the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post rounds completed and total repetitions to comments.
''Black Lung II'' (06.07.2011) 6-9 Rounds of Maximum Effort Rowing (1:00 on x :30 rest)
Notes: Accumulate as many meters as possible during the work intervals. If athletes can still hold within 10m of the previous interval they may continue for up to 9 rounds of oxygen indebtedness.
Post total meters, average wattage, and damper setting used to comments.
Warm-up Drills (06.06.2011) Row 1000m ''Burgener Drill'' (3Rnds/PVC) 3 Rounds of 5 x Deadhang Chin-ups 5 x Push-ups :15 x L-sit -Groiners -Shoulder Opening Drill (wall) -Shoulder/Front Rack Stretch (band) -ITB Stretch -Scorpion Stretch
''Dear Rick, Kalsu. Love, CFNH'' (06.06.2011) Complete for time 100 x Thrusters
Notes: Every minute begins with 5 x Burpees. If you've done this before use the appropriate load and attempt to set a personal record.
Post times to comments.
Skill Development (06.06.2011) Rest and foam roll, you've made it through a week's worth of WODs that represent a daunting amount of physical toil and hardship (everyone can thank Rick for today's hellish crucible) ... and we've seen nothing but unreal performances across the board. There's only a couple more training days this week before we get to begin testing out on the performance metrics, turn in the final week of food logs, take some measurements, and crown our top two Paleo ninjas that won this month's challenge.
''Make-up WODs/Test Metrics'' (06.04.2011) CFNH is open today from 9-11am for those that need to make-up any training or Test Metrics that were missed.
Don't forget to turn in your food logs for week three! Almost through the 30 day challenge, you Paleo Freaks.
Warm-up Drills (06.03.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 5 x Deadhang Chin-ups 10 x Push-ups 15 x GHD Sit-ups 20 x Air Squats -Groiners -Scorpion Stretch -Shoulder Dislocates (PVC) -Inchworms/Cobra Stretch
''CF Games: Regional Qualifiers WOD 4'' (06.03.2011) Complete the following for time 100 x Pull-ups 100 x KB Swings (24/16kgs) 100 x Double-unders 100 x Overhead Squats (95/65lbs)
Notes: Athletes will have the option of doing this WOD as written or as a 20:00 AMRAP with each round requiring 10 repetitions of each movement.
CrossFit Endurance WOD (06.03.2011) ''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
Warm-up Drills (06.02.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 3 Rounds of 7 x Medicine Ball Cleans 7 x Push-ups -Sumo Squats -Inchworms/Cobra Stretch -Shoulder Dislocates (PVC) -ITB Stretch -Foam Roller
''CF Games: Regional Qualifiers WOD 3'' (06.02.2011) Complete the following for time 20 x Kcal (Row) 30 x Burpees 40 x Dumbbell Ground-2-Overhead (45/35lbs) 50 x Toes-to-bar 100ft x Overhead Walking Lunge (45/25lbs) 150ft x Sprint
''A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently and die gallantly. Specialization is for insects.'' 
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