''Press 5-5-5+ & Conscienctious Objector'' (06.21.2011)

''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%

Notes:1-Rep Maximum/Percentage Calculator

''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.

Post times to comments.

Mobility WOD

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.

Post distances/terrain notes to comments.