''Sherbert'' (07.01.2011)

''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

Mobility WOD

CrossFit Endurance WOD (07.01.2011)
Swim, Bike, Run, or Row (C2)
4 Round of (5:00 on x 3:00 rest)

Hold the maximal pace/distances/wattage possible for each 5 minute work interval.

Post distance/power metrics/cadence/tempo to comments.


Justin said...

3 rds 1 burpee

- Bieber

Anonymous said...

4 rds @ 85lbs.

Mtn Rob said...

3 rnds + run

Anonymous said...

4 rounds + run

Anonymous said...

5 rounds flat


0 said...

"Colonel Sherbert"
Run 200m
5 x Jerks @ 155
10 x Burpees

5 Rounds + 200m, 2 Jerks

Atabat L-Sits

"Goat WOD"
Five Rounds for Time
1 x Legless Rope Climb
2 x HSPUs on 45# Bumpers
3 x Pistols on Box [R]
3 x Pistols on Box [L]


This morning was an absolute blast to be a part of. From watching noobs taking Sherbert to the streets; to trying not to hurl my guts out alongside Nate, Derek and Anne; to nailing out some nasty movement goats and hamstring tightness with Samy; this was a thoroughly enjoyable way to kick off the weekend.


SRD said...

It was UNREAL seeing the last heat of the am take off at a sprint, Nate, Bert, Anne and Derek killed it today. Lots of PR's and firsts (Nice work rope climbing Anne).

Couldn't help but WOD after seeing that crew get after it like that.

Run 200m
5 x Push Jerks
10 x Burpees

6 Rounds + 200m Run w/ 155lbs

Anne said...

Guys- that was great this morning! Awesome way to start the weekend!!!! Some day I will learn to breath through the run

3 rds + run (95lbs)

And oh yeah- I climbed a rope today!!!! That was the best part!

Derek said...

"Sherbert" with 155lbs
4 Rounds +run and 2 Push Jerks

The morning session was awesome!!!! Thanks to Nate, Bert, Anne and Samy for the motivation. That is what CrossFit is all about.

Peter said...

Sherbert w/95#

4 rounds + 200m, thanks to Samy's "encouragement"

Nice job Anne!!! It is the progress we all see that makes it rewarding.

Anonymous said...

Cant wait to do this WOD tomorrow!!!
AM: CFE Tabata 20/10 Run
PM: 6mi

Anonymous said...

Time enough for love, good book by RH!

Waldo said...

4rds + run
did the first 1.5 rounds as clean and jerks.