''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
-Pistols

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.