''Press 5-5-5+ & Irene''(08.26.2011)

Warm-up Drills (08.26.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Groiners
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-ITB Stretch
-Calf/Soleus Stretch

''Press 5-5-5+''(08.26.2011)
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

''Irene'' (08.26.2011)
Complete as many rounds as possible in 15:00 of
Row 250m
3 x Muscle-ups
5 x Thrusters (115/85lbs)

Notes: Each set of Thrusters must be completed ''Unbroken''.
Athletes may rest with the bar in the front rack or hang positions only. If the barbell hits the deck prematurely the set is terminated and must be attempted again from the first rep.
Scaling for today's Muscle-ups: 9 x Pull-ups and 9 x Ring Dips (strict) per round.
If the transition is the under-developed component and Pull-up/Ring Dip technique and work capacity aren't an issue then there are two additional scaling options:
6 x elevated foot supported Muscle-ups or 6 x Jumping Muscle-ups.

Food for thought: Every single CrossFitter in our crew stands to gain as much from these scaled training options as they are willing to put into proper technique and execution (the same being universally true with anything we apply ourselves to). A 'great' score today is only relative to the quality of the movement it represents. Choosing to remain satisfied with sub-par movement will forever inhibit our chances of developing into that which we truly have the potential to become.
Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.26.2011)
''2x2:1''
Swim, Bike, Run, or Row (C2)
2 Rounds of
(10:00 on x 5:00 rest)
Then move immediately onto the following:
2 Rounds of (2:00 on x 1:00 rest)

Hold distances/speeds/watts as consistent as possible on each interval.

Post distances/speeds/watts to comments.