''Weighted Pull-ups & Respek'' (09.19.2011)

Congratulations to all of our athletes that crushed their Reach The Beach event this weekend!

We also would like to thank everyone that came out to join us in smashing ourselves as well as those who supported our fundraising efforts during the Fight Gone Bad 6 Campaign. Not only is it always an unreal experience to share in some physical hardship with our crew but we managed to get some serious cash together in a few short days to support an amazing cause...
We just can not say enough about the depth of character this community represents.

Warm-up Drills (09.19.2011)
Run 800m
15-12-9 reps each of
Push-ups (CFGS)
Abwheel Roll-outs
Air Squats
-Sumo Squats
-Scorpion Stretch
-ITB Stretch
-Calf/Soleus Stretch
-Shoulder Opening Drill (wall)

''Weighted Pull-ups 5-3-3-1-1'' (09.19.2011)
Warm-up as necessary before working up to and establishing a new 5 rep, 3 rep, and single rep heavy/maximum Weighted Pull-up (or Chin-up) PR.

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups or negative ROM scaling options. Through hardship comes the strength you seek!
Today we are going be adopting a new capacity standard straight from the mind of Dan John in order to give our crew some valuable perspective with measurable objectivity:
One rep maximum Pull-up/Chin-up PR's (take bodyweight plus the added load and see if it is equal to your Bench Press.
Take your Bench Press 1RM and see if it equals your Front Squat 1RM.
Your Front Squat 1RM should also equal your Power Clean 1RM.
How close are you? Where do you need the most work?
This is a simple and effective way of evaluating the balance of strength and power across several movements we encounter often in our training... embrace and enjoy toiling away towards this new standard/challenge. Get some, freaks.
1-Rep Maximum/Percentage Calculator

''Respek'' (09.19.2011)
For time:
50-40-30-20-10 reps each of
Wallball (20/14lbs)
KB Swings (24/16kg)

Notes: Who's go this one Unbroken? Earn the right to use the Burly... Mobility WOD

CrossFit Endurance Rest Day (09.19.2011)