''Deadlift 3-3-3+ & Mahi Mahi'' (12.20.2011)

**Wednesday marks the conclusion of the Paleo Challenge!
Important Information for participants:
There will be a section posted on the whiteboard with time slots available for athletes to sign up for their post challenge body metrics (weight, BF%, BMI). Measurements kick off Tuesday.
Every competitor is expected to sign themselves up and keep accountable to the schedule should they wish to get their final measurements, we will NOT be providing measurements/testing during any time other than the hours provided on the whiteboard.
Wednesday we will be running a concurrent Open Gym format of training for participants in the challenge to re-test their performance/fitness capacity. Any re-test must be validated by one of the CFNH coaches. The options to select from will be posted along with the daily WOD on Wednesday.
Food logs will need to be submitted no later than Wednesday so that there is enough time for grading.
We would like to declare the victors as well as any honorable mentions by the holiday weekend and ask everyone's assistance in doing so by adhering to the guidelines above. Email Samy or Marcus with any questions.
Hang in there and keep killing it for a few more days! This is one hell of a close race to the finish...

Warm-up Drills (12.19.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
5 x Deadhang Chin-ups
10 x Burpees (Thanks Joel)
15 x Sit-ups (GHD/Abmat)
10 x Push-ups (CFGS)
5 x Deadhang Chin-ups
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Deadlift 3-3-3+'' (12.19.2011)
Work through the following sets of Deadlifts using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

Notes:1-Rep Maximum/Percentage Calculator

''Mahi Mahi'' (12.19.2011)
Complete as many rounds as possible in 12:00
Row 30kcal
10 x Overhead Squats (95/65lbs)
7 x L-sit Pull-ups

Mobility WOD

CrossFit Endurance WOD (12.19.2011)
''5x1:3''
Swim, Bike, Run or Row (C2)
5 Rounds of
(1:00 x 3:00 rest)

Post distances to comments.