''Paleo Challenge Performance Metrics Final Tests'' (12.21.2011)

Warm-up Drills (12.21.2011)
**Specific to the training selected by each individual athlete. Guidelines and basics will be posted on the whiteboard, however, please feel free to approach any of CFNH's coaches should you need some help with anything.
We can't wait to see what our crew has become capable of...



''Paleo Challenge Performance Metrics Final Tests'' (12.21.2011)
Each athlete will be given a choice of re-testing one strength/power/stamina biased WOD as well as one GPP/CRE conditioning battery from the sections below (compiled from recently experienced training events).

Choose which to establish as a new personal record for comparison and progress analysis:
i. A new one rep maximum in any lift of choice (Example: Find 1-rep maximum Deadlift) OR,
ii. A new 'unbroken' body weight coorelative rep record (Example: Max reps of 1 x BW Back Squats)

Choose one of the following to re-test against it's prior personal record:
i. ''The Chief'' (11.18.2011)
ii. ''Nate'' (11.22.2011)
iii. "Persistence Hunting'' (11.23.20114)
iv. ''Tabata This!'' (11.28.2011)

Notes:1-Rep Maximum/Percentage Calculator

''CF Games 2011 Team WOD #4'' (12.21.2011)
In teams if 4 (2 Men and 2 Women) attempt to complete the following workload for time. Each task must be accomplished in the order it was undertaken (ie, all Pull-ups are completed before you go off and get an 8). Athletes are not restricted to any particular order.

For time:
250 x Pull-ups (C2B)
250 x Kettlebell swings (24/16kg)
250 x Double-unders
250 x Overhead squats (95/65lbs)

Post total team times to comments.

Mobility WOD

CrossFit Endurance WOD (12.21.2011)
''Distance:Time''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.