''Sail'' (12.20.2011)

''And those who were seen dancing were thought to be insane by those who could not hear the music.''

Warm-up Drills (12.20.2011)
Row 2:00
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
10 x Air Squats
15 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Strech
-Sumo Squats (wall)
11 x Burpees (Thanks Joel)

''Sail'' (12.20.2011)
For time:
30 x Walking Lunges (Alt.Legs)
20 x Pull-ups
35 x Box Jumps (24/20'')
30 x Ring Dips
20 x Toes-2-Bar
35 x Sumo Deadlift High-Pull (65/45lbs)
30 x Slamball (40/20lbs)
20 x Medicine Ball Cleans (40/20lbs)
35 x GHD Sit-ups
30 x Thrusters (65/45lbs)
20 x Back Extensions
3 x Rope Climbs

Notes: Find Videos with Points of Performance Here

Mobility WOD

Skill Development (12.20.2011)
Eat Paleo, Drink Tequila, and be merry.
You've all made it through the Paleo Challenge as of tomorrow! Congratulations, freaks. Now it's time to rest up (ie; foam rolling, mobility wods, contrast showers) and prepare for one final trial by fire... The Performance Metrics Re-test.

Hints/Details of the Performance Metrics Re-test format:
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).
a. Choose which to establish as a new personal record for comparison and progress analysis:
A new one rep maximum in any lift of choice (Example: Find 1-rep maximum Deadlift)

A new 'unbroken' body weight coorelative rep record (Example: Max reps of 1 x BW Back Squats)
B. 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)

CrossFit Endurance Rest Day (12.20.2011)


Anonymous said...

What's considered a legit sub for a rope climb? Maybe X number of towel pullups?


Anonymous said...



Sarah said...

Red band / dips
modified rope climbs

Grinster said...

"Sail" Mod

10 less reps for each exercise.
Subbed body pull-ups w/ rope for rope climb.


Filipe said...

wow... lets do that again soon! :)

calllllieeeee said...


Mike M said...

Sail (Gas mask/vest)

Alison said...

blue band pullups&dips
rope climb mod

Mtn Rob said...

Sail 25:54

Anonymous said...

Sail (mod) 18:12
each rep less 10

Silverback said...


Khan said...

14:54 rx'd

Phoenix said...


Subbed 5x towel pullups and 5x squats for each rope climb at the end.
But... sadly, my med-ball was also too light. Biggest I could find was 20lbs.

Rich said...

20:48 rx'd
I lovea good chipper WOD!

Anonymous said...

23:33 @ 45lb/45 lb good mornings instead of back extensions

0 said...



Kim said...

Sail 25:34 45#/20#/ring rows instead of rope climbs

Mint said...

10:30 rx'd

Trevor said...

31:41 (dips on GHD)

Peter said...

Sail with substitutions: Row 35kCal for SDLHP; Wallball for Thrusters: Abmats for GHD's
27:58 - good news is the back survived it.

COLM 23:10 Rx'd

Traps said...



nickfcfnh said...

lots of mods...