''Sail'' (12.20.2011)

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

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)
OR
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)