''Head Rush'' (01.11.2012)

Warm-up Drills (01.11.2012)
Row x 1000m (technique)
''Burgener Drill'' (3Rnds/PVC)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Head Rush'' (01.11.2012)
Complete for time
21-18-15-12-9-6-3 reps each of
Hang Clean (115/85lbs)
GHD Sit-ups

Notes: Hang Cleans may be Hang 'Power' Cleans or 'Squat' Cleans. Scale GHD Sit-ups to Abmat Sit-ups if you still have significant difficulty maintaining a stable midline (do not arch your back), are unable to aggressively extend your knees during trunk flexion, or find that 15 unbroken reps is extremely difficult.
When I personally find myself itching to run face first into a WOD that I should be scaling the quote: ''All Glory Is Fleeting'' usually sobers me up... just because it happens to be some arbitrary 'standard' or a CrossFit competition format does NOT always coorrelate to an end result that has provided me with the most potent training stimulus. Heavier, faster, tougher, harder... It's all worthless unless it's done right.
Get some, freaks.

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

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Skill Development (01.11.2012)
3-5 Rounds for quality of
Max Time x Ring Support Hold

Notes: Scale to Static Holds (static dip position) or use the rings in a Push-up position. Do your best to remind yourselves throughout the skill development today that this drill is as much a hollow body position hold as it is the top/lockout of a Ring Dip. Turn out 45 degrees if possible.

Oh, and stop stressing out because I forgot to post it yesterday, Joel...

Burpee Challenge (Optional)
26 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.11.2012)
Swim, Bike, Run, C2
9 Minute Time Trial at maximal effort.

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