''M.E. Back Squat & Mandatory Fun'' (01.02.2012)

''It's like we're giving them Stockholme Syndrome.''
--Observer comment made during class #1 of the four week CFNH On-Ramp Program.

Happy New Year, freaks!
**Today is the first day of our new hard schedule where athletes are expected to arrive on the hour and be ready to crush the WOD 15 minutes past. We've provided weeks of warning and by now most are already conforming to the new regimentation that has become integral to our maintaining the quality of each day's training.
We thank everyone in our crew for their help as we establish this new policy...
other big news is obviously pending. Yessssssss.

**ONRAMP SCHEDULE WILL BE POSTED DAILY STARTING TOMORROW.



Warm-up Drills (01.02.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
20 x Burpees (Thanks Joel)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch

''M.E. Back Squat'' (01.02.2012)
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Back Squat.

Back Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Mandatory Fun'' (01.02.2012)
Against a 15:00 Running Clock complete the follwing
Run 800m
In the time remaining complete AMRAP of:
5 x Handstand Push-ups
12 x 'Unbroken' KB Swings (32/24kg)

Mobility WOD

CrossFit Endurance WOD (01.02.2012)
Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!

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