''Triple Ven-Diagram I.'' (01.30.2012)

**Next Intro course/On-ramp Class begings this coming Monday, February 6th @7PM!
Please contact us ahead of time to come down and register/set-up a payment schedule. This will help our coaches alleviate any of the hectic rushing around we tend to see prior to a new intro course getting underway.

**CF GAMES OPEN REGISTRATION BEGINS FEB 1ST!
CFNH athletes are currently foaming at the mouth for the 2012 Games Opens competition and it would only add to the excitement should we see every single athlete competitively interested register both individually as well as for our team this year.
It matters not what level you think you're currently representing as far as CrossFit athletes go, everything is scalable as we will be hosting the 5 weekly Open WODs on both an individual facility level (so everyone can participate) as well as for those with aspirations to compete globally.
Last year was an UNREAL experience over the 6 weeks of ruthless trench warefare, and we can only hold our breath and wait to see what kind of madness the 2012 Opens bring...
Got questions about what it was like for us last year? What to expect? Perspective on current competitor levels and the various competition brackets available? See any of your coaches for more details or assistance with the registration process (don't fret about asking, even Danny will probably need help since it requires using technology).

Warm-up Drills (01.30.2012)
Run 800m
3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Mobility
-Samson Stretch

Notes: Before starting the WOD today each athlete needs to make sure they have all the gear necessary/set-up required as well as an overview/understanding of how everything will be run; It may seem simple but being awake, focused, and ready for this test will inevitably better each athletes potential score.
Set-up the necessary weight for Back Squats and take one to three warm-up sets as necessary during the prep time given by your coaches.
Grab a jump rope and establish which test (scaled or Muscle-ups) is applicable for part II.
Scrap paper etc is also a great idea so no one has an excuse to 'forget' their scores.

''Triple Ven-Diagram I.'' (01.30.2012)
Read this WOD as a three part AMRAP

Part I. Bodyweight Back Squat Test:
Against a 5:00 running clock each athlete will only be allowed to unrack the barbell up to 5 times to establish the following two Back Squat scores:
1. Max unbroken reps of Back Squat (Bodyweight) and,
2. Total repetitions across all attempts and within the time limit provided.

*Athletes will be given a 1:00 transition time from Part I. to Part II to jot down scores and prep for the next 3-2-1 G0... Rings and Pull-ups stations will be set-up near the GHD's for those requiring the Scaled Pull/Push Test.

Part II. Gymnastics Capacity Test:
Against a 6:00 running clock perform one of the following Muscle-up tests (Pull-up/Dip modification Test for those still working on it)
Max Muscle-ups x 6:00
or
3 Rounds for max reps each
1:00 x Scaled Vertical Pull
1:00 x Scaled Vertical Dip (Push)

*Again, athletes will be given 1:00 to jot down their scores and transition to the final portion of today's testing, see below:

Part III. Skill Dependent Work Capacity Test:
Complete as many rounds as possible in 10:00 of
15 x Wallball (Unbroken)
30 x Double-unders

Post this information to comments: Back Squat max unbroken reps/total reps, total muscle-ups or total scaled Pull/Push, total rounds completed. Make notes based on how movements were scaled for future comparison and progress charting.
Expect to see more of this format now that we've got some awesome class times to use as a vehicle for greater depth in daily training curriculum.

Burpee Challenge (Optional)
39 x Burpees

Notes: Ummm... I'm not sure if I'm the only one still doing these damn things... the slow climb to 50 is excruciating. Thanks a lot, Joel.

Mobility WOD

CrossFit Endurance WOD (01..2012)
Swim, Bike, Run, or Row (C2)
5 min on x 2:30 min off
6 Min on x 3 min off
7 Min on x Done!

Post distances to comments.