''Tiger Stripe II & Gut Check'' (02.29.2012)

Next Intro Course Begins Monday March 5th, 2012!

Warm-up Drills (02.29.2012)
Row 1000m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Tiger Stripe II'' (02.29.2012)
50-40-30-20-10 reps for time of
Double-unders
Ring Push-ups

Notes: Pay close attention to the length of the rope used today. Thought to help those working on getting their first double-under; jumping higher won't help you... but spending less time in contact with the ground will.

''Gut Check'' (02.29.2012)
**Do not perform (or modify) this skill development if you are planning on giving the Open WOD Week 2 a run tomorrow.

For ten minutes:
Execute the following within a one minute window, rest 1:00, repeat.

30 x GHD/Abmat Sit-ups

Notes: You have one minute to complete each set of 30 x GHD/Abmat Sit-ups. Rest one minute between attempts. Record the number of reps per round whether achieving 30 reps or not.

Burpee Challenge (Optional)
61 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.29.2012)
''Tempo Hill Climb 80-85%''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above your bodyweight.

Post distances to comments.

''Viking Fran'' (02.28.2012)

''... {Do not} wait around for inspiration.
Inspiration is for amateurs; the rest of us just show up and get to work. If you wait around for the clouds to part and a bolt of lightning to hit you in the brain you wont create a whole lot of work.
All the best ideas come out of the process; they come out of the work itself. Things occur to you.
Inspiration is absolutely unnecessary and somehow deceptive. You feel like you need this great idea before you can get down to work, and I find that this is almost never the case.''
--Chuck Close


Next Intro Course Begins Monday March 5th, 2012!



Warm-up Drills (02.28.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Thrusters (45lbs)
Sumo Deadlift High-Pull's (45lbs)
Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Viking Fran'' (02.28.2012)
Complete for time
Row 250m
15 x Thrusters (155/105lbs)
15 x C2B Pull-ups (30/15lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x C2B Pull-ups (30/15lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x C2B Pull-ups (30/15lbs)

Notes: Athletes need to take their time and warm-up for Thrusters/Pull-ups through progressive loads (similar to the methods used to prepare for heavy sets during % based days). The Weighted Pull-ups are done with body armor representing 30/15lbs respectively for male/female athletes, the armor stays on for the duration of this Viking nightmare. Scale today to get the most out of your training, the opens are still rolling... challenge yourself with a weight that you can go unbroken with and see how you might change your training emphasis. Get some, freaks.

Post times to comments.

Skill Development (02.28.2012)
Rest up for tomorrow...
Foam roll, mobility WOD focus, additional skill training of choice.

Like everything else; 'It's what you make of it'.

Burpee Challenge (Optional)
60 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.28.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of
(7:00 on x 3:00 Rest)

All 7:00 work intervals are maximal effort.

Post distances to comments.

''M.E. Deadlift & RIPPID'' (02.27.2012)

So far it's been an absolutely UNREAL first week for TEAM CFNH in the CrossFit Games Open Competition. Almost 30 athletes posted up amazing scores, it's an incredible thing for us to see. Keep killing it, freaks, we can't wait until Wednesday!

Warm-up Drills (02.27.2012)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''M.E. Deadlift'' (02.27.2012)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

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

''RIPPID'' (02.27.2012)
Complete as many rounds/reps as possible in 12:00 of
5 x Handstand Push-ups
7 x L-Sit Pull-ups
15 x Box Jumps (32/24'')

Notes: Someone wrap housing insulation around Raj's mitts. Scale to DB Push Press and Deadhang Pull-ups, add static handstand hold and L-sit work to your post WOD training today. Save the vest and gas mask for Weds... Uh ohhhh.

Burpee Challenge (Optional)
59 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.27.2012)
Swim, Bike, Run, or Row (C2)
5 Rounds of (2:00 x 3:00 rest)
Then...
4 Rounds of (1:00 x 1:00)

Post distances to comments.

''Nancy'' (02.24.2012)

Warm-up Drills (02.24.2012)
Row 3:00
3 Rounds for quality of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Mobility




''Nancy'' (02.24.2012)
5 Rounds for time of
Run 400m
15 x Overhead Squats (95/65lbs)

Skill Development (02.24.2012)
3 Rounds for quality of
:15 x L-sit
10 x Knees-2-Elbows (strict)
15 x Hip and Back Extensions

Burpee Challenge (Optional)
58 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (02.24.2012)

''CrossFit Games Open WOD 12.1'' (02.23.2012)

Warm-up Drills (02.23.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
2 Rounds for quality of
10 x Parallette Shoot-Through Complex
10 x Forward/Back Jumps (over/back=1)
10 x Lateral Jumps (side/side=1)
*Use Parallette to jump over.

''CrossFit Games Open WOD 12.1'' (02.23.2012)
Complete as many rounds as possible in 7:00 minutes of:
Burpees

Notes: Set-up under a bar or rings that are 6'' above each athletes max reach. For each Burpee repetition to count the athlete will have to make contact with a target set to that height with both hands. Good luck, freaks!

''A Wrinkle In Time'' (02.23.2012)
Against a 10:00 Running clock complete the following workload:
75 x GHD/Abmat Sit-ups
Then...
Row max distance in the time remaining

Post distances to comments.

Burpee Challenge (Optional)
57 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.23.2012)
8 Rounds (:30 x :20 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike (with wattage tool), or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8-10.

Post distances to comments.

''Dirty Thirty'' (02.22.2012)

Warm-up Drills (02.22.2012)
Row 2:00
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Dirty Thirty'' (02.22.2012)
30 x Double-Unders
30 x Pull-ups
30 x Push Press (95/65lbs)
30 x GHD Sit-ups
30 x Wallball (20/14lbs)
30 x KB Swings (32/24kg)
30 x Box Jumps (24/20'')
30 x Squat Cleans (95/65lbs)
30 x Knees-2-Elbows
30 x Clapping Push-ups
30 x Back Squats (95/65lbs)

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

Skill Development (02.22.2012)
Rest, stretch, mobility WOD... prepare for tomorrow well, the time has come!

Burpee Challenge (Optional)
56 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.22.2012)
''4-6 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''The Element'' (02.21.2012)

Warm-up Drills (02.21.2012)
Run 800m
3 Rounds for quality of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Mobility
*Warm-up for the Deadlifts using 2-3 sets at a minimum. The better the warm-up the better the performance of each athlete is likely to be. 'Attention to Detail'.

''The Element'' (02.21.2012)
5-7 Rounds for time of
2 x Deadlift (315/205lbs)
5 x Dumbbell Thrusters (50/35lbs)
10 x Ring Dips

Notes: Coaches will assign the number of rounds for each athlete today. Scale loads/movements as necessary, keeping Ring Dips as strict as possible (hollow body position, look for turn out at the finish of each rep). Body armor optional for those needing to scale the Deadlift weight up, use a vest before adding pounds. Shake the earth.

Post times to comments.

Skill Development (02.21.2012)
30-20-10 reps each of
Hip and Back Extensions
GHD Sit-ups

Burpee Challenge (Optional)
55 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (02.21.2012)

''Overhead Squat 3-3-3-3-3 & Faith'' (02.20.2012)

Warm-up Drills (02.20.2012)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Overhead Squat 3-3-3-3-3'' (02.20.2012)
Warm-up as necessary before working through 3-5 sets of progressively heavier Overhead Squats establishing a new 3-Rep Maximum Personal Record.

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

Post loads to comments.

''Faith'' (02.20.2012)
Run 800m
Ascension Ladder of:
Overhead Squats (95/65lbs)
Ring Dips

Notes: With a 15:00 running clock complete an 800m Run and in the time remaining perform 1 x Overhead Squat and 1 x Ring Dip, followed by 2 x Overhead Squats and 2 x Ring Dips, climbing as high up the ascension ladder as possible before time expires.

Post total number of rounds/reps completed.

Burpee Challenge (Optional)
54 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.20.2012)
''Tempo 85-90%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

''Proficiency & Strength Challenge: S@#! Rolls Downhill'' (02.17.2012)

Get Some, Hoostie! We miss you, homie.

Warm-up Drills (02.17.2012)
Row 2:00
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''S@#! Rolls Downhill'' (02.17.2012)
Each athlete will have three attempts to take the heaviest load possible through the following complex of movements (coaches may decide 5 attempts are viable based on time/class size constraints).


1 x Press
2 x Push Press
3 x Front Squat
2 x Thrusters
1 x Push Jerks

Notes: Use a minimum of two progressively heavier warm-up sets when preparing for this horrid complex of movements.
Today the weight is more of a secondary factor (heavy should never mean sloppy), we are looking for athletes to CONTROL the barbell through it's range of motion and bring it back down into a confident front rack position between each repetition.
The challenging requirements for each set to be considered a successful attempt are described below.
-All reps across all movements must be executed unbroken.
-Pausing to rest will only be permitted while the barbell is in the front rack position.
-After the final Push Jerk is locked out overhead the barbell must return back to the front rack position in a controlled manner (no drops, slight dip during catch, bar makes contact on shoulders exactly where it left during its initial drive overhead, elbows are forward of the bar, neutral wrist position)
-Coaches and training partners are going to be assisting one another today through the use of verbal commands; communicate to one another whether the final requirements have been met or not.
(This will be an excellent way for first time competitors to get some experience/practice in before we begin storming through the CrossFit Games Open Competition next week. The CrossFit games have established standards of movement for each WOD, during which one judge per athlete will be provided to call out the legitimacy of every competitor's repetition).
-Drops or re-racked bars prior to hearing the verbal command will be considered failed attempts.

Post loads to comments.

Skill Development (02.17.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
Dumbbell Hang Clean and Jerk (50/35lbs)
Box Jumps (24/20'')
Knees-2-Elbows

Notes: Review and practice 'active shoulders' for the Knees-2-Elbows. Quality, Quality, Quality... if you want to kip do a bar Muscle-up.

Post times to comments.

Burpee Challenge (Optional)
53 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.17.2012)
''4-6 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''Muscle-up Time Trial & KB Swing Test'' (02.16.2012)

"The overman...Who has organized the chaos of his passions, given style to his character, and become creative. Aware of life's terrors, he affirms life without resentment. "
—Friedrich Nietzsche

Warm-up Drills (02.16.2012)
Run 400m
2 Rounds of
10 x Hollow Rocks
5 x Push-ups (diamond hand position)
5 x Deadhang Pull-ups
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch
*Use the movements/warm-up sets above and the time given to prepare and stretch to establish any scaling necessary for the Muscle-up WOD. The more prepared the group is the greater the detail of instruction we will be able to provide for each class.

''Muscle-up Time Trial'' (02.16.2012)
For time:
30 x Muscle-ups

Notes: Scale 30 x Muscle-ups for time to whichever Push/Pull combination of movements each athlete has been working through as their current substitution standard. Each athlete scaling the movement will execute 70 reps of each for time, partitioned however they wish.
Example: Scale 30 x Muscle-ups to 70 x Pull-ups and 70 x Ring Dips, broken up into sets and reps based on personal preference/strategy.
If everyone has a chance to read this before they head in for the WOD (which we hope they do) take a second to look back on the ''Triple Ven-Diagram'' WOD that we did on 1.30.2011. The standards of scaling, testing, and progressing through the different levels of CrossFit skill based movements are in place to provide our athletes with a map and milestones to focus on while striving to advance.
Attention to technique, safety, and the properly applied mobility/warm-up/scaling recommendations will be familiar and redundant pillars of our coaching staff's attention today; Come in with jaws set and a focused mindset that's prepared to strip every ounce of benefit from this classic slayer of a WOD. Destroy yourselves.

''KB Swing Test'' (02.16.2012)
For ten minutes: Execute the following within a one minute window, rest 1:00, repeat.

30 x KB Swings (32/24kg)

Notes: You have one minute to complete each set of 30 x KB Swings. Rest one minute between attempts. Feeling Frisky or have a romantic flair for stout metallic orbs? Feel free to add one repetition per round (35 reps for the last minute of Swings) and see if you can still hang. Hell, why not throw a 'survival of the fittest' spiciness in there and go one minute on one minute off, adding a single rep each successful round, until no longer able to complete the workload within the time allotted. Ouch is right. Enjoy.

Post rounds completed/meters rowed to comments.

Burpee Challenge (Optional)
52 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.16.2012)
8 Rounds (:30 x :20 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike (with wattage tool), or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8-10.

Post distances to comments.

''Kelly'' (02.15.2012)

Alison crushing the DB Push Press/Push Jerk.
This pic gave me an idea for a quick trivia question to pose for our athletes:
Which phase of the Push Press/Jerk is she moving through, how do you know it's a Push Jerk and not a Push Press based solely on what you can see in the image?
Keep slaying, Alison!
Post snarky responses to comments.

Warm-up Drills (02.15.2012)
Row 3:00
2 Rounds of
3 x Deadhang Pull-ups
6 x CFGS Push-ups
9 x 'Wall Facing' Air Squats
-Shoulder Dislocates (PVC)
-Sumo Squats
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Kelly'' (02.15.2012)
5 Rounds for time of
Run 400m
30 x Box Jumps (24/20'')
30 x Wallball (20/14lbs)

Post times to comments.

Burpee Challenge (Optional)
51 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (02.15.2012)

''Land-Fall &TLSXd'' (02.14.2012)

Warm-up Drills (02.14.2012)
Run 800m
2 Rounds for quality of
5 x Push-ups
5 x (Deadang) Chin-ups
10 x Right/Left Alt. Turkish Get-upw (DB's)
-Shoulder Mobility x 2
-Sumo Squats
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Land-Fall'' (02.14.2012)
Complete 3 Rounds, each individually for time/quality of
Row 250m
10 x Handstand Push-ups
Row 500m
20 x Ring Dips
Row 250m
30 x CFGS Push-ups
**Rest Exactly 2:00 before repeating at maximal effort.

Notes: Yes, the Gasmask would be a fine companion out there for those that need some lung bleeding to subdue any of their excess Friskiness. There are also some painfully awesome, and creative methods to assist in transforming this battety of movement into what will seem to a lot closer releated.

''The Longest Synapse Crossed: Skills in Development'' (02.14.2012)
In teams of 2 athletes (if possible and with time permitting) head outside and get ready next to a squat rack, barbell, 2 clips, and a stack of plates representing 1.5 times Bodyweight. The plates bar and clips are stacked according to a hybrid, assumed standard we've encountered at a few competitions (the Games has not established anything... yet).

Complete the following for time:
40 x Double-unders
50m x Axle Bar Portage (BWx.75-1.5Rnge)
70 x Double-unders
35m x Axle Bar Portage (BWx.75-1.5Rnge)
100 x Double-unders
20m x Axle Bar Portage (BWx.75-1.5Rnge)

Notes: Sandbags are great way to indoctrinate yourselves with the Inman idea. Once the clock starts the athlete loads and preps their bar as fast as possible. Once it is set-up they will immediately work through their Double-under workload (50-35-20 reps eac) before storming through each consecutive Portage. Have some fun with the challenge, this one is going to turn into something quite incredible to see everyone work towards a little down the line.

Burpee Challenge (Optional)
50 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.14.2012)
Swim, Bike Run, or Row (C2)
Swim: SC:12min, LC:15min, U:35min
Bike: SC/LC:60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: SC:12min, LC:20min, U:40min

Post distances to comments.

''Power Clean EMOTM/12x85%TAG'' (02.13.2012)

Congratulations! We can't wait to have you home to visit! Don't fret, we are aggressively working on getting me set up as a Justice of the Peace so I can marry our warriors... You are much more than just a firebreather, now that your're a trail blazer too how about coming by to say hello to the beard once in awhile. Yessssssssssss.

Warm-up Drills (02.13.2012)
Row 3 minutes
''Burgener Drill'' (2 Rnds/PVC)
*Begin working in with the 45lb Barbells for this drill only if you currently are capabkle of completing all 15 reps per full drill 'unbroken'
2 Rounds at your own pace of ''Cindy''
5 x Deadhang Pull-ups
10 x CFGS Push-ups
15 x 'Wall Facing' Air Squats
-Shoulder Dislocates (PVC)
-Sumo Squats
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Power Clean EMOTM/12x85%TAG'' (02.13.2012)
Take 75-85% of your 1RM Power Clean (The Hang Clean from last week will work well also) and every minute on the minute execute 2 ''Unbroken'' repetitions with the strictest adherence to those principals of movement each athlete happens to be focusing on developing today.

Post loads to comments.

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

''Smal-su'' (02.13.2012)
Complete for time
50 x Burpee Jumping Pull-ups
**Spoiler Alert**
Every minute on the minute complete the following workload before resuming:
3 x 'Unbroken' Thrusters (115/85lbs)

Notes: any applications for Frisky Rights will not be turned down today, go heavy for the thrusters and lets what some of you are made of.

Post times to comments as well as how many triplet Thrusters you were working on.

Burpee Challenge (Optional)
49 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.13.2012)
''Time Trial''
Swim:400m
Bike: 8 miles
Run: 1.5 miles
C2: 2k

Post times to comments

''Retreat Hell'' (02.10.2012)

Ohhhh Noooooooooo.
Quick. Everybody panic immediately.

That's right; keep faking your seizures,
go ahead and hold your thermometer up to a lightbulb so mom lets you stay home from school (it worked in ET), scream and throw a hissy fit, or a tantrum if you prefer... And then maybe smile.
Why?
Because its Go*D&@$! chaos Friday. Which is just another way of saying L-shaped ambush Friday. None can deny the overwhelming awesomeness of freak ambushes.

Insert generic rhetorical Samy question? (What?)

Nope, you get no sneak preview for what today brings, it will be quite the crucible.

Calm down Dan, everyone makes it through the one at Parris Island. Especially after they discover MRE's contain candy. Nasty recruits. Too far? Good.

So you want to know what each athlete should expect today?

Spoiler Alert: Absolute blast of a TEAM WOD (2 Parts).

Get some, freaks.

The CrossFit Games are almost here.
(Bert, stop wasting cami face paint.)

We've got around 20 of our crew already signed up for the games and on our CFNH Team... Hint, Samy may have been going nuts on his credit card using peoples emails and birthdays to register them as a surprise. Well, 'Surprise', now you're coming with us into the fray.

''Retreat Hell! We just got here.''

Who said it?

''Eva-twisted'' (02.09.2012)

Warm-up Drills (02.09.2012)
Speed Rope x 3:00 (cumulative)
''Burgener Drill''
10-15 reps of practice
Power Snatch (45/30lbs)
Hang Power Snatch (45/30lbs)
-Shoulder Dislocates (PVC)
-Sumo Squats
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Eva-twisted''(02.09.2012)
3-5 Rounds for time of
Run 800m
15 x Hang Power Snatch (95/65lbs)
30 x Pull-ups

Notes: If you have not done the original version of 'Eva' or technical proficiency in the Snatch Olympic Lift skill set isn't quite ripe today scale to 3 Rounds instead of 5; coaches will be assigning this designation based on current athlete experience and time constraints per class. For the full 5 Round dose of pain be ready when you walk in the doors to get things moving, please.
KB Swings may also replace the Hang Power Snatch as necessary.
No gasmasks or vests today, just quality, ruthless work on the movements involved and a fortified desire to live through this horrid version of an original named WOD.
Get some, freaks.

Skill Development (02.09.2012)
Time permitting work through todays 'optional' Skill Development
(I know Genoa...I Know, optional today)
3 Rounds at your own pace of
15 x Back Extensions
Max Seconds x L-Sit

Notes: This is not the evil snake version.

Burpee Challenge (Optional)
47 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.09.2012)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi + 1mi + 2mi)
Run: 3x(200m + 400m + 600m)
C2: 3x(250m + 500m + 750m)

Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''Heavy Overhead Squat Triples & 99 Problems'' (02.08.2012)

Warm-up Drills (02.08.2012)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
-Shoulder Mobility x 2
-Sumo Squats
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Heavy Overhead Squat Triples'' (02.08.2012)
Work through progressively heavier sets of triples for overhead squats, focusing on immaculate technique and mobility before weight.

3-3-3-3-3

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

''99 Problems'' (02.08.2012)
Complete as many rounds/reps as possible in 15:00 of
Run 200m
25 x Wallball
10 x Burpees

Burpee Challenge (Optional)
46 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.08.2012)
''5xIntervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post times to comments.

''Tabata That'' (02.07.2012)

Warm-up Drills (02.07.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)




''Tabata That''(02.07.2012)
Tabata x Row
Rest 1 minute
Tabata x Deadlift (225/165lbs)
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x GHD/Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post individual movement scores and totals to comments.

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

Skill Development (02.07.2012)
Mobility WOD of choice... POST TO COMMENTS.

Burpee Challenge (Optional)
45 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.07.2012)

''M.E. Hang Power Clean & The Land of Oz'' (02.06.2012)

Warm-up Drills (02.06.2012)
Row 2:00
2 Rounds of
5 x Deadlift (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
-Shoulder Specific Mobility
-Sumo Squats
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''M.E. Hang Power Clean'' (02.06.2012)
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Hang Power Clean.

Hang Power Clean 1-1-1-1-1

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

''The Land of Oz'' (02.06.2012)
Complete for time
50 x Double-unders
25 x DB Thrusters (50/35lbs)
40 x Double-unders
20 x DB Thrusters
30 x Double-unders
15 x DB Thrusters
20 x Double-unders
10 x DB Thrusters
10 x Double-unders
5 x DB Thrusters

Notes: Gasmasks and vests only if you can go 'unbroken'. 1 x Burpee every time the Dumbbells touch the floor. Begin paying the ferryman now, lest the crossing be that much swifter.

Burpee Challenge (Optional)
44 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.06.2012)
''Tempo 85%/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m, recover 1 minute, 95% for second 1500m

Post times to comments.