''The Mannequin'' (02.01.2012)

**GO TO THE 2012 REEBOK CROSSFIT GAMES WEBSITE AND REGISTER TO COMPETE ALONGSIDE YOUR CFNH COMRADES!

FASTERRRRRRR...







Warm-up Drills (02.01.2012)
Row 3 Minutes (observe Power Curve data)
2 Rounds for quality of:
6 x Deadhang Pull-ups
8 x Push-ups (CFGS)
10 x Air Squats (facing wall)
-Shoulder Specific Mobility x 2
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

Notes: Handstand Push-up Introduction
Introduction to kicking up into a handstand with active shoulders; wallwalks into position and levels of scaling for HSPU's.
Use this 5-10 minutes window practice/work on wall walks or handstand kick-ups so that you and your coach can define an appropriate level of scaling (up or down) based on current proficiency with Handstand movememnts/holds.
Say goodbye to the traditional 'moon suit' band assisted HSPU's, the balance factor is largely diminished and athletes stand to gain far more from using a Pike Position Push-up off of a box or bench rack (Even using a simple V-Position with hands and feet on ground, hips/rear in the air is a great way to begin pressing vertically against one's own bodyweight.
Ensure that the line of action remains constant and moves ''overhead'' the requisite strength will come with time and diligence. For those uncomfortable as of yet being inverted or with a pre-existing injury we will scale the load to dumbbells and recommend using a neutral hand position to Press and Push Press the loads overhead from the standing position.

''The Mannequin'' (02.01.2012)
Complete for time
Run 400m
Three Sets of:
5 x Squat Clean (135/95lbs)
5 x Handstand Push-ups
Run 400m
Two Sets of:
5 x Squat Clean (135/95lbs)
5 x Handstand Push-ups
Run 400m
One Set of:
5 x Squat Clean (135/95lbs)
5 x Handstand Push-ups

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

*The facility was left an absolute hell hole for the 5am opening crew this morning. Mint and his Lawn Gnome sidekick had to spend an additional 45 minutes cleaning up the mess; this is why we made a quick change to the format of the training for today... See below for details.
The team F&^#!s up together, the team suffers together.
Top down.
Everyone will do the following:

''F%$#!Y@#!--equin'' (02.01.2012)
Complete as many rounds/reps as possible in 30:00 of
Run 400m
3 Rounds of
5 x Squat Clean (135/95lbs)
5 x Handstand Push-ups

Post rounds/reps completed to comments. Families that suffer together... generally hate the whole process actually. PLEASE PICK UP AFTER YOURSELVES.

Skill Development (02.01.2012)
Rest up for the absolute carnage on the horizon... Take the time to click on the Mobility WOD link and do some of the critical post-training homework we've been consistently pressuring everyone to indulge in.
Putting forth just a tiny amount of effort here will be undeniably worth the resulting benefit.
The basic premise is this: Athletic capacity will only see a progressively dramatic level of improvement as mobility limitation after mobility limitation disappear from each CrossFitter's list of performance inhibitors.
Get some, freaks.
Again.

Burpee Challenge (Optional)
41 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (02.01.2012)