''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.

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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.

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