''Deadlift Ascension Ladder & By Any Means'' (03.28.2012)

Little Room
Well you're in your little room
and you're working on something good
but if it's really good
you're gonna need a bigger room
and when you're in the bigger room
you might not know what to do
you might have to think of
how you got started in your little room
- The White Stripes

Warm-up Drills (03.28.2012)

Run 800m
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Deadlift Ascension Ladder'' (03.28.2012)

Every minute on the minute execute the prescribed number of Deadlifts. On the first minute perform one Deadlift, on the second perform two Deadlifts, on the third minute perform three Deadlifts... Continue climbing up the ladder in this manner until the number of Deadlifts can not longer be completed in the one minute window of time allotted.

Notes: Select loads from the following 315/185 275/155 225/135 185/115 165/95
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''By Any Means'' (03.28.2012)

Complete the following for time
Overhead Walking Lunge 100 ft.
21 x Pull-ups
21 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
18 x Pull-ups
18 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
15 x Pull-ups
15 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
12 x Pull-ups
12 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
9 x Pull-ups
9 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
6 x Pull-ups
6 x GHD/Abmat Sit-ups

Notes: 45/25lbs respectively. SOMEONE kill this in under 9. 

Burpee Challenge (Optional)

81 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.28.2012)

''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or an ergometer with heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover for 1 minute at the top before descending to the starting point at a easy pace. Rest 1 minute at the bottom of the hill before repeating the next climb. Treadmills: Set to a 7% grade, recoveries are 2 minutes.
C2: 3 x 1000m Repeats not deviating more then :10 seconds. 2 min recoveries. Hold max wattage for each interval at a damper setting 1-3 levels higher than normal.

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